I Gained 10 lbs of Muscle w/ this Exercise Method (don't ignore this)
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- čas přidán 1. 03. 2023
- Use this method when training to help build muscle and strength as you age.
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![When Is "TOO OLD" To Add Muscle? Answer: NEVER! [2024]](/img/n.gif)
Can you please do a video regarding middle, aged women, who have high cortisol, low testosterone, and difficulty gaining muscle? Thank you so much!
@Phil Jermakian So I started walking, but it’s very hilly in my neighborhood and I noticed that the adrenal fatigue was getting worse, not better. I was thinking of looking into doing Pilates as it doesn’t seem to increase the heart rate; therefore, it will not increase cortisol levels while building muscle. I have eliminated all carbs, sugar, and caffeine. I’m also taking supplements, such as Ashwagandha, and other cortisol blockers.
Yes please!
Maybe you need to look into supplementing with DHEA.
@@godislove4540 switch complex carbs for simple ones. Do have them though, I messed my hormones because of keto and intermittent fasting. I’m premenopausal and late forties.
@@dpstrial My doctor has already prescribe that to me, but it didn’t do anything to help build muscle.
I am 55 and have been training HIT for several years. I workout twice a week with a full body routine. My workouts take 30 minutes. One set for each exercise. Each set takes approximately 60-90 seconds, not including drop sets. Each rep is around 6-8 seconds, under total control. For me the greatest driver for hypertrophy is intensity of effort. When you train to total muscular failure you have to sacrifice volume and frequency. When I am done with my workout, I am totally spent. It takes days to recover. You do not need to do multiple sets as long as you train with intensity. Much of the fitness industry is filled with a lot of B.S. This video was spot on. Thank you for excellent break down.
So you only do 1 set per exercise?
@@assassinlegend1800 yes theres someone that promotes this system its called "Golden Era System". Mentzer the bodybuilder made it famous and he only trains 3-4 hours a WEEK.
@@khairt1731 have you built muscle training this way and do you move from one exercise to the nxt as a circuit or take rest between exercises?
@@assassinlegend1800 yes, but with a slow, controlled cadence and with drop sets it can last for around 90-120 seconds. Once you have recruited all the muscle fibers and have reached total muscular failure additional sets are not needed, in fact they will eat in to your recovery.
@@khairt1731 His name is Jay Vincent, look him up in CZcams. I was personally trained by him when he was living in Upstate NY.
Well explained. The one thing I will add is, those of you who are over 40, start with the lowest volume - like 4-6 hard sets per major muscle group per week and slowly build it up to avoid potential injuries.
On the same vein of though, might not want to go RPE 10 for compound movements as that increases the risk of injury too
@@defeqel6537 100% - probably more like an 8. I program a 2 RIR for compound lifts for most of my clients.
Agreed. That’s good advice for a novice of any age as well. If you’re a newb you’re not getting extra benefit for punishing yourself. When you’re untrained you’re going to be something of a “hyper responder” to stimulus. Start moderate and you’ll still get the same results. “Newbie gains” are one of the bright spots of being a newbie.
Yes, your are correct. Strength and stamina increas much faster than tendons, joints, and facia can adjust to handle the stress. Give your joint support system time to respond to the increase in the stress they have to endure. Tendons can experience micro injuries that will increase over time if they are not given time to heal and the injuries build up too quickly. If that happens your injury will have to heal before you can advance again in building muscle for that joint. In my experience one bad move with a weight can bring on immediate tendinitis so proper technique is critical. I have never had tendinitis go away faster than 9 months, and usually took a year or more.
I started lifting a few months ago, having been away from lifting for 47 yrs. I'm aware of RPE & RIR but I find when I load heavy to have only a couple of RIRs, I end up with an injury. I'm nursing a shoulder pain that's now limiting my progress.
LOL,.. I love that F.A.⬆️/F.O.⬆️ graph. I’ll have to use that one. 😂
I was 54 and got the body I always dreamed of by lifting 4x per week and sprinting the other 3 days for a year w/o missing a day at the gym. I significantly upped my protein from my usual workout and every set I went to failure. (Stop writing down your reps...just go to failure and as soon as you can do 12 reps on your first set you need to increase your weight.) I did a similar workout when I was 32 but wasn't eating enough protein and hardly saw any gains.
Excellent advice. Thanks
I’m 40, I track my reps just because OCD, but this is more or less what I’ve done to get into the best shape of my life. Some lifts (deadlift for example) do not need to go to failure, but for the most part this is spot on. I don’t think this is necessarily age specific for us older cats, but 1 or 2 reps max in the tank is where I stay.
12 reps is relative to height. As a 6'4 guy my 12 reps range of motion is equivalent to a regular joe's 15 or 16 reps.
It is helpful to track and write down reps and weight so you know how much weight to use to get to your desired reps at failure. ...failure at 5, 8, 12...?
How many sets do you do? I'm also wanting to be more efficient with my lifts. Thanks for posting your comment.
Thanks for posting this! Keep up the great content!
Great channel! Always learning so much! Thanks a lot!!
I needed to hear this. Great explanation video!
66 year old woman, stronger now than at any other point in my life. Work with a strength trainer 1x week for less than 30 mins. Time under tension 90-120 seconds - heavy and slow. Hope to crack 300 lbs on the leg press machine next session! I’ve learned to embrace fight vs flight.
Very helpful!! At the gym now and immediately inserting this into my workout! Thanks, Mike!
I needed this. Thanks!
Thanks for this reminder !
Boy!!! I needed that! Been slacking on my weight training! Thanks!
I love this concept. Thank you for laying it out!
Brilliant! As a former middle distance runner I often reflect back on the crazy training I undertook in my 20’s and what you are saying is exactly why I achieved the times and made the progression in my development. Reflecting back on those workouts that solidified the whole training cycle were those (few) that took me to my limit physically. That made all the difference.
Same here. I'm 53 and I remember specific workouts, training runs, and races 30 years ago. These act as a mental "baseline" of what hard work is and what it feels like.
@@dogma7911 exactly. Only through those to-the-limit workouts was I able to drop 30 plus seconds from my 5k best and nearly ten seconds from my mile best. Before, my performances simply plateaued and went nowhere.
I’ll be 47 in a few months. I’m in better shape than most 20 year olds and I still feel like I’m in my 20’s.
I LOVE this topic of RPE because most people don’t have a clue what true muscle failure means. Being comfortable with what that feels like is so important to body awareness and knowing how you’ll perform in any situation.
It’s actually difficult to even get to the point where you START to fail, let alone going to the point of true failure. I’d love to type pages about this topic. Thank you Mike! 💪💪💪💪
I’m 56 and when I was younger I always trained to failure. I didn’t think there was any other way. When I say failure, I mean, if I barely got the last rep, I didn’t go for another and fail. I pretty much knew if I had another rep in me. Definitely had that body awareness. Now there’s RIR, RPE, etc…
Now that I’m older I definitely don’t go to failure. Pretty much just maintenance these days.
@@shelfcloud487 nice job. I completely understand going easier as you age. It’s smart. I would say you could still reach that intensity, just lower the weight slightly and rip out 20-25 reps. You’ll protect the connective tissue. Higher rep ranges are great for promoting blood flow, and central nervous system stimulation. Keeps you young. I haven’t reached that point yet. I still feel like I have my best years ahead of me. 🙂
@@atlasmenswear7938 🤣 That’s exactly what I do. Less weight/higher reps. 20 reps is the lowest I do. Mostly 30 or more. Depends on the exercise. I time my workouts to keep my heart rate up and my workouts short and sweet. So for instance, on back/bicep/leg day, I’ll do low pulley rows then Roman chair back extensions then leg extensions in a row. I have to get it done and start the next 3 sets within 5 minutes. After 3 total sets I’ll switch to curls, Roman chair sit ups and leg curls and do it again. The whole routine takes 30 minutes.
I don't take an old tractor with 8000 hours on it outta the shed and red line it.
@@jayhay1237 Not exactly sure where you're going with this analogy Perhaps if that tractor was properly maintained throughout its lifetime you would be comfortable pushing it a lot harder than one that's been sitting in the shed for years not doing anything.
Thank you Mike! Great information!
All your hard work is paying off my friend. great job and inspiring
Thanks Mike this was amazing share and really helped me. I’ve been weight training since 2018 and have plateaued so the concept of “RPE” and “reps in reserve” was a paradigm shift I needed. ❤ the work you do and the science you share
Great explanation of the concept.
I love it, it makes so much intuitive sense.
Always great content!
great value. thanks Mike
Mike, as always great information!
Home run! The key term is “perceived “ is very different for people. Some people don’t have much work capacity or a very low pain threshold. The second they feel anything uncomfortable they believe that is momentary muscular fatigue. They have to learn to train more intensely and improve their work capacity. Many times the only way this happens is with competent supervision.
Love this video and all the content. Thank you
That's the best Y axis label I have ever seen, thank you Mike!
Heavy Duty Workout - Mike Mentzer, Artur Jones. John Little and Jay Vincent have a lot of content about training this way. Maybe reach out to Jay’s channel, he would explain it very simple. Basically all comes down to „Henneman’s size principle”. I tried a lot of channels, workouts , complicated exercises. When somebody comes to me at the gym and asks how many sets I have left I just say „until I’m wasted so around 5 minutes”. Key is „intensity” not number of reps. Problem is to know what intense exercise really looks like. Stay healthy! :)
Yes I thjnk I just watched it. The forced reps and all that. Great addition to any WO
Great advice! You've forgotten to mention Doug McGuff and Drew Baye;)
I was personally trained by Jay Vincent. HIT changed my life
Excellent stuff 👏.
Great information. Staring at 50 in a few weeks and have 39 yrs of resistance training on this body of mine including completing in OL & PL. I am also self-employed for 25 yrs as an S&C Coach. I am looking a little deeper now into Mike Mentzers work etc, was always a sceptic but for the aging lifter this could be a way to go. I admit I still catch myself training too much or doing too much volume, I think it's not all uncommon for old cats still getting after it. It feels like a race against time now. We need to tread carefully, I know a few that have literally over trained themselves into a debilitating injury. Keep u the great content and most importantly the fight for freedom.
So cool. Thanks for sharing, Mike.
Thank you, this makes a lot of sense, and very helpful for me at this point. x
You were already my favorite source for information, and then you flipped the white board and I seen the compound bow. Bam, an entire new level. Between bow hunting whitetails and Being a personal trainer and lifetime bodybuilder/weight lifter, I look forward to your videos as I implement your information in to practice with myself and my clients. Thank you for being awesome. 💯
Yeah buddy! Shoot everyday. Excited for fall :)
@High Intensity Health that makes two of us buddy. I live In southern Ohio. It's a one Buck state but we can fill the freezer with doe. The most incredible red meat on the planet. Thank you for taking the time to read and reply to my message. I'm sure you are a very busy man. Keep pumping out the amazing content. I share it with all my clients and friends. Gotta wake these people up to the truth. ✌️
@mikewise1448 I'm in southeastern Ohio and hunt also. What part you from?
@BRANDON Mitchell I'm in Southwest Ohio. Ross county area
I've been doing various versions of 531 since 2015. I turn 40 years old this year and my peak strength of my entire life was late last year until I some life setbacks. But I'm on my way to hitting PRs again and aiming for a 500 deadlift, 400 squat 300 bench, and 200 OHP by the end of 2023 at the age of 40. When I do the amrap and joker sets, I go to RPE 9 or 10. I know I'm risking injury or "CNS Burnout", but the results (and lack of injuries) speak for themselves. Some say maxing out that often is "bad", but it works for me. Plus I find it fun and euphoria-inducing doing high intensity workouts.
Excellent explanation! Short and sweet ❤
Thanks. That was very helpful
Great video and fantastic information 💪😀👍
Absolutely on time!!!!thanks
Thanks Mike. It's unbelievable how seldom I see any effort in the faces of people at my local LA Fitness. Sitting at the machine on the phone is very common.
I even see them reading a book. Like a real paper book! Who brings a book to the gym? It is not a library.
@@EA-ck4so this the fun thing I’ve read for a while!! Books are for bed or lying in the park or beach!! A book to the gym 🤪🤪🤪
Reps don't matter. Training to failure matters. A nice graphic illustration.
Excellent info
Thank you, this was the info I needed
I think that the number of reps in each set is also so important to improve strength. A great video for emphasis on intensity, I see so many members lackadaisical in their approach. I am excited for changing to the carvivore diet. This has boosted my protein intake which has created a strength renaissance at 71.
i started carnivore a few months ago, I want to start muscle work, in 2 days.
Great video! I think you just changed my perspective and improved my future.
we grow through struggle and pain .. sounds like a good analogy for dealing with life ..
For muscle growth:
6-30 Reps per set, 10 sets per body part, per week.
Work to failure every set.
Always concentrate on deep muscle connection.
Don’t rest more than a couple of minutes between sets, ideally you should be gasping for breath and training at a very high intensity level.
No ice baths, within 4hrs of post training. (Sauna is ok)
40/40/20 P/C/F macro
Sleep
I’m 50, and I’m in the shape of my life. Never spend more than 40mins in the gym, train 5-6 days p/w.
Don’t listen to those who say you cant build muscle after 40, or need to train heavy at low reps to gain muscle.
Instead of adding weight, just go more slowly and add reps until failure. As an older guy, its the best way to avoid injury. You lose gains faster as you age, so staying injury free and getting 250+ high intensity workout sessions per year is the goal. Stay injury free.
You definitely need to be more consistent, but its just not true that you’re finished at 40.
Thats it!💪👍
I'm 63, this was awesome....love my MYOXCIENCE stix too!
Very important concepts. That is one reason I like burnout sets at the end of a workout. I set my first set of reps to truly fail at 6-8 then drop the by 10 to 20 lbs and repeat to failure. Then do it again until you can't move that muscle.
Mike Menzter, that's my man, my method.
Hey thank you Mike. I did not know about this concept for building muscle instead of just doing cardio with weights. It would be great to live in your area and train/coach with you. I admire your great passion and focus for health!
Good video, Doc! As a competitive drug free powerlifter for the past 39 years, I can attest to maximum effort heavy singles and heavy it very hi rep sets for building strength and putting on muscle mass. Some people don't train as hard as they think they are and are not getting the results they think they should have. I'm always spent after a workout.
This was very helpful! I immediately am working harder now.
Thanks for the info. I am female, 43yrs old and trying to get better at maintaining healthy muscles.
Great video
Started my recovery at 152 with a shattered body at 52 years old. I did calisthenics for the past 50 months. Pullups over 75000 pushups over 100.000, prolly lots more of both. 8 hours cardio a week. I currently weigh 178 and am 56 and leaner. Consistency consistency consistency. No gym required to much bullshit out there. Keep it simple. Didn't take anything, either. Smoothie sometimes in the am always coffee. One big ass meal between noon and 4. I cheat sometimes oh well. People put too much expectations on themselves, strength endurance flexibility. If all ya do is try usually works out fine. Stay fit take the hard road.
Thank you mate! Very kind
100% agree! It's all about the intensity that will cause the muscles to adapt and grow.
Thank you.
Man I love the electrolytes Stix are amazing
Well done 👏 I like it!
I know I hit my RPE when I make my “ugly lifting weight face”. 😂
Will it work if I only make a face without increasing my RPE? lol
Great. Thanks.
Oh my!!! This is amazing. I lifted weights this morning and went for a walk but after watching this I'm going to lift again but heavier this time and check this rir and rpe's. I'm so excited to do it. Uhhhhhh! Strong Mama Beast Mode on!!!
So true! I see this in the gym all the time. People not doing resistance training, only movement. “Junk volume” it’s a waste of time. The body will not waste its resources building additional tissue (muscle) unless you give it enough of a signal it needs too.
Volume when done everyday, will build muscle as long as hormonal state and diet has nitrogen. Ask any cyclist.
As a 61 year-old male, I found this to be tremendously useful. I have built very satisfying muscle mass in just the last year at home with dumbbells. This gives me what I need to know how hard to push it. Thank you!
❤ this channel
Brilliant! I am over 40 & have been working out for so long & this was an ahaa! For me
Mike Mentzer endorses this video.... Great review!!!
I have been told twice in my life by random strangers that I take steroids and it was like a badge of honor, but this video puts it in great perspective, I go hard in the gym and ppl who do not point fingers and claim the other guy who sees more gains is" on stuff" it really is about the intensity and effort, put in the effort at the gym and you will grow put the damn phones down ppl!
This confirms what I've heard from various guys in the gym in previous 20 years.
Thank for this Mike, I really applied this to my workout today and it was fantastic. It’s a great reminder too. Is there ever a time u endorse doing lower weight but higher reps for balance/maintenance?
I'm 59 and have been training for 25 years. I totally agree with this. There's too much focus on rep range and not RPE. I make my best gains when I'm at 7-10. I don't always go to failure but I make sure my last few reps are close to 10 at times. In addition I'd that when I'm close to finish I will slow the negative to maybe 4-5 secs. We are often conditioned to not leave it all on the floor. For me every session is Olympic Gold, 100% focus start to finish including warm up. Every breathe, every rep, every set. Make it your job and crush it!
Great explanation! And, finally a WFH acronym that doesn’t stand for Work from Home !
I wish I had seen your video before I lifted yesterday. I injured my right shoulder somehow. Woke up this morning in a ton of pain, which means I’m out for a while I’m sure. I can’t lift my arm without popping and pain. 40 year old female here btw. I hadn’t lifted in a while so maybe that’s why I got injured but I exercise daily and I’m lean and super strong. I will implement this advice from now on!
Ha! I’ve mostly recovered from left elbow tendonopathy but have now anterior shoulder pain after a lifting session. So now I’m back to not lifting and am completely bored and frustrated 😂😂
Great advice! 👍❤️
Thank you 🙏😀❤️
I really love this channel in so many ways, in a time where so many things are fake and artificial , I can count on this channel to give me clear, honest, health advice, with no gimmicks or B.S. So many people are finally taking charge of their health , and if the last two years has shown us anything, the people in power are not interested or concerned with keeping you healthy, that is entirely up to you. So take your life and power back , and start by investing in yourself, above all else.
Got it, thanks
Thanks a lot.
Excellent video. It sounds a lot like Mike Mentzer's Heavy Duty training model.
And this channel High Intensity Training/Health
This is very true, I follow a lot of fitness advice from Mike Rashid and this is the method he uses for muscle growth.
Agree completely. I've found in my personal quest for muscle that it's less about reps and sets and more about exertion and going so hard that you couldn't do 2 more reps if somebody put a gun to your head.
Reps are completely irrelevant. The only set which counts is the one featuring the deepest inroading.
I’m 42. I’ve played high school and college sports. I’ve been working out since I was 13. This guy isn’t wrong. Long story short lift to failure. If you’re curling 10’s and you got the 10 reps you wanted keep going till you can’t do any more. Then on your next set increase the weight to a weight that you can only do 10 of. It’s gonna hurt and it’s gonna suck but when you’re done you’re gonna feel great and next time it will be easier.
Ha ha loved that first chart allot.
I would add for those of us always doing a 8-9-10, we need to cautioned to have adequate sets and not over stimulate cus our nature to to f around and never find out cus we over do everything 😁
This also relieves some guilt for both over doers and under doers to make the chart balanced on likely errors different people make.
I need to under do things to make gains and increase frequency or I’m too sore for too long.
Exceptional video thank you-
Excellent
I'm 65 years of age and only own 5-pound weights, thinking that was all I could I would do an exercise program using those weights and felt a work out but barely ever broke a sweat, or felt like I was changing or contouring my body. So starting today I'm going to implement what I learned from your video. I stopped the video today and if she only did one set I would do it until I only had two or three reps left inside of me. I think you're onto something young man. Thank you.
Somebody said the discomfort part is where you build muscle. Push yourself you'll be surprise how much your body can do. Great topic Mike.
Very true!
He's right. I always do a minimum of 8 reps and sometimes push myself to 12 reps. I'm 45 and I'm more muscular than when I was in my 20s.
Compound movements; squats, deadlifts, and presses, along with some cardio. All you need.
Very nice 🤙🏻
Mike, would you do a video about maintaining hair health? Thanks
thanks!
Love the raw & blunt messaging. Needs to be heard & Work Fucking Hard btw!
Mike really just started the video with the FOFO meme. What a legend.
When I clean out my goat pen this week I will be thinking about this to decide when to stop, thanks!
#YeahBro!
Thanks Mike. I definitely wast to “tighten up my square”. 😁💪
This is why I always workout at community oriented gym like crossfit because I’m terrible working out hard on my own but at a crossfit gym everyone else motivates me to push myself harder.
Goat Ball Extract has worked wonders for me along with training hard !! 🐐 💪
Mike, I think its important to tell folks how to judge starting weight/reps to end up with useful one rep in reserve.