In 2018 I averaged 745 sets per month. Big volume was in full swing and I was just doing way too much for my recovery capacity. Didn't make much progress that year. Was disappointed and confused.
@sancamilobad
8 күн бұрын
Great to see you here Geoff. What is your take on Fazlifts? In terms of what he says and the information and opinions he shares. This videos has a lot of great points and insights but I want to be sure I’m not convincing myself to take a couple of steps away from pure science just because I don’t feel it will get me the best results because I like to get one rep away from true failure every set and only do 8-12 sets per body part a week, instead of the 3 RIR 20+sets that science suggests
@Fazlifts
8 күн бұрын
I've been there too, joint pain was pretty much the only reward!
@Jamezee312
8 күн бұрын
@@sancamilobadI prefer 10-15 sets a week very close to failure and it has been working great for me
@doodoo7207
8 күн бұрын
💀💀💀💀
@bushwentto711
7 күн бұрын
GVS X FazLifts video surely
@johnlopez9014
9 күн бұрын
I’m a simple man: full range of motion, progressive overload and cardio
@billleach7915
7 күн бұрын
Thank you.
@martinnorberg7940
7 күн бұрын
@@gutsberserk2718 I'd say consistent ROM every workout is more important than the actual length. The length depends on so many factors anyway.
@user-nm3ug3zq1y
7 күн бұрын
The point of the video is *volume* anyway and not any of these issues.
@mjhickson4339
3 күн бұрын
I like just breaking a sweat on cardio and going right into a muscle group for 10-12sets of 10-12reps . Try to maintain 120-130bpm and hit each muscle as high as quality as possible every rep. Going for prs each week and training every other day until a extra break to recomp systemic stress. It isn’t set in stone though.
@user-nm3ug3zq1y
3 күн бұрын
@@mjhickson4339, that sounds like a creative form of cardio more than weight training.
@Git-Fit
9 күн бұрын
“I want to make money but I don’t want to get the experience first” ahhhhh type of industry
@AbuZak14
9 күн бұрын
That's Gen Z for anything! I'm a millennial, my kids are Gen Alpha 😉
@Git-Fit
9 күн бұрын
@@AbuZak14ehh, I don’t know about pinning that on any generation. I think the mentality is as old as time. We just have the internet which speeds it along
@user-nm3ug3zq1y
7 күн бұрын
@@AbuZak14, many of the main BSers (read that as initials) are way older.
@markbaker4425
9 күн бұрын
Lyle has always been right lol
@Fazlifts
9 күн бұрын
Yep!
@BuJammy
9 күн бұрын
"You know who I am... and you know I'm right".
@BaldOmniMan
9 күн бұрын
18:00 what I tell myself all the time is that something that is self evident to me, is not self evident to people who haven’t thought about this as much as I have. There was a fella reaching out once asking to clarify a double progression once, and bro was literally a doctor lol.
@Fazlifts
8 күн бұрын
Ahh bless him! It's never a bad idea to ensure the fundamentals are down. I keep meaning to continue adding to my fundamental series myself.
@Borderbeach
9 күн бұрын
Used to train 10-20 sets per muscle/week and was sick all the fucking time for multiple years. About two years ago dropped volume back to 4-10 sets/muscle/week. Started gaining strength so much again, less joint and tendon problems and havent been sick that much or so long times. Same for my gf and my friend. They dropped same time. So much better progress, better mental health, joint/tendon health etc. People should listen to their body and just train as hard as they can safely. 2-8 sets session 1-3x week per muscle is more than enough when doing high effort sets. With more frequency lower sets ofc.
@williambiagi1386
9 күн бұрын
100% also, taking a few days a week off will help. Time for rest and recovery is a must
@barbellbryce
9 күн бұрын
Progression overload ✅ Good form ✅ Medium to high rep ranges ✅
@JoshBenware
9 күн бұрын
I remember when I got serious into lifting. I did a PPL 2x a week. I spent 3-5 hours a day in the gym, except on Sundays. I hit every body part a total of 45-50 times a week. I was constantly having to take "deloads", and I say that in quotations because it was really just time off to recover from overuse injuries. The funny thing is- I only gained a lot of muscle when I was bulking and adding weight to the bar, just as you stated in this video. Most of the visual size went away quickly when I'd have to take time off from injuries. Fast forward to later in my training age, I noticed that using far less volume (10 sets a week per muscle) let's me be consistent, giv3s me the same strength gains, and the only thing missing is the cell swelling that goes away in one week anyways (when deloading/time off). So, all that time I was using extreme volume and getting injured, it was only to get the muscle inflamed and create an illusion of being more swole....but I wasn't more swole, I was just more swollen😅
@JohnB-ws4ge
9 күн бұрын
thats wild, i do about 12 (6 every 4 days) sets doing ppl 5days per week. Sometimes i worry that is too much. Can't imagine that volume you were working with.
@JoshBenware
9 күн бұрын
@JohnB-ws4ge yeah, but I did love the gym a lot. I was extremely passionate in my late 20s. It didn't bother me mentally, and I never felt overtrained, aside from the constant joint fatigue. Also, I was a competitive boxer for 6 years prior to that, so my work capacity was pretty insane.
@joseppebatman
8 күн бұрын
I never tried the insane high volume on the account I have 4 kids, wife, full time career lol. These fitness influencers are so out of touch with the average guy or gal it’s crazy. I have just always done a full body 3x or an upper lower depending on time. Guys like Dr. Mike are so detached from reality
@LazarusLifts_
9 күн бұрын
I fully believe that these science based gurus like Dr Mike (who has nearly fallen fully of the bandwagon) keep lifting as complicated as possible so their audience never leaves them.
@Fazlifts
9 күн бұрын
I like to think he's got potential to be a force for good again. He's off the heavy drugs and he's 'made it' in terms of money from what I understand. I would like the old Mike back 💛
@chairmanlifts
9 күн бұрын
i see the evidence based figureheads making claims with appropriate nuance but clearly agree that the “lmao volume” has been repeated often enough, disproportionately to the caveats, so beginners with a poor grasp on the basics can conceivably get all messed up trying to write their own programs. and unless you grew up on old yt fitness or have one foot in something like powerlifting, ie. are looking out for the basics yeah it’s easy to take the absolute wrong things out of what people are saying.
@theiceman7590
8 күн бұрын
@@LazarusLifts_ also known as the Athlean X method
@martinnorberg7940
8 күн бұрын
@@chairmanlifts everything is nuanced but they all say the exact same thing. HMMMMM
@josephparkes242
8 күн бұрын
If you've watched a handful of Dr Mike videos in entirety I don't understand how you could say it's complicated. He repeats over and over again, high effort and consistency are the most important things. Consistency can involve some details such as fatigue management etc.
@Mind.Muscle.Journey
9 күн бұрын
From my own experience, my volume has gone down and my intensity and frequency have gone up as I've come to understand my body and programming better. Not that I believe low volume is the way to go but higher volume is simply not necessary, atm. The fact that Dr Mike said that you should train more than the pros is so absurd. I sometimes feel guys like Dr Mike have hurt the hypertrophy space more than helped it. I've recently started helping others program and have come across several people who were doing an absurd amount of volume (8 sets per exercise) because they were trying to hit that 20 sets per body part mark. And unsurprisingly, they also had joint problems. When I tried to explain to them that 1-3 sets per workout are plenty and that they will progress with 4-8 sets per body, especially as a beginner, they simply couldn't wrap their mind around how such "low volume" could result in progress.
@Fazlifts
9 күн бұрын
Joint recovery really isn't talked about enough is it
@user-nm3ug3zq1y
7 күн бұрын
"Low volume", ha! 6 sets per muscle group 2 times per week may even be too much if you have less sturdy joints, are already a bit older etc.
@user-nm3ug3zq1y
Күн бұрын
@@barrybarnett731, substituting one extreme with another is almost always a very good argument and not logically fallacious at all.
@Mind.Muscle.Journey
23 сағат бұрын
@@barrybarnett731 nope
@noboundariesburnhws
9 күн бұрын
I would love to know the secret to training with high volume while actually training hard, because my muscles are usually completely cooked after 4-8 sets for that muscle group in a training session.
@michamazur6854
9 күн бұрын
For real. I do full body with big emphasis on arms. And on day where I do the most for my arms - 5 sets, 3 in the beginning, and 2 more towards the end of workout I already feel like my arms will fall of after those first 2-3 sets.
@user-nm3ug3zq1y
7 күн бұрын
@@noboundariesburnhws, the secret is *not* training hard.
@peteranderson1648
9 күн бұрын
So glad you mentioned Fisher and Steele. I was waiting to hear those names. They do science without the fanfare. It seems social media is awash with the high volume hypertrophy scientists who clearly are very good at marketing and promoting/citing each other.
@Fazlifts
8 күн бұрын
James Steele is a gent. Had him on for a chat not too long ago.
@user-nm3ug3zq1y
7 күн бұрын
And very good at not blinding their studies and misrepresenting their results.
@Valonqarlifts
9 күн бұрын
Baller video, Faz. (As always) For any comment section lurkers, here's my training trajectory the last year or so, specifically relating to volume:- Started out averaging 15-20 sets per muscle dropped it to 12-15, saw smoother progression dropped it to 10-12, saw smoother progression dropped it to 8-10, saw smoother progression And now, at present, I'm doing 3-4 sets a week for arms, and between 4 and 8 sets for the rest of the muscle groups. Progressing well, joints feeling good, etc etc...
@user-nm3ug3zq1y
7 күн бұрын
How experienced are you? How much muscle had you gained before? (Just to add some context.)
@Valonqarlifts
6 күн бұрын
@@user-nm3ug3zq1y Sure thing. I never really know what to say in terms of how long ive been training. I lifted for about 2 years around 2016-2018. barely made it out of the novice phase and never hit legs. Started lifting again 2 years ago and I'd say I'm now an intermediate. starting bodyweight was a pencil neck skinny fat 149lbs, I'm currently 178lbs and leaner.
@Valonqarlifts
6 күн бұрын
Height 5'8, to give the bodyweight some context
@Fazlifts
5 күн бұрын
@user-nm3ug3zq1y he is yoked
@Valonqarlifts
5 күн бұрын
@@Fazlifts Just tryna get like you, boss 😎
@michelebrunetti4608
9 күн бұрын
Used to do between 15 and 20 sets per body part per week as suggested by many. I'm seeing and feeling more results now that volume has come down between 8 and 12. I'm starting to understand that quality work, less sets but very intense work really well for me. I believe if you're not progressing effectively tuning the volume down and nailing the intensity might be a great option. Ciao Faz!!
@Fazlifts
9 күн бұрын
Hello my friend! Good to hear from you! Glad the training is still going well
@michelebrunetti4608
9 күн бұрын
All good man also thanks to the fundaments you gave me!! I remember we tried a low volume block but at that time for some reason it didn't yield the results we were after. Having tried that approach later though seems to be working perfectly! Also joints and recovery feel much better. I think is important to give it a chance to different approaches that haven't work in the past but they might be the right thing for you at a different stage of your journey @Fazlifts
@Biglenny-v9r
9 күн бұрын
Have you considered that the lower volume and higher intensity is now benefiting you because you’ve got everything you could out of the high volume? You’ve most likely recovered more from the accumulation of volume and work capacity and seeing results again. But you will inevitably plateau, what next? Drop the volume down to 6-8 sets? Yep and you may keep progressing strength further and that will plateau. Where you will eventually need to recycle the structure back to higher volumes again. welcome to periodization
@kidbrown2010
9 күн бұрын
@@Biglenny-v9r Or.. or.. Intensity is what builds muscle and when you are not fucking around doing a bunch useless sets and actual hone down the quality of your sets, you'll see better progression. I trained up to 60 sets per body part when I first started training. Did that for 3 years straights. Bench was still 135x5 at the end. All that volume does nothing if it's trash. And the more sets, the higher the likelihood of the quality autoregulating so you don't wreck yourself. As for the "periodization" comment. It is absolutely possible to cycle volumes.. but it's not going to be a nonsensical amount of work. I myself have upped my volume recently and lowered the intensity accordingly, so instead of 6 sets 0 RIR for chest... I am now doing 9 sets 2-1 RIR... but there is no scenario in which I'm suddenly doing 20 sets with remotely any intensity. Intensity and volume are always inversed and subject to recovery. If you are a subject in a study doing 50 sets of leg curls and nothing else.. I'm sure you can train hard, and a lot, and recover... In the real work it just doesn't work like that.
@Biglenny-v9r
9 күн бұрын
It’s not just possible to cycle volumes, it’s necessary for advanced lifters. Only a genetic freak like yates can keep growing from the same stimulus over and over again. The Volume -> intensity-->volume cycle creates novel stimulus. Going from 6 sets to a slightly easier 9 sets isn’t what I’m talking about. These are the fundamentals in any good programming book. I’ve seen it way too many times where guys train high volume get gains, then plateau for a long time. Switch to low volume and make gains again thinking they found the answer until they hit a plateau again. I can’t think of 1 top competitive lifter who sticks to 6-9 sets through the year
@gregprice5524
9 күн бұрын
I don't have a ton of experience but the conclusion I've drawn is consistency. I think you can absolutely focus in on a muscle, muscle group or exercise and see better results with specificity. Trying to do too much work without focus can absolutely lead to subpar results. Folks everywhere just can't tell every individual what they need to hear. The volume of information can be condensed tho. Hell I look forward to getting a coach one day but I'm getting there slowly with guys like you. Thanks!
@Fazlifts
9 күн бұрын
You're very welcome!
@williambiagi1386
9 күн бұрын
Yep! One can get incredible results with only a very basic workout routine provided they train hard but not more than 3 or 4 days a week.
@hexa8513
9 күн бұрын
I usually dont comment on Social Media, but here i have to. I follow KZitem fitness since quite some time, virtually all sides of it. This might be the best fitness video of the last 10 years. I wish everyone would watch it. Sports sience is highly inaccurate, and thats not by the scientist, but the severe individually differences. Nothing compared to nature sciences. I myself am aiming for a career in nutritional science, sports nutrition in particular. Wrote my bachelor thesis on the topic of the anabolic window. With the whole literature available right now, we cant say that it does nothing. Theres not a lot of direct research, the studies we have actually favor an positive effect of protein timing around the training (just like the old experienced guys preached…). Yet, the „consensus“ is, that Protein Timing doesnt matter. Thats based on a big meta analysis by? Schonfeld. His meta analysis + his review on this topic is what is always reffered to. If you have the time, look up that meta analysis yourself, what studies he actually compared. Most of them had them give carbs pre workout and protein post, or vice versa. They didnt compare protein timing. The metaanalysis is not good, yet is the scientific consensus that is preached. What i want to say is, the vast majority of researchers isnt on Social Media, what results in exactly what Faz says. Social Media is not even close to the whole scientific picture. Always factcheck what you hear. A lot of quality studies are free for watch, and the databases are available for everyone (Pubmed etc.). There you can find a whole lot of high, low, medium volume / frequency studies. Science is a beautiful, changing, dynamic sphere. Science on Social Media, for the most part, is as much of an iceberg as everything else in the internet.
@GlasUndMetall
7 күн бұрын
So, I'm a 64 y/o woman and started 6 years ago at the gym super morbidly obese with zero fitness knowledge. It's only with my own experience with higher reps/sets that resulted in negative outcomes to my joints that I began instead to focus on lower reps/sets and gradually increasing weight as I gradually dropped my body weight. My strength, since I've done that, has tripled in my estimation. Both my recovery and my endurance have greatly improved at lower reps/sets. Happy to have found your channel and enjoyed the video!
@Fazlifts
7 күн бұрын
Thank you Ma'am, welcome to the channel and congratulations on your health journey. If you need help with anything feel free to ask under one of my videos.
@GlasUndMetall
6 күн бұрын
@@Fazlifts you're so welcome and thank you, you are very kind.
@Doronsmovies
9 күн бұрын
Started training with a 'powerbuilding' science based approach with a heavy focus on super strict form which are really just buzzwords at this point and I've made some progress but my progress 2x-ed when I started 'egolifting'. By ego lifting I don't mean cutting ROM (half rep bench, quarter squats etc.) and maxing every day, just doing really intense and heavy sets being mindful to take the stimulus to fatigue ratio into account and to have proper recovery and it was a game changer. I sometimes rotate between a little bit more volume and intensity but I've found 3-8 reps to work really well with like 1 rep left in the tank. If you're doing real work it's hard to even fit in a bunch of sets, like just 3 intense sets of squats can really drain you.
@Fazlifts
8 күн бұрын
A lot of good thoughts here Doron and things I recommend too. I think it's very wise to just 'try' some weights and almost force yourself into new territory. I used to do that a lot to bust through to new plateaus. Not so much anymore but when I was coming up for sure. I also still recommend cycling periods of higher intensity with higher volume. I have a video on that soon. Great thoughts brother.
@martinnorberg7940
8 күн бұрын
People use "strict form" as a way to be lazy. They also have an ego attached to it. Strict form is not the end goal. A standard, safe ROM that hits the muscles effectively and that doesn't beat you up is the goal. You can do that in a million ways. Using some body english on the db laterals is a perfect example. Dr Mike says that you should basically do Lu Raises with slow negatives. That's the only proper form. But we all know that the lift is easiest at the bottom and hardest at the top, so why wouldn't I initiate with a small amount of swing just to help me at the top? It makes perfect sense.
@wesrobinson7506
9 күн бұрын
Thank you Faz, I feel like a lot of people in this space are mostly thinking more is always better. I think the issue is most of the consumers of this content aren’t able to spend 7 to 10 hours in the gym per week to achieve those massive volumes, and it leaves us feeling defeated and like we aren’t doing anything at all for hypertrophy
@chandansimms9167
9 күн бұрын
Not even serge nubret did that much volume . 52 sets is crazy and I found it funny that they listed the rest times were around 3 mins per set at that point you may as well rent a room in the gym
@Fazlifts
9 күн бұрын
Serge the great, what a physique
@theiceman7590
9 күн бұрын
A lot of pros did many ramp up sets. Their actual volume was way lower than some people believe
@sancamilobad
8 күн бұрын
And the biggest flaw on this 52 set study that influencers miss to clarify or point put (perhaps on purpose for more clicks) is that those sets were done without doing any other muscle group so the body can heal properly. More volume has more results but not in contexts of full body training (regardless the split or frequency)
@The_Patbey
6 күн бұрын
@@sancamilobad But they all clarify exactly that. They all say that this study doesnt mean you should do that much volume, but rather that it supports the argument for specialization phases, where u just go all out on 1-2 muscles and keep the others on maintenance volume.
@pretty_flaco
9 күн бұрын
dr flipflop schoenfeld😂
@valerie.mccaffrey
7 күн бұрын
Aren't you supposed to change your mind if you find evidence to the contrary? I'm not familiar with his history but changing your mind is actually a sign of being rational, and even humble
@user-nm3ug3zq1y
7 күн бұрын
@@valerie.mccaffrey, no, no, flip flop describes the dude pretty well. BS didn't start at zero. There had been a lot of sports science and decades of experience before. In practice, anyone agreed that the proper volume is probably between 10 and 20 sets, because otherwise you won't recover, and even if, the benefits of doing more would be negligible. Then Brad got completely new results all of a sudden, promoting volumes that are double or more of what people actually could do. And he did it by not following scientific protocols (blinding), by not knowing what muscular failure is, and by misrepresenting his own results. Now he's back to saying what was always true. Surprise, surprise. This has nothing to do with reason or science. Usually you won't get results that completely change everything over night - that's extremely rare. And most certainly he didn't have that sort of big discovery. It's all mostly bullshit.
@valerie.mccaffrey
6 күн бұрын
@@user-nm3ug3zq1y would like to see his fouled study to investigate this further
@Fazlifts
4 күн бұрын
@@valerie.mccaffrey normally I would agree and being humble enough to change your mind, is a good sign. A few things to bear in mind: 1) Brad wouldn't have to walk it back, if he applied more caution to the findings of his own studies. He announced one of his studies on social media with "this study will blow current volume landmarks out of the door". His stance that more volume = better was highlighted with the extravagantly titled paper "The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts?". That is not the attitude of somebody who is taking a reasoned approach to new data. 2) This is not exclusive to Brad but part of the 'evidence based schtick' is to poke fun at the bros for training practices which they suspect are wrong. When these same bros are proven to be right, because the original research was flawed ... well you can see how that comes across. The MPS data some 8 years ago where every 150lber on reddit pronounced the brosplit as 'stupid' was a prime example of this. That was also walked back. 3) Brad has openly admitted the problems with his studies, the fact that he has been the sole data tester in studies where there was no double blinding done. He has also been the topic of some discussion in a recent paper entitled amusingly "The dose-response relationship between resistance training volume and muscle hypertrophy: There are still doubts" where it was highlighted that for some reason Brads lab not only gets consistently positive but also consistently high outcomes from all his test subjects... Outside of the lab life happens and as we know, progress isn't linear but in Brad's lab it appears to be. I'll say no more on that one, and it could just be that Brad is an amazing Coach but it makes you wonder... So with all that said, yes it is great to change your mind based on the new evidence but perhaps one should approach this with a little more rigour.
@jacksonian71
7 күн бұрын
Your points are valid and true. But I was hoping you were going to elaborate on the quality of the research. You said the high volume was bs but didn’t cite anything to the contrary. Maybe that’s in your other videos.
@Fazlifts
7 күн бұрын
This video wasn't really about the research specifically, it was more about the overall message. For a closer look at the research look for my video called Hypertrophy Controversy. Thank you.
@ijustlift901
9 күн бұрын
Great video Faz! Your point about "no one is doing that in real life" is so true - I would bet that even those people telling us the results of the studies aren't doing that.
@robert50173
8 күн бұрын
Thank you teacher. You really do have the best info on social media. Your 1st 20 lbs of muscle vids converted me to your knowledge/ideology.
@Fazlifts
7 күн бұрын
One of my favourite series. Glad you liked it.
@mikebero625
9 күн бұрын
You’re right on as usual. All I can say is none of these guys have trained over 40 without drugs with that kind of volume that have any baseline of strength. I think it’s impossible for 98% of people
@Fazlifts
9 күн бұрын
Aging is not for the faint of heart eh! Currently Friday evening and I'm looking forward to a lie in tomorrow 😂
@thunderkat5282
8 күн бұрын
I’m over 40 and I do it
@christian_florez
9 күн бұрын
Top notch content as always from fazlifts, this mirrors my understanding ever since getting "serious" about training since the start of the year. Luckily I've always put a premium on progressive overload so my progress has been good, but I've definitely lost some time from over focusing on technique-cyborg-maxing, deep stretch/exaggerated ROM, and all that other nonsense. Just started a bulk again and my focus is purely on working close to failure and progressive overload with good form for medium to high reps, as a certain youtuber keeps mentioning. Excited to see where this goes 💪
@bigfoot14eee99
9 күн бұрын
Influencers have been pushing optimal, optimal, optimal, ad nauseam. If you can get 70-80% effectiveness from the first hour, I wager 9 in 10 people will be content and not go for the 2nd hour.
@user-nm3ug3zq1y
7 күн бұрын
@@bigfoot14eee99, also, since you never have to take breaks from doing too much, you may not even lose time.
@user-nm3ug3zq1y
7 күн бұрын
@@gutsberserk2718, then it shouldn't be weight training. Rather add cardio in the end.
@bigfoot14eee99
6 күн бұрын
@@gutsberserk2718 I'll see your 2nd hour and raise you a chicken breast & broccoli lunch, which takes 10 minutes.
@Fazlifts
5 күн бұрын
@gutsberserk2718 if you can't interact with other commenter's without throwing insults, you're blocked.
@musselmarc
8 күн бұрын
Great video Faz! It's important to remember that the main goal of these influencers is to make money by creating a niche for themselves. I don't have a problem with science-based stuff per se, but I have a problem with the fact that all these minor things (the stretch, obsession on perfect form, MEV/MRV/WTF etc) seem to now be THE main things to worry about when training. I can only imagine what it's like to be a beginner and being bombarded by all this superfluous stuff! Also, in the end, all these guys built the majority of their size and strength by going hard on time-proven movements...and not by hammering some single-arm-lying-on-the-floor-lat-pullarounds... Cheers!
@bill_monty
9 күн бұрын
Policy over personality. The best utility of a "great" personality is making people feel good and to buy whatever you're selling. It's definitely a good quality to have in a vacuum but you have to be able to separate such from the substance underneath.
@Fazlifts
9 күн бұрын
Great point! You're right, there is value and utility in making others feel good about themselves.
@vladimpaler2047
7 күн бұрын
Excellent video. If you step into the majority of commercial gyms, you will see average people doing what they have been prescribed. “More sets, more volume”, etc. The downside of that is the same people that follow that approach, look exactly the same year after year. However, when I see someone doing full body with low volume, sometimes only one working set, or upper lower with maybe 2 sets max, they look have some serious muscle and they look like they actually enjoy what they are doing. Progressive overload with good form will always prevail over 5 sets of garbage that will elicit, maybe a pump, at best. Rant over.
@spurzo-thespiralspacewolf8916
9 күн бұрын
2 sets per muscle 2 x week and I’m seeing progressive overload on a regular basis
@The_Patbey
6 күн бұрын
You dont need much to get great gains. But could you get better gains if you went from 2 to 3? Have you tried it out yet?
@kamo7293
10 күн бұрын
love the shirt. on topic in a way
@hellohealthpro
8 күн бұрын
I was a victim of this kind of videos “you dont need high volume” i always dial all the variables in. However, i was afraid of going higher volume because this kind of videos “too much volumes. Its just a trend” and i was getting no where for 2 years and eventually i got too frustrated only variable i didnt really change was “volume” so i ended up doing “inefficient high volume” and yes started finally making progress again. It’s probably i have unusual body type. So at the end, take everything as grain of salt and try on your body. But i just personally feel “damn youuu !!” Everytime when i see information like this “ you dont need high volume its all hype “ i want my 2 years back
@thunderkat5282
8 күн бұрын
I agree. But I feel this is all very dependent on the person. I also benefit from higher volume. Mike does actually suck because he used to spew BS. But, as he has learned…. He now recommends that people discover their own optimal volume. I will give him credit for that. But yeah, there was a ring of “researchers” that annoyingly said “the science says…” without experience. Now that they have experience, they’re coming to a realistic conclusion. Haha.
@hellohealthpro
8 күн бұрын
@@thunderkat5282 I strongly agree with everything you said no matter what science or bros say, at the end we have to find what work for our own bodies. but it is annoying how adequate volume change as we progress, but well i singed up for this !
@Fazlifts
7 күн бұрын
I do understand your frustration but that's not really what this video is about. This is not an anti high volume video. There is a lot of nuance and advice in this video, which I realise is quite long. Best of luck to you.
@owlperformance2147
7 күн бұрын
What you will never learn in books or studies is "the principle of individuality". Maybe you're slow twitch fibers dominant. Maybe you have lower motor unit recruitment. Maybe less experience. Who knows. But some people can benefit from higher volumes. "To know where the line is, you must cross it".
@hellohealthpro
7 күн бұрын
@@owlperformance2147 i don’t like the fact that currently my body responds to high volumes because i have to spend so much time in the gym. Yeah individuality is the key. I probably happen to be this rare individual. I m speculating im slow twitch dominant. 1 I almost never get sore 2 my muscles recover very fast 3 when i was a kid i always did extremely well in long distance running And i have been training about 14 years now. Thank you for great contents. But i also do believe most people do better with moderate volume with adequate intensity and technique
@huydang813
6 күн бұрын
I think we as a community are too focused on optimisation which is not possible unless you have at least 5-10 years of experience under your belt. I have a pretty good physic and are stronger than most people at my weight. I just train progressively, eat according to my goals and sleep 8 hours a night. Talking about volume as much as you want, if you are not getting stronger in any shape or form, you will not grow period
@koleary1798
9 күн бұрын
I'm finding more and more as I continue my lifting journey that its all about hard sets, ideally on movements that are easy to progress over time with a decent ROM. Its kind of that simple haha. Case in point, during the pandemic when all I had to really target my lats were pullups, I got damn good at them and my lats exploded. These uber high volume studies simple can't have that many legit hard sets. Like, nobody can do 32 sets of hard squats in a session, let alone do it twice per week. When it comes to volume, sure, turning the dial up to 11 like back in the Golden Era where guys would do 2 sessions a day 2 hours each is fine, but that volume masks the lack of intensity and progressive overload
@williambiagi1386
9 күн бұрын
Your first two paragraphs were perfect and 100% facts, and I really hope others see it. The only thing I can add is to take at least a few days a week off to rest which will result in more gains and better workouts.
@jakezaragoza6091
9 күн бұрын
Great video Faz.Great points agree on a lot of these!Always keeping it real💪🏽
@nmnate
9 күн бұрын
My best gains have been on low to medium volumes. Little higher volumes if I'm keeping slightly more RIR. Just hammering your sets with consistency and lots of solid effort is going to do a lot of work for you. How many people that go to the gym just don't push their sets hard enough? 🤔
@michaelmelter2271
7 күн бұрын
I’ve made wonderful progress training 2-3x per week with 2 sets close or all the way to concentric failure. Generally full body 3x per week. Just hit 10x495 on RDL last week which has been a huge improvement since starting training this way, and my physique is showing great improvement on low volume but high effort sets. Good video!
@tjrugbymuscle
9 күн бұрын
Goddamn this is very good Faz. I have a podcast very similar to this on the way… I’ve seen this in all the rugby players I work with… NONE of them have high volume at all, yet they all grow muscle. The sad part is none of them will really admit they were wrong the whole time.
@Fazlifts
8 күн бұрын
Looking forward to seeing that TJ. Yep that's the thing whether it's the sunkcost fallacy or just stubbornness but very few admit they were wrong even when confronted with their own evidence. It's a weird fitness industry Stockholm syndrome of (lack of) gains.
@8strang
9 күн бұрын
What a breath of fresh air! Spot on mate, spot on! My follow list has gotten so much less and will continue to be filled only with the likes of what you promote! Thank you! 🫶 P.S. That hoodie rocks!
@jp2135744
7 күн бұрын
some people respond better to higher volumes and some perople respond better to lower volumes. The same person can respond to one or the other better at different times of their life. What should be a focus is learning how to troublehoot your own training. Borge Fergaleri probably does this the best for his clients as far as I can see
@RDbodybuildingreardelt
9 күн бұрын
Some interesting points, which it usually is when it comes to you Faz! But I do think you forgot one group that makes a lot of noise and promotes low volume... Mike Menzer crowd!!
@Fazlifts
5 күн бұрын
Lol indeed, that would need a whole nother video 😉
@18_wheeler
9 күн бұрын
Thanks Faz, great info as always. I have been confused as a new lifter in the industry, still young and have a lot more to learn.
@the.natural.guy.
9 күн бұрын
Faz, absolutely unleashing. Love it.
@kashifhaque2085
9 күн бұрын
"Social media should be used for entertainment, not evidence, not fact." - Relevant to every field these days.
@hogblockula9335
9 күн бұрын
I’ve been watching a lot of Joe Bennett and Jordan Peters recently and i really resonate with their approach - start with one set per body part per session and see if you’re making progress. If not, see what’s stopping you from progressing.
@duncandrake1676
7 күн бұрын
Something Alex Bromley said that I resonated with a lot (not direct quote just paraphrasing) is instead of looking for the single best method for training, look at how so many different training styles have worked for different people and find your own. Like you said, I'm young and probably biased and I've followed the likes of Wolf and Mike and those guys for a while. I do like lengthened biased training mostly cause I find it's been effective at getting me stronger, bigger, and more mobile. It's also just fun. Still, I had no idea about the low volume training studies and they were interesting to hear about. Thanks faz
@Fazlifts
5 күн бұрын
You know if it's working for you Duncan, do carry on. My comments here reflect more on a large subset (of every generation, not just this one) who over focus on the details without the fundamentals in place. For example all the lengthened partials in the world will amount to nothing if progressive overload isn't in play. These things can serve to detract rather than enhance.
@duncandrake1676
5 күн бұрын
@@Fazlifts That's a fair point especially with your experience. Only been lifting for 2 years myself but even I can see now the potential harm this could do to those who blindly follow this with say only two weeks of training experience
@chairmanlifts
9 күн бұрын
extremely well spoken as usual, excellent points and i’m on your side here. i still listen to the evidence based sphere in long form podcasts, i don’t see an issue with people chatting as nerds to other nerds trying to make a point out of academic curiosity. but obviously the effects will be much different when the youtuber/IG reel hat comes on and you know you are talking to noobs who aren’t grounded enough that you should probably assume they will take the information and run with it the worst way possible and all the caveating and nuances are not enough.
@mirceamurgu
9 күн бұрын
Golden content as usual
@ragingmoderate6791
4 күн бұрын
3 sets on most exercises with 3-4 exercises per muscle group. 12 sets per workout per muscle group max. Certain exercises i will do 5-6 sets of a specific exercise, but those are like squats and doing 2 or 3 sets of different variations. Maybe 24 sets per week, and i am gaining.
@L33622
9 күн бұрын
i highly recommend looking at the hierarchy of evidence in science. a single study is very weak evidence in the grand scheme of things and the level of scientific literacy in the general population is pretty poor. unfortunately, these "science" influencers take advantage of this. also u are absolutely right about the quality of the studies in exercise science compared to other fields. a lot of them in isolation are completely useless and the methodologies can be quite lacking imo in terms of gaining any practical insights. many of the studies when understood properly simply confirm what we have already learnt in lifting decades ago. i've seen some very bizarre takes from science based lifters (a science based lifter who is doing a PhD in exercise science recently just told me that the biceps take significantly longer to recover than the quads based on a single mechanistic study).
@BuJammy
9 күн бұрын
The "National Geographicification" of science: Laymen making very large claims about entire populations, based on small scale and contingent studies. However, in this case it's the bleedin' scientists that are doing it. The "volume dose" paper was a meta-analysis - supposedly at the very top of the pyramid - but it was still ballocks.
@L33622
9 күн бұрын
Whilst I think the pyramid of evidence is still relevant, you still need good study methodologies and a large abundance of evidence covering various cases before making broad claims. Unfortunately the quality of studies in exercise science for hypertrophy is pretty poor and lacks rigour when compared to other fields. For example I notice a lot of studies fail to consistently define what "failure" is where they even contradict their own definitions. I think a big part of the issue is that it is very difficult to get relevant samples but these science influencers have the hubris to suggest that these studies have any relevance. I think the bigger issue is the influencers versus the actual scientists themselves.
@Egoliftdaily
8 күн бұрын
Ayyy Faz giving us lessons on Critical Thinking. Great vid, boss.
@RobinLiftin
9 күн бұрын
Fantastic video, thanks Faz!
@mardigbidanian7119
9 күн бұрын
I personally never bought into very high volume training, I think as a natural you benefit more from lower volume training and higher intensity. The volume will scale over time as you get stronger. I'm glad I'm not naturally very athletic, therefore lower volume styles emphasizing compounds with lower reps sat better with me. In hindsight I believe I came farther than I would've.
@tyspirit9614
6 күн бұрын
Faz, let's have you bring out an effective abbreviated workout E-book lol. Also, a video on your thoughts JP's (Jordan Peter's) Full Body program, if you feel inclined to. Atb
@Fazlifts
5 күн бұрын
I wouldn't mind releasing an abbreviated eBook and perhaps also a Powerbuilding eBook. I don't agree with it but if people are going to insist on doing it I'd rather they do it effectively. Jordan's stuff is generally very good but his views on progressive overload are very drug biased.
@BakirTorkman
6 күн бұрын
I made a video critiquing Mike Israetel and Milo Wolf gushing about more volume because I have just been getting sick of this shit. More volume is extremely effective IF you can recover WITH high intensity. It’s just another lever like frequency there is no one answer but that doesn’t sell very well
@anon1231
9 күн бұрын
I dont know why but i subbed before one minute mark. Already sold on the content 😂
@brianjones7900
7 күн бұрын
I think so mang people focus on lifting real heavy weights, not realizing that it's better to focus on really working the muscles, and not so much on the numbers on the weights you are lifting. For instance, try doing bicep exercises for an hour using various machines and equipment. Next, do the same for triceps, etc. I believe that is what the fitness gurus mean by more volume.
@The_Patbey
6 күн бұрын
I cant tell if youre for real or not. Noone means this when they talk about high volume. Thats just tons of junk volume
@brianjones7900
6 күн бұрын
@@The_Patbey Well it works for me . I feel kinda insulted you call it junk volume. So what do you lift junk heavy? Why not try it before you slam my methods.
@The_Patbey
6 күн бұрын
@@brianjones7900 but thats the official term for it
@The_Patbey
6 күн бұрын
@@brianjones7900 actually, I should have asked this first, how many sets is 1 hour of biceps training for you? And how hard do you push them
@brianjones7900
6 күн бұрын
@@The_Patbey If I'm working biceps, I would work out around 3 hours. Generally, that would be about 50 sets. In one set, I would do anywhere between 7 to 10 reps per set, and I'll rest around 40 seconds to a minute and continue the next set. The level of resistance can anywhere be from heavy to moderate. I don't lift ridiculously heavy, but none of it is easy. So ok let's hear your criticisms. Tell me why you consider it junk volume. Regardless of your opinion, I still think you should try what I've suggested earlier, but go ahead and crap on my methods.
@thunderkat5282
8 күн бұрын
I see people that benefit from high volume and I see people who benefit from low volume. I’d say figure out what works for you. Lots of variable to manipulate. Enjoy!
@BradleyD-cb5kr
9 күн бұрын
I was doing 6 days a week was progressing but i felt like I was burning out after a year changed to every other day and muscle growth has improved
@Rorschachs_Blot
10 күн бұрын
Nice hoodie.
@Heluctis
7 күн бұрын
I do less volume now from watching Mike Israetel. The crazy sets recomendations are for "specialization phases" which I do not agree with
@MohamedNaas2005
9 күн бұрын
This one's a keeper
@charlie2216
9 күн бұрын
Thank you for the good content
@pwilson4506
9 күн бұрын
You have to wonder if the people falling for the high volume meme skipped their beginner 3x5 progression altogether.
@user-nm3ug3zq1y
7 күн бұрын
@@pwilson4506, a 3x5 progression is not necessary for beginners, so no harm in skipping it.
@iChefTheImpossible
7 күн бұрын
Everyone saying high volume lots of sets. But never what the reps would look like. 50 sets of 1?! 30 sets of 2. Thats all reasonable. But if you are telling me 50 sets of 20 hell no.
@The_Patbey
6 күн бұрын
Noone recommends doing 50 sets. Not even close to it
@Warren_Lifts
9 күн бұрын
your videos are always good
@jon-kd5st
9 күн бұрын
More quality volume, and real progress overload is the driver of strength and hypertrophy.
@BuJammy
9 күн бұрын
"You know who I am... and you know I'm right". Lyle McDonald 2024. No one on the "science based" side ever says the most relevant part to normal people: "The differences between the 10 set groups and the 50 set groups was measured in MM, not in Inches (and they are usually measured by ultrasound, the 21st century sports science equivalent of a bleedin' dowsers wand)". "Progressively heavier weights, in moderate rep ranges". It's is so simple, but not so profitable.
@owlperformance2147
7 күн бұрын
52 sets is not high but insane volume lol. I train Mountaindog and Creeping Death 2 was the hardest program I ever did (the only I never fully recovered) and the maximum number of sets was 32 for back...
@thunderkat5282
8 күн бұрын
And if you watch israetel and other influencers, you’ll notice that their recommendations trend more towards golden era recommendations over time. I think studies on their advice over time prove this point. Haha
@barbearian_yt
9 күн бұрын
Would love some input. I'm currently running an upper/lower split. Usually doing 3 sets of a compound lift, roughly 8-10 reps, then 2 sets of an isolation for that muscle group. IE: 3 sets of hack squats, followed by 2 sets of leg extensions, or 3 sets of bench and then 2 sets of flyes. Hitting both upper and lower 2x per week. Could I be better off doing 4 straight sets of the compound lift? I currently weight roughly 380lbs and trying to lose fat. Trying to get my volume to a place where I can get a good stimulus and not spend 2 hours in the gym.
@Fazlifts
9 күн бұрын
If you're spending 2 hours in the gym that seems the immediate issue correct? The option to just do 4 sets of the compound lift would likely save you time and would likely lead to more progress on a lift that matters. So in this circumstance that seems sensible. Remember volume is only useful IF it allows for more weight on the bar in a bodybuilding rep range in good form.
@barbearian_yt
9 күн бұрын
@@Fazlifts I lowered my rest times and I'm usually out within 60-75 minutes lately, just wanted your input on if the sets of 3 then 2 or 4 straight would be more ideal 💪
@Fazlifts
9 күн бұрын
Oh that's much a better time. I think you'd likely be fine with the compound only thing. Good luck!
@AbuZak14
9 күн бұрын
A great tip Faz gave in another video is to split the 4-6 sets into distinct rep ranges. 1st 2 sets: 4-6 reps 2nd 2 sets: 8-12 reps They feel like completely different exercises, game changer, saves time not setting up/warming up a new exercise too.
@chairmanlifts
9 күн бұрын
@@Fazlifts i imagine itd also depend how much time it takes to get set up for an isolation vs doing more sets on the compound. eg it’s a nominal amount of time to do one feeler set of the isolation and get onto my work set within 3 mins of finishing the compound exercise. and doing more isolation will improve isolation strength which is probably valuable. but yeah 2 hours in the gym on an upper body day unless tacking on a ton of stepmill while cutting from a very high bodyweight feels generally suspect?
@thunderkat5282
8 күн бұрын
The next area that the “fitness industry” is going to transition into is programming relative intensity. Watch… you’ll see. It’s the right direction and I’m not a “researcher”, but I am intelligent enough to see it coming.
@Delerisk
7 күн бұрын
Whats relative intensity?
@Fazlifts
5 күн бұрын
That is somewhat being done already. Rir is essentially a relative intensity scale.
@thunderkat5282
5 күн бұрын
@@Fazliftsyes, but in any real way as far as programming is concerned? I have seen a couple attempts. Maybe less than 4. I’ve seen some people periodically or randomly modify RIR. But, I haven’t seen any really common discussion or approach regarding this. But maybe you have? I’d be interested. I have my own hypothesis on how to do it. Not sure if it makes a difference, but I think it could accelerate growth.
@syedzaheerhussainshahkazmi1241
7 күн бұрын
Good video
@kicknitoldskool
9 күн бұрын
It's interesting isn't it, 2~6 Hard sets per session per exercise is about where I am able to progress. But when I'm only doing 2 hard sets I *feel* like I'm training wrong because of largely your intro, so I'll do a backoff set, then I'll do a drop set but I've told myself this mesocycle is for horsing weight as much your average pencil neck can horse, but I'm trying to let the Thick as Frick Horsecock IT'S A MINDSET mentality get in, it's working
@georgesarreas5509
Күн бұрын
I have been following your berserker arm/delt specialization after i realised wizard was a bit problematic (would not want to wait for squats/bench and ended up doing the excercises not as described but based on what is available). I still consider myself evidence/science based. Do i progress in weight. Then i progress. How much volume? Train close to failure/or to failure cause i like it, get a controlled eccentric and explosive concentric and try to get at least 6-8 sets per week. More if i can handle it. Studies trying to find the upper limit of the inverted u curve is not for practical application. It is trying to prove/disprove a concept/theory. If anything, your berserker program has me in the 30+ sets for biceps if you count sets as they do in the literature. Also as I actually lurk in Lyle's fb group. I would think you would disagree with most of his opinions on a lot of things more than you would with stronger by science guys for example.
@Fazlifts
Күн бұрын
Policy over personality George. Always policy over personality. Of course I'm going to disagree with Lyle about some things, and I'll agree with Mike about some things. Avoid making this personal George.
@mrpink6022
8 күн бұрын
Even a blind squirrel can find a nut...master the basics and remember there are no new fundamentals. FIND WHAT WORKS FOR YOU...
@gamesong6600
9 күн бұрын
I just show up to workout. Nothing else. Just giving my 30-60min everyday.
@thmanoy
9 күн бұрын
I also remember an old video of yours about the quality of the vocal science research. About the inflation that high volume causes and lasts longer which they don't take it into account correctly, that's what I remember at least. Would be interested about the other science guys, I might look it up on my own or you might have an old video about it.
@liefacts3000
8 күн бұрын
New sub. Thanks Faz
@Fazlifts
7 күн бұрын
Welcome to the channel 😊
@playfair9920
7 күн бұрын
I can confidently say I am lost on how to train. I go to gym and I just stand there paralysed.
@brsvideos8143
6 күн бұрын
If you're literally THAT out of your depth, try some old Eric Bugenhagen advice: Pick one big compound lift and train it every day, seven days a week. Every session should start with a stretch and activation ritual, warm up sets, a heavy one or two rep max and then drop the weight down for one or two volume sets (5-8 rep sets) and that's it. Repeat every day, Monday to Sunday and then choose a different lift the next week (Ideally, upper body week 1, lower body week 2,back to upper week 3 etc.) You can't get lost if you're only giving yourself one thing to focus on.
@Fazlifts
5 күн бұрын
I hope that's not true, but if it is here is my fundamentals playlist which has my views on key issues: Hypertrophy Fundamentals kzitem.info/door/PLcBzFSqsHKhs5muajYxG70uCcwGJ8IV3h As well as that I have 3 free programs to run on Boostcamp: www.boostcamp.app/#fazlifts If you're still stuck after all that free stuff, I have ebooks and there is coaching and consultations. Take care.
@justint4049
5 күн бұрын
So the volume standards are wrong got it. Was hoping to get a volume recommendation at the end to replace it. Maybe I missed it. Just stinks because I’m well aware volume recommendations are too high what I want to know is what’s the correct volume
@Fazlifts
5 күн бұрын
I see you're new to the channel Justin, welcome. This video wasn't just about volume, but I know it's a long one and does require some listening. You'll find most of my fundamentals including my volume recommendations in this playlist: Hypertrophy Fundamentals kzitem.info/door/PLcBzFSqsHKhs5muajYxG70uCcwGJ8IV3h
@techtexan2816
9 күн бұрын
Low volume high volume have both become cults. Faz has the best advice be loyal to results not the method. If it doesn’t help add weight on the bar discard it. I see a lot of “power builders” (dudes who run a powerlifting program but do bodybuilding accessory work) get bigger and better results than most training for hypertrophy. Why? Because they focus all lifts not just big 3 on getting stronger
@spurzo-thespiralspacewolf8916
9 күн бұрын
Ha! Love the hoodie! LOL
@BAmerican
9 күн бұрын
Wisdom and common sense and experience
@KIKKAAA685
9 күн бұрын
man l have normal job and I only do 6 sets a week and I have the best gains in years
@michamazur6854
9 күн бұрын
I always did max 6-8 sets a week doing upper lower and when i looked at programs of people I couldnt believe how they can do like 20+ sets when if you do very intensely 3-5 sets on muscle on a session you will be cooked. I have the biggest number of sets right now for arms -11 because I really want to bring them up.
@Han-nk3io
9 күн бұрын
I am fucking toasted at 15 sets a week😂. But normally i would do 8-10sets
@Oi-mj6dv
8 күн бұрын
Volume is good but its not the messiah they paint it out to be. Maybe for a specialization phase you can do something akin to the bro phase many people went through of training and spamming just arms
@Camfilox
8 күн бұрын
So im cutting, I train low volume, I’m losing weight and I’m gaining strength every week been lifting for almost 2 years, I was at 17% bf and I lost 2 more pounds again I’m gaining strength in the gym and in a calorie deficit and so I remeasured doing navy body calculator I always do and it says I’m still 17% bf is this because my lower body doesn’t get measured? I’ve noticed my legs has more striations
@Fazlifts
5 күн бұрын
I would trust your eyes and they mirror. If you're very stuck message me on ig
@Romankalinowski-vn5er
9 күн бұрын
it is Common sense when you lift many years you will se yourself that this 1000 sets per week crap dont work
@brianesposito5912
9 күн бұрын
Dr. Mike had a video this week about some of the points you brought up. He said that hardgainers need more volume than those with better genetics or heavy drug users. Hardgainers do not gain strength as fast (they may have more slow twitch fibers) and therefore recover faster and have the capacity to add additional sessions to their training. Pros and those with elite genetics (99% of those with KZitem channels) are just fine with lower volume bro splits. He also advocates for regular deloads and cycling your volume from low to high in each mesocycle. Anyway, this is not to disagree with Faz, who is one of the most honest guys out there, but just passing on what I just watched this week.
@pwilson4506
9 күн бұрын
Most people who *think* they are hardgainers just don’t eat enough. If they were eating in a surplus but their muscle growth was impaired by their training style, the people calling themselves hardgainers would be chubby. I’ve never seen a chubby guy call himself a “hardgainer.” Skinny guys just need more food, not more volume.
@markbaker4425
9 күн бұрын
@@brianesposito5912 hardgainers arent a thing. Eat more.
@brianesposito5912
9 күн бұрын
@@markbaker4425 Everyone has the same potential? If I just eat more I can look like a bodybuilder?
@brianesposito5912
9 күн бұрын
@@pwilson4506 I wish that was the case but it's just not true for everyone.
@markbaker4425
9 күн бұрын
@@brianesposito5912 Yeah lmao. It just takes time. You might not be wnbf level but you have to remember that 90% of people look like shit and put no effort in. So youll look like a greek god to the average person. Ive been bodybuilding for 2 years. No time at all. Yet every partner i have thinks im huge and jacked. Im not. Im just not sloppy as fuck.
@Simon-d8n
8 күн бұрын
18:57 18:57 18:57 18:58 That is so true. I had enough now of fitness industry. Kinda had a life of ther shit. 19:24 19:24 19:25 So I. Now got hold of a powerlifting and rehab guy who I no. So I focus on rehab. And to get stronger with more mobility. So yes. I do the basic lifts. Now. With a few light. Days like arms. On top. Haven’t locked in my muscles yet and still have major tummy issues from the hospital attacks. So I won’t ever get any gains. With out the drugs at my age. So I decided to go down the road of. Rehab and better mobility only. And I do a few powerlifting exercises. Just to. Get some strength in. Look. I feel ok. I hope to go home to USA in a few months. And maybe have to go to Germany for more surgeries also. So until then. I Kinda. 23:05 Agree with Lyell. And I still only watch a few now on KZitem. Yea. Last year at kerikeri. Gyms was crazy. Kinda super toxic. The Path was for me to move town and change. My. Workouts. To rehab and a few powerlifting exercises also. So. Faz. This video. Was super helpful 24:47 24:47 24:47 24:48 24:48 24:48 24:48 24:48 24:48 24:49 24:49 24:49 24:49 24:49 24:49 24:49 24:50 24:50 24:50 24:50 24:50 24:50 24:51 24:51 24:51 24:51 24:51 24:51 24:51 24:52 24:52 24:52 24:52 24:52 24:53 24:53 24:53 24:53 24:53 24:53 24:54 24:54 24:54 24:54 24:54 24:54 24:54 24:55 24:55 24:55 24:55 24:56 24:56 24:56 24:56 24:57 24:57 24:57 24:57 24:57 24:57 24:58 24:58 24:58 24:59 24:59 24:59 25:00 25:00 25:01 25:01 25:01 that’s right. I don’t care about getting bigger at my age. Just want to move better and get stronger
@GuiltyBystander8
6 күн бұрын
i never liked Mike and their dogmatic "scientific" buddies, they seem like a clique, its ridiculous. i was always team lyle
@glennreynolds2557
7 күн бұрын
Is 2-4 sets per muscle per week too less. I barely progressed doing this even though I’m still relatively a beginner.
@oreo4881
2 күн бұрын
As a beginner you need more your are not strong enough to train low volume
@oreo4881
2 күн бұрын
Also check your frequency
@BAmerican
9 күн бұрын
Solid
@paulvelasquez4752
5 күн бұрын
I do 2 sets of squats 😅
@Davichiz
9 күн бұрын
me lift weight till weight no move me too sore lift weight ? me lift less me feel stronk and fresh ? me lift more zug zug
@The_Patbey
6 күн бұрын
So just like Dr Mike recommends essentially. Its a great way to train
@Davichiz
6 күн бұрын
@@The_Patbey I don't really keep up with fitness youtube tbh but last I checked mike was leaving everything at like a 3+ RIR and preplanning deloads. Wouldn't say that's the same. That isn't a diss to Mike, dudes a funny guy but we don't train the same that's for sure.
@The_Patbey
6 күн бұрын
@@Davichiz No no, sorry, I didn't mean the whole training. Just the 'adjusting volume based on regeneration and soreness' aspect. And just on a side note, he usually does 1-2 RIR, not 3+. But yeah the preplanned deloads are just bullcrap
@Davichiz
6 күн бұрын
@@The_Patbey ah alright fair enough!
@BuJammy
9 күн бұрын
The "National Geographicification" of science: Laymen making very large claims about entire populations, based on small scale and contingent studies. However, in this case it's the bleedin' scientists that are doing it. The "volume dose" paper was a meta-analysis - supposedly at the very top of the pyramid - but it was still ballocks.
@alexraymond-en4dd
7 күн бұрын
What did you study for your masters and PhD?
@Fazlifts
7 күн бұрын
Masters in education and leadership. My Ph.D (actually an Ed.D) topic was looking at under achievement in British boys from a very specific population.
@alexraymond-en4dd
7 күн бұрын
@Fazlifts interesting! Do you mind sharing what specific population?
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