Table of Contents:
The 3 Methods of Strength Training You Need to Know!
Video taken from the channel: Wenning Strength
Top 5 Reasons You NEED to LIFT HEAVY!! (Important)
Video taken from the channel: ATHLEAN-X™
How To Lift More Weight With Each Gym Session
Video taken from the channel: Mike Thurston
Why Developing STRENGTH ENDURANCE is Vital
Video taken from the channel: VAHVA Fitness
5 Principles of Strength Training
Video taken from the channel: STRENGTH CAMP
HOW TO INCREASE STRENGTH IN WORKOUT | Lifting Heavy Weights 100% GUARANTEE
Video taken from the channel: Qureshi Fitness
General Training for Weightlifting | JTSstrength.com
Video taken from the channel: Juggernaut Training Systems
Build total-body strength: Hinge your torso forward, get your hands under the base of a heavy rock, and brace your core. Deadlift it to your thighs, then squat and let the rock settle on them.Bent-over barbell row Rack pull Romanian deadlift Good morning Glute-ham raise Kettlebell swing Leg curl.
For the heavy segment, first ramp up to a training 1RM (the maximum amount of weight you can lift on that day with solid form). You want to reach your maximum in about 8-10 sets. Start at 60% and gradually work your way up in 1-rep sets. (You may perform more than 1.If you’re just interested in getting stronger, you can do: 3-5 sets of 5 reps, with a focus on lifting heavier and heavier each week.
If you’re looking to add more size along with strength, mix up your rep ranges. Sets of 5 reps will build compact explosive strength, while sets of 6-12 reps will build more size but less concentrated strength.Lifting heavy weight for low repetitions will increase the weight that you can lift 1 time (i.e. your 1 rep max or 1RM).
Because body size provides an advantage in lifting heavy weights, you might get bigger (especially if you support your lifting with extra calories). You will get stronger and build lean muscle.Strength training is an excellent way to build your muscles and burn calories.
See our gallery of dos and don’ts of how to start a strength training program.To build absolute strength, the stress communication changes in a few ways. For one, as stated earlier, you’ll use less training volume. You’ll also include heavier weight and fewer reps per set.
I have seen this day after day while working in the gym. The women will make their way back to the weight room and they’ll proceed to do dumbbell curls and triceps kickbacks with the puny pink dumbbells. The best exercises to use are big, compound movements that.
Most people who seek to get in shape choose to either build muscle by lifting weights and training with short, intense workouts, or burn fat by.r/strength_training Discussion of all topics related to strength training, this includes but is not limited to strongman, powerlifting, bodybuilding, picking up heavy stuff and putting it back down again and more!The general rule of thumb when training for strength is that the reps should be low and the resistance load should be high. Also, true low-rep strength work is primarily neuromuscular.
Lift heavy Lifting heavy (greater than 90% of your one-rep max 1RM) will improve strength by recruiting what are called high-threshold motor units.The ladder training method isn’t about fancy footwork. Rather, this is a one-off weight training workout that staggers your exercise sets and reps as if you were moving up an imaginary ladder.Try speed work. Speed work refers to a type of strength training which uses a much lower percentage of your maximal weight.
Lifting weights with greater bar speed trains your stretch reflex and your ability to build momentum more quickly, as well as recruit more muscle fibers.Weight lifting is no longer just for bodybuilders. Heavy weights are now a common part of every healthy athlete’s training, regardless of their sport.
There are many reasons to do heavy weights in between regular training sessions on the pitch we’re presenting just a few of them.
List of related literature:
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from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance | |
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from The Practice of Natural Movement: Reclaim Power, Health, and Freedom | |
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from Burns’ Pediatric Primary Care E-Book | |
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from Group Treatment for Substance Abuse, Second Edition: A Stages-of-Change Therapy Manual | |
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from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features | |
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from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard | |
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from Chemical Dependency Counseling: A Practical Guide | |
| |
from Quality Lesson Plans for Secondary Physical Education | |
| |
from Athletic Body in Balance | |
| |
from Fitness For Dummies |
301 comments
THUMBS UP!!!
then watch!
“if you don’t challenge yourself, you won’t change yourself.”
THAT’S EXCELLENT ADVICE FOR SUCCESFUL LIVING, not just fitness training.
An interesting approach not thought of it in terms of F=ma before.
I started shadow boxing with 30-40oz weighted gloves instead of just empty hands and my speed and power shot up. Where sparring partners slowed down with reduced power when they swapped their 12oz bag gloves for 18oz sparring gloves, my hands suddenly felt much lighter with loads more power
I’d like to see you also speak in U.S. weights and measures. I didn’t grow up with both and by the time I do a quick calculation you’ve moved on. You’ll probably get a better response using both. I’d bet the bank on it.
Never in my life have I witnessed muscle growth and functions broken down in such well structured and referenced terms. Clicking that subscribe button now
Hi Max, Should weightlifters include bench press in general training or can it have negative effects on shoulder tightness and overhead position?
Thanks in advance
Right off the bat, exponential…exponential…exponential. This is not the right place to use exponential.
sorry if I missed it, but core and shoulder strenght training is the most important thing and should be done every day! Get ur body rock solid and then u can add external force on it. If u can’t stabilize your hip( and that was even in this video often enough not the case) and/or ur shoulder u won’t have fun for long…
Kinda disappointed the you guys didn’t cover anything on flexibility as it’s something I could definitely do with more information and work on. Suggestions?
So i bought the book and Im a little confused Im doing the 10s realization phase. The juggernaut method 2.0 says one thing, and the other book i bought was A thoughtful pursuit of strength Juggernaut Training says another. Which one do i follow?
A someone who has done basic “powerlifting” movements for a while a would like to get into weight lifting, this has been very valuable.
Thanks.
Great video. Would I be correct in saying that the application and order of the training modalities would be pretty much the same for other sports too?
Hello Mike,really enjoying your videos,I have been lifting for almost 25 years and still learning techniques you provide on the nutritional and recovery from your tuition.
Keep them coming.
Dominic from South Africa
The weightlifters on team juggernaut have some pretty damn nice physiques too. Which is not always the case for Olympic lifters (which is fine depending on your goals) maybe they put more emphasis on general training than some do.
soo, an example of me having 2chest days a week.. u want me to lift 30×10 3 times both sessions? and 32,5 both sessions week after?
But Sir, Weightlifters and Powerlifters are not as heavily built as Bodybuilders, who don’t lift as heavy as them, how will you explain that?
But I dont understand, the way we get gains is when you correctly perform the exercise, and if you going too heavy you wont perform well the exercise
Hello Sir I want to gain weight
My weight is 61kg And h height 180cm
If I’m using 85%-92% of my 1 rep max as my working sets, for anywhere from 1-3 reps, how many working sets should I do in total?
Excellent video. Love the engine analogy. It is often difficult to convince a girlfriend or skinny athlete that they can get very strong without gaining a lot of muscle.
When performing dynamic speed work what rep range would you use and sets? Thanks
Strength has several subcategories: Maximal Strength, Elastic Strength, Relative Strength, Strength Endurance. You only addressed strength endurance.
A 30 degree heatwave. Come to Australia and you’ll see what a heatwave is. We’re in the middle of winter and it’s 23 degrees.
Thnx man u clear my doubt dinabol lene wala tha mai strnth k liye
Bhejo ge kaise like to kar diya ab protein kaise bhejoge ye to batao
How long should i do same program for exercises,i usually change them.
I’ve been pressing 80KG one time for the past like 8 months or so and I can’t go higher it seems.. my weight is around 80KG too.. I’m improving in other muscle groups but my chest is lacking gains..
IF you do HIT training to failure there is scientific results… SCIENTIFIC that if you go to FAILURE there was no difference in growth whether or not you go heavy and low reps or light and many reps Not to risk if you are older lifting heavy has much more possible to go. This heavy thing is relative
favourite fitness youtube just have so much knowledge and never talk shit straight to the point
Wo Modi feku chor Chowkidar ka fan hai pehle dikhaya bada dumbbells phir
You are a great sir sir please powerlifting diet par video karo sir please please please sir powerlifting diet ☺️☺️
Yah. Don’t lift crazy stuff.
Example: if you can easily curl 25lbs for 10 reps, then curle 35 to failure.
Nothing wild. Just grow and develope
How often do you stretch and when should you do mobility stretching etc? Like a vid on mobility would be ideal! Keep up the work
Hello, i joined gym 2 months ago and i m regular in gym but i can’t able to lift weights in biceps work out
Thank you for this video dude..
How about comparing the body builder and calisthenic athletes, what type of muscle they use for their strength and muscle mass
Sir Plz Do Read My Comment. I Have Seen Many Video Regarding This Topic Or Topics Similiar To It. But Your Content Is Excellent.
Mike thurston
Do a video about muscle bellies of the arms and legs.
Hey man I find your videos very interesting and im wondering if you could make a video of the most common injuries when hitting a gym and how to treat them… if you already have a video like that i pretty new to your channel so if not it would be a lovely one cause everybody has gone through injuries! Thanks
Bhai ek sawal h jab bhi me thoda sa heavy lift krta hu to pett me problm hojati h digesting system bhi khrab hojata h. what is the reason and what is solution
Bro plz tell fatt loss ke leye cardio karoo yaa heavy weight karoo
very gud sab se acchi video apki ye hi thi bhai allah bless u always
It’s amazing how your videos have improved since these days.
Follow this man he knows his stuff. And talks to you like a normal human being, in words we can understand. I just wish I could follow the diet, lol
Thanks, great video and lots of knowledge as always!
Not to get people confused though you should not be pushing to 95/100% every week or even most weeks! The nervous system and endocrine system simply can’t keep up you’ll be run down and burnt out and hit a wall or even regress! It’s important to train hard but equally as important to train smart and have patience. Beginners will build strength quite quickly but making stable lasting strength gains takes a lot of time and the correct know how. So switch up your programme, some weeks ‘overreach me meaning push yourself to your limit but a lot of weeks it’s important to back off and stick around 75% to give your body time to adapt. Might sound counter intuitive to some of you eager beavers but this way is tried and tested it’s called step loading research it folks! That’s just one way of doing it though
Lift heavy….get light headed…..your doing something right!!!
Elliot knows his stuff. Always makes great videos, and breaks it down so simple.
Before Elliott went batshit insane and was an excellent coach and resource… kinda sad to see his videos now. 2 million subscribers and gets 10K max views per video now because he’s totally lost the plot.
I feel like if I do low reps and high weight I don’t feel my muscles working at all. Should they be sore if I do, let’s say, 5 sets 5 reps each? I’m trying to cut my body fat right now so I’m looking into doing strength training but my muscles only feel sore if I haven’t trained for a week or two. If I go to gym consistently my muscles don’t feel tense or sore the next day at all. I do drink 8:1:1 BCAAs during my workouts.
I have to agree with you, when I first started BJJ I felt like someone was drowning me
Can you build just as much muscle w/machines like you do w/free weights?
It’s clear that Matt is intelligent, but this video endorses pervasive clichés and stereotypes like 2:37, “quality, not overbearing” and “without putting on a lot of bulk.” The idea that women are gonna get “bulky” from weight training so readily needs to die
could you make a video showing what the easiest way to track progress is?
All I could think about I ln this vid was the meme “Feel it in your balls”
After watching your principles of Strength and Principles of Muscle Building… I’m a bit confused about which one I should be going after lol… I’m skinny and weak and been hitting the weights a few times a week for a few weeks now.. and of course eating a ton
isn’t strength training 4-7 reps? 1-3 would be powerlifting. I mean you do gain strength by powerlifting but you only maintain it doing a good strength training program… 5×5 is the average strength training rep-set. 1 is literally just powerlifting.
I literally could not care less about muscle size and aesthetics I don’t mind being scrawny my whole life, but one thing I do want is definitely super human strength
You justed simplified a very common yet complex topic for intermediate lifters in 6 and a half mins. ✊
If I want to be able to do one arm pull up, I should train for strength but is it better to do 2 reps about 90% of my 1RM or 4-5 reps about 80% of 1RM?
I’ve been doing bodybuilding for about a year now and want to transition into strength but I find the workouts so slow and boring and I feel like I’m not working hard enough. I am used to doing 1.5hours of supersets most days, never really standing still. Does anyone have any advice for how they transitioned or a way I can make a basic strength training plan more frequent throughout the week (say 5 or 6 days) and be a bit more challenging than a classic 5×5 of a few exercise straight sets, 3 days a week while still focusing on strength and conditioning not hypertrophy?
is doing 4 sets of 5 ok? i do bicep curls 10kg(im 15 5’4) and i do that many
Mera start hai sir orr mere se weight nhi lift nhi ho rha dangg se koi hlp nhi krr rha plz hlp
Great advice, It’s just a weird feeling resting for so long but it has to be done. Resting for a long time in a commercial gym, is a psychological test you need to be able to say “fuck what any body thinks” it’s the same when you go to the opposite side of the spectrum and you do very short rests in say like a high intensity circuit only this time the demon you face is the fact that you look weak.
Most of the battle is myself and my own ego that’s how I feel, unless I truly leave my ego at the door I can’t incorporate and work these principles.
To me the battle is myself not just my body and effort to put into the training, that’s the easy bit. The hardest part is letting go and becoming one with yourself accepting yourself and looking your demon straight in the eye and saying fuck you I got this.
“Evil looked down on the samurai and said ‘you will not survive the storm’ the samurai whispered ‘I am the storm!
I find myself resting 2 to 3 minutes between sets and doing a pyramid. Sometimes I do 3 sets of 8 to 12 reps. I always do i 1warmup set. My way I tell myself I get to build muscle and strength. I need to rest 2 to 3 minutes between sets because If I do not my training is aerobicI run out of steam and can’t lift much.
I think I agree with your perspective to some degree. To increase endurance, I definitely believe body-weight exercises, running HIIT, and other stamina-related exercises are great.
That being said, there is nothing wrong with having big muscles by weightlifting and as a result having a ripped or bulky physique. Actually even from a fighter’s perspective, weight plays a significant role and that is why there are weight classes in MMA and boxing. With proper MMA training, you at 85kg (still dang ripped) are more capable of taking down someone who is 75kg of equal training. Your punches will have more weight and power behind them. Look at the legend boxer Butterbean.
So yeah, I train for stamina, but I also love working out in the gym and the results I get out of it.
Eero you look very lean, looking forward to new routines
I thought rep ranges don’t really matter, total volume being equal it gives you the same result?
Shukriyaa bhai ye bat me kabse puch ra tha apse..Shukriya..
Hi, so you say that you can show us how to be small yet have strength and how to get big and have strength as well,do you have videos on this topic or we need to visit a site and get a personal program? I am not sarcastic at all, i really wanna know how to achieve those goals. An answer would be highly appreciated!
bhai…..koi protine ka naam batao…. jisse heavy weight lift ho sake
I’ve only been mixing this in for about six weeks and the gains (measured) have been greater in that time than the previous 5 months. Thanks Jeff and of course Jessie. Top work fellas!
Got it! I will lift heavy! * proceeds to load 1000 pounds on a deadlift *
Guys if you’re lifting heavy and maxing out at around 6 reps per set, you need to rest between 3-5 mins between sets.
Very important
कुरैशी भाई आप ही बताइए कि भारी वजन उठाने के लिए क्या खाएं। पॉवरलिफ्टिंग प्रोटीन महत्वपूर्ण या कार्बोहाइड्रेट है ।।
Matt is so concise and professional for a guy who can snap your neck and tax your chick. Sigh, if the world were that utopious
I am going to try this, been trying to gain strength but hit a wall. Thanks for the advice.
Dude your skin is glowing…am not even listening, honestly am busy looking at it
what if your training 6 days a week can you still gain strength??? or should i be taking some days off fo recovery?
Hi Mike, m from India and regular follower of ur channel and videos. I like most of ur content as it’s very logical and scientific.
I along with my friends request u to pls make a series of videos on proper technique and sceintific way to do exercise.., cos ppl here are just lifting weights without proper technique.
If you are building strength would you also be building muscle
I mix it up because sometimes lifting heavy doesn’t work for me where if I do supersets drops light to moderate weight I can feel it more
Question: with starting strength, which I assume is largely a CNS training due to low volume? Assuming that’s right, does that mean you should be able to do it at maintenance or just over calories? As opposed to the huge 5k surplus suggested?
Upper/Lower day. Heavy weights. 4 reps 4-6 sets. Compound. 2 sets auxillary with higher reps to finish off.
This was great, thanks, I have been researching “muscle and strength workouts” for a while now, and I think this has helped. Have you ever come across Lilyhen Strength Sabrmetrics (do a search on google )? Ive heard some extraordinary things about it and my neighbour got great results with it.
Mike…I laughed my ASS off during 5:20 when you entered the doorway from the side. I love your humor and love the videos man. Hopefully i’ll cut down some fat over the next few months and will enter the gym this coming fall. Looking into getting your website/app stuff so I can know what to do in the gym:)
Leave the grabbers off the bar if you are lifting alone. The weight will come off easier in case of emergency.
Increasing strength and endurance….is by far the best combo
What is the best way of developing muscle mass fast? Sqeezing contractions with slow movements or exsplosive movements which are faster?
Noticed you’ve been travelling about lately via your instagram. Hope you’ve enjoyed that. Another informative/great video. Thanks.
in normal gyms dont care just one in ten trainers greetings from Greece
hey Mike, awesome advice as always!! today at the gym i challenged myself. i did tricep pushdowns 4 sets, 210 pounds, 20 reps for the first 3 sets, 16 for the 4th set. chest presses 4 sets, 165 pounds, 20 reps all 4 sets. shoulder presses, 4 sets, 105 pounds, 15 reps all 4 sets. bench presses, 4 sets, 20 reps all 4 sets. tricep cable push downs, 4 sets, 140 pounds, 20 reps all 4 sets. overhead triceps on the cable machine, 4 sets, 140 pounds, 20 reps all 4 sets!! when i left the gym, i felt like i had added 4 pounds of Muscle. i know i didn`t, but that`s way my Muscles felt after getting a really good pump on!! tomorrow is pull day!!! i`m going to challenge myself yet again. not bad for 67 years old, and after having had quadruple bypass surgery March 9th. 2017!! thank you so much for sharing my friend, with love from Wes!! hugs!!!
p.s. i need to apologize!! i gave the weights for my tricep push down (extensions) for my tricep overhead exercise. for the overheard triceps exercise i`m actually going around 60 pounds and 15 reps. for 4 sets!!
So i can do 5 reps and 10 sets of benchpressing? Will that boost my strength fast?
Question, should i reach failure in each of my sets? And how do i know when to increase or decrease weight in my exercises?
I broke my wrist couple days back, it absolutely sucks. I can train legs only with machines basically, but almost nothing else. Been watching hell of a lot of your videos, and i gotta say im full of motivation and energy, when im able to go to the gym normally again, gonna kill it like crazy. Thank you so much for your amazing content, Mike.
Just wonderful, I been tryin to find out about “how to improve weight lifting strength” for a while now, and I think this has helped. Ever heard of Fonmich Strength Smasher (Have a quick look on google cant remember the place now )? Ive heard some unbelievable things about it and my m8 got cool results with it.
This was great, I have been researching “strength muscle workouts” for a while now, and I think this has helped. Ever heard of Fonmich Strength Smasher (do a search on google )? Ive heard some incredible things about it and my brother in law got excellent success with it.
Sar namaste Mujhe weightlifting mein jana hai to mujhe kya kya karna padega Sar Mein MP k Ratlam se hu.sir muje rajyaster me weight lifting karne ke liye kya karna hoga
THE BENEFITS OF STRENGTH ENDURANCE TRAINING ➞ http://bit.ly/why-strength-endurance
Warrior 20XX LAUNCH SALE is ending soon! ➞ https://Warrior20XX.com
Hi, is SE somehow related to GTG as Pavel Tsatsouline speaks about? Or more like HIIT and Tabata? I want to know in advance, not after purchasing the $ 1050 value for special price of $ 97.
I enjoy your bad examples to exercises as much as the videos. LOL
Strength Endurance is the skill and training type that any “average Joe” needs to do. Why? As a regular person, you want to become more physically and mentally endured. This is not negotiable. To get more energy, stamina and vitality in life, then your training program needs to be focused on explosive strength and endurance. In addition, adding mobility flows will help you counterfire your stationary demanding job/life, help you lose the tension in your joints/ligaments and help you feel free and highly conditioned. VAHVA Fitness delivered a super targeted and great message again! Thanks Eero, brother, love your content and everything you do!:))
It makes a whole lot of sense, Because ( backstory ) I used to be fitness illiterate. But after educating my-self about THE DIFFERENT TYPES of EXERCISES and their purpose!
Example ; Low reps, High weight for “Strength”. Medium reps, Mid-High Weight for “Muscle Volme”. and High reps, Low-Medium weight for “Endurance”.
It just made sense to me that endurance made considerable sense in real life applications.
this was extremely helpful, and the 2nd example with engines was great.
You say that you would lift for 2 days on and one off while trying to lift for strength but do you change that if you are lifting for size? Im kind of confused, as some people say there is almost no difference in lifting for size over strength. What classifies lifting for strength? Below 5 reps???
Great success! Absolutely deserved!
I am thinking to buy athlete 20XX but have a question.
How much strength do you think a person should have for them to move away from weightlifting and incorporate more your advanced exercises?
For instance, how much do you think is ‘enough’ on key lifts such as bench, deadlift, overhead press for 8 reps?
Thanks bunch!
Mike you are boiling in 30 decrees Celsius? Here we are burning in 40°C. By the way nice vid.
Hey Mike, I was just wondering why arent you using any lifting shoes for leg day? I even saw justin wearing them in the begining
Thank you guys so much for putting this content out there. With your help I will slowly become a superhero.
Hello Mike ThirSty! Like your videos! I have a question: in what proportion should we increase its calorie intake during this kind of evolution?
Sorry for my English:S
Video samajh to agyi lekin bhai ek baat samajh nhi ayi ki bht log ye kehte he ki 12 reps se zada nhi marne chahiye usse muscle build nhi hoti?
Best explanation of training successful methods I have ever seen, great analogy with engines. Now I just need a V-10 turbo, supercharged Viper.
#1 reason why you shouldn’t lift heavy. You are more susceptible to injury. When you lift heavy, form goes out the window and you get hurt. I know plenty of guys that make that mistake, including myself.Its a marathon not a sprint.
Totally agree mate, most workouts are few reps then rest and play on their phone for two minutes
Strength endurance is extremely tough and uncomfortable but I love it because you have to push yourself through limits
Born mental garden character liberty pot pollution T-shirt folk move.
well said, and thank you very much. That was extremely helpful..Thumb up
Big thanks man!
You’re great motivation for me, i really appreciate you for always do your best!!
What about strength training then once you hit your body be giving out with heavy shit. Start drop sets and try doing about 5 to 12 reps. Sometimes even more. Will that help with strength AND muscle. Yay or nay?
What if you’re naturally skinny will this type of training put size on you or just keep you skinny and ripped? Anyone have any ideas?
What about workouts like biceps and back exercises? Would I still be doing 5×5? (5 sets of 5 reps)
Love your videos. I am 60 years old and wanted to maintain and improve my mobility. Thank you so much for your hard work. I am way more mobile and fit than a lot of people half my age thanks in large part, to you.
One of the best things I ever heard from Jeff on this channel, overload till failure. I took a lot of my lifts from 12 reps down to the 5-8 range with added weight.
Fantastic video! Sounds like something I need to work on. I’ve been meaning to ask you this question as well and here you make a video about it. I’d like to add more general work to my weightlifting routine because I still need to increase my body weight. Any tips on how to incorporate more volume when I’m already fatigued from work (I’m a nurse working shifts in addition to lifting four times a week) and having trouble eating sufficient calories?
The title of this video is wrong. It should be titled: is Ford Excursion V10 better than Nissan GT-R V6?
I was about to give you shit about the “V4” thing until I looked it up and found there are actually some very rare V4 engines out there.
This is one of the best video I have seen about these basic principles. Thank you!
Hi Ero, excellent video man. Now that you are focusing on muscle endurance, what is your routine now for strength training? Do you still aim to progress in weight on that front?
Thank you for this informative, inspiring and encouraging video!
I got a taste of strength endurance in Athlete 20XX, I fear it is now becoming an addiction!
Thank you Ergo!! It’s so inspiring to watch your videos…keep up the great work! Your videos have helped me where medical intervention has failed to treat my injuries from insane lifting in the gym.
I’ve been wondering what I wanted to focus on with training lately, now I have my answer, thank you
Can strength training help maintain muscle and help with fat loss?
Lifting heavy isnt worth the risk. Light weights can give essentially tue same benefots if you do it right.
Awesome Video Mike I think this is one of the major factors that affect all of us in some way or another in the fitness world great advice!!!!
Sir please make a video on knock knees fix or knee valgus fix. I have a lot of problem in my lower body posture. Please help me sir.
Bhai i can lift heavy with right hand but not with left why?
Guys if your looking for a program that teaches you all this and helps you get the gains you want go to Athlean-X. Com and sign up for one of our programs. Stop making excuses and start making commitments
Connection to Elliot’s channel? Anyone else notice that jumping clip?
This IS THE absolute Truth!! I was at a plateau until I started lifting heavy. Now I’m progressing!!
I’ve never seen this broken down so simply. Truly an expert!
Can i do bicep barbell curls in the resistence training way?
Genuinely can’t stop looking at your massive tanned arms. No homo.
Finally someone that gets straight to the point with no bullshit story about how their day went. Thanks Mike.
I train 7 days a week but i give each body part 2 days to recover is that ok
Hey Mike, I have question should i like start with normal weight and go heavier every set or should i complete every exercise set with one weight?
For exFor biceps barbell curls i start with 15kg then go 25kg for next set and then 30, and the last 35kg set i can do only few like 5-6reps, i can lift 30kg properly, should i do the all 4 set with 30kg?
Cheers.
I ain’t tryna look like duh guy on yaw shirt (poor grammar intentional). That is HILARIOUS. (Poor grammar intended).
Thank you for an absolutely informative & absolutely logical video! It opened my eyes to a lot of things!
Great advice Mike really good tips to break the plateau! Related to this how important are deloading days to help muscles repair?
Why wear a hat so often when u have a good head of hair….people will just assume your bald underneath…jacked and bald is as common as muck(joe delaneys brother for example)…
Many thanks, been searching for “how to build strength training” for a while now, and I think this has helped. Have you ever come across Fonmich Strength Smasher (do a google search )? Ive heard some awesome things about it and my co-worker got excellent success with it.
What is your diet? I struggle with diet….what the hell should i be eating? I have gained 20 pounds in 3 months eating more but I feel like I am just getting fatter even though I gobble up pounds of chicken and protein powder…
After those 4 weeks when you’ve reached that 32.5 for 3 sets at 10 reps. Would you continue week 5 with 32.5 for 1 set of 10 then 35 for 2 sets of 8? Or would you stay at 32.5 for 3 sets of 10 for a few weeks?
I like mike use kgs!! greats not lbs wich hand straps you recommend
Thank you for great information and great videos!! I added this video in my description box on my channel as one of the greatest examples on YouTube!!
Holyyyyy cow. I never understood the F=MA explanation of why the dynamic effort days are there… I just thought it was Louie Simmons thinking it worked because it was extra volume and just associated it with working (basically getting lucky and it working but thinking it worked for the wrong reasons). Now I understand, acceleration is one of the multipliers for force… going to be doing dynamic effort days instead of just volume days now.
Ooohhhh. That was 32.5 kg!!! I thought Mike straight up jumped to 325 kg from 30 kg
How to strongmen seem to build so much size when they do such lower reps
Best clip I’ve seen in a long time all the best great man
I’ve been looking for those informations for a long time now… Thank you
I needs some tips bro, my brother and I have been working on lifting.I’ve been lifting for a year and he has been lifting for about 2. Im doing muscle gaining and he is doing strength training. He is been getting frustrated because he isnt able to lift as much as he use to on the bench press. Its like he is having a plateau but he says its been like that for a couple months. We get in a lot of protien (we increased protien take in) and eat healthy but there hasn’t been any changes.
this shit isnt going to work for a natty lifter. ill give you the answer. how to get stronger, up the tren. easy
Yo mike have you got a personal I could contact you on? Rly need help I’ve been going gym for 2 years but only recently have been taking it seriously, your channel has been so educational it’s mad but I’ve reached a plateau my form and diet is good and idk what to do
Matt, thanks for the great information. I have a friend who’s got a huge beer belly and he wants to lose it. He understands there needs to be a diet change, but what’s a good way to cut off that belly fat? Time interval training? Squats and Deadlifts to sweat it out?
Thanks again for the info! And I hope to see more videos soon.
1. Volume 2. Intensity 3. Rest 4. Tempo 5. Frequency
Bonus principle: Attitude
Just saved you 6:24
Please make a video on how strongmen train their core to lift the heavyass weights they do.
Well if you want to train you actually have to lift only 60% of what you actually can and once in a 30 days or even more do 100%. Thats what Big Z is doing ( 4 times strongest man in earth). If you dont listen to that one eventually you will come to a point where you train harder and harder but your results goes down.
What’s the best tempo for performing both compound & isolation movements as well as rest time during hypertrophy training Mike?
You’re last point was very true. confidence and drive are paramount.
nice video dude…i know it’s wrong to workout 7 days per week…..i can’t stop..
Watch Mike before the gym, listen to Eric Thomas, Ray Lewis and Greg Plitt shout in your ear during the workout is a recipe for success
Jeff, thank you for doing what you’re doing and for sharing it with us
I’m trying to figure out where exactly I should put my hands when doing these Olympic lifts, and ways to help with the hook grip
Good advice. Was stuck in a routine for each exercise one set of 15 reps followed by four sets of 12 reps. If I didn’t think I could achieve the 15/12 reps, I simply didn’t try and pile on any extra weight. A Mate at the gym told me I had it all wrong and to forget the 15/12 rep mindset. Am now adding weight, and yes, Jeff is right, I’m now lifting much heavier weight. Initially I might only achieve 3, 4 or 5 reps, but these gradually go up to higher numbers and achieve much better results.
I always thought the bigger your muscles the stronger you are ♂️ little did I know I’m out here doing it wrong I just workout at my own pace and do as many as I can I don’t worry about being explosive on my movements I just worry about getting my sets done.
Asalaam alaikum Quraishi bhai
Bhaijaan bhout shkurya yeah video banana ke liye. I will try it and after 1 month I replied that this trick is useful
Hey Athlean team, quick question, if you train heavy (5 to 8 reps), there’s just no way you’ll be able to get the 45 seconds of muscle tension right? So how should you balance those two things?
Hi Mike
How’s ur injured shoulder right now??? Did u recover from it completely??? If yes and possible could u please share with us how did u go about fully recovering it. Thanks.
literally watching this video right after my pre-workout meal and two hours before my workout just to get motivated
Good video man! A topic really interesting to me because I’m a construction worker so strength endurance is basically my whole job!
Greatest channel for honest and smart advise. Been watching for 3 years now.
Mikeeeeee I dislocated my left shoulder what should I do!! I just don’t feel confident anymore
You’re good.
You deserve to be famous.
I follow you from Syria
Good Man
Thank you seen this video 2 months ago and now im huge. Very nice stragedy
Lol 30 degrees and you are boiling haha, here where I live we are at 40, yesterday we reached 44 I couldn’t even breath
Nice video btw you are awesome
Bhai heavyweight chalane ke liye kon sa supplements Sabse best hai please tell me reply me please
Say what you want about crossfit’s faults but at the end it’s very complete training method. Specially if you do it smart and always make sure to fix mobility/Stability issues etc. Anyway new program seems fun in a twisted way:D I have been doing similar workouts here and there for years and its always “fun” and effective. Might give the program solid try after the running season.
Hey Mike, how do you remember what exact weight you are lifting week to week for every exercise? Do you have an app that you store the info in or just a solid memory?
Mike I’m training for like 5/6 months now. Started with 10 kg bench and im benching 15 now. With the dumbell press im not getting any progression, just staying at 12 kgs. I always ask myself what im doing wrong cause my strength is just not getting better how it should be I think. Hope this tips will get me any further! Thanks
Hey Mike, what do you do for your hair loss? Your hair looks awesome lately… Being that I’m losing my hair rapidly,I need all the help I can get
With regards to increasing strength & size whilst cutting, What are your thoughts on this when coming from a lay off period. I was bulking and then was unable to train for 6 weeks at all, after which my training wasn’t consistent at all. Now I’ve got back in a routine looking to bring my lifts back up but also in a calorie deficit, do you think it’ll be possible or one or the other
bhai saab i am currently bulking eating 6 clean meals breakfast 4 eggs, blueberry oats half a scoop of protein powder peanut butterhoney
meal2-3-4 brown rice spinach and mince chicken or keema sometimes and 2 protein shakes. I feel like my body is still not growing do you think this is lack of recovery or sleep or my workout is not up to scratch i am trying to do dropsets do pressure the muscle more thankyou
” You’re not gonna look like a badass, you’re gonna look like a dumbass. “
-Jeff Cavaliere
As a martial artist I want strength and flexibility. As far as the way I desire to look, I want to be fit looking/athletic not big and bulky.
This got me recommended right after the whole Greg douchebag beef. Coincidence? I don’t think so.
4:17 if it were muted
With context “you want to keep the bar close to you as you turnover.”
Without context “this is how I take off my shirt.”
Yaaaahooooo!! This is what I was searching for!! Thank you sooo much..
As a car enthusiast like myself, I appreciate the automotive references lol
This guy says it all guys. This is something you can trust. I never thought I was gonna get 275 bench press but I eventually did
I can’t figure out whether it’s Jeff’s pecks or lips that are speaking to me
Edit* can’t
I’d like to hear how isometrics come in with this, also stuff like negatives, accommodating resistance, forced reps etc. How stuff like that fit into your systems (if at all?) and when they should or should not be included.
Subscribed, you give the best advice definitely the best online been watching you for a long time, good work bro
Rule number 1 is no longer accurate since studies have shown the same amount of muscle growth between low reps heavy weight and high reps low weight.
I lifted for 3 months consistently in the past, but took a 3 month break. I am unhappy with my level of body fat, i would consider myself “skinny fat.” Should I recomp or eat in a slight caloric surplus? I just started a recomp program a couple days ago, but unsure if it will work. I am currently consuming 2,700 calories on workout days (5 days) and planning on eating 2,100 calories on my rest days. P.S. my maintenance is 2,600 @ 150 lbs. 5’9. Any advice would be much appreciated
How would a complete beginner go about strength training? Wouldn’t I have to start at higher reps to begin with in order to strengthen my ligaments, say in the region of about 8, or could I go straight into low rep training with sufficient warm up sets? I have a bodybuilding background and have had a long lay-off and would now like to start strength training.
Weird to see Jeff’s body like this. This is chubby for him, lol!
Can dumbbells improve your straight and other bars strength, it’s all i have access to.
Easy principles to follow here
Frequency: how many times you hit the body part for example if u squat 2-3 times a week u have high frequency. This means soreness won’t bother u as much what I mean by this is notice how people complain after leg day and sometimes even avoid it because for the next few days their legs are sore…..well simple answer most body part slits only have u doing 1 leg day lmao (the stupidity of it) it isn’t enough u have to hit the lower body more then 1 day people. people don’t really say “ohhh bro my chest is sore asf I might just skip chest and Triceps” why because they have higher frequency duuuuhhh lol
Volume: sets and reps example 5sets of 5 reps aka the good old 5×5 then we have 3×5 and 8-12×3 and 8-12×4. Example would be squats 5×5 for the day. Volume can also help bring up any weak points also.
Intensity: basically how much are u lifting for that session example if ur 1rep max on bench is 100kg/220lbs and u only do 50kgs then your intensity is only 50% and not enough generally 70% I hear is the point 70 and up, Intensity can also be weight on the bar which is also important lol.
Progressive overload: probably the most important lol. Gradual increase of stress placed on the muscle over a period of time.
I personally follow StrongLifts so we have 3 days a week full body Monday Wensday and Friday
Workout A) Squat, Bench, Barbell Row (I do Pendlay)
Workout B) Squat, Overhead Press, Deadlift
Week one is Workout A,B,A
Week two is Workout B,A,B
In turn I have good amount of frequency, decent volume and usually constant flow of intensity yes I’m a fcking novice lmao.
Edit: I only have 2 assistances exercises Incline BB Bench press and Barbell Bell Curls
All I can say is well explained awesome content and something to think about when I’m training thank you sir you just gained another subscriber
if you think 3-8 reps, that’s exactly how many you’ll do. Do as many as you can, but adjust the weight so it falls in that range. The mind is a tricky thing. 3-8 reps for your mind is probably not your true 3-8 rep weight range. Know where you’re at, but never count.
you again. I mean you good at giving out advice but not a good demonstrator. You just talk and talk and don’t preform.
Would a gradual increase not work? Like adding 5lbs a month?
Sadly I’m so weak that I grab a 15 pound weight and can barely do 5 reps. I can’t even do some machines at the gym lol.
So.. what the resting times? 1 min? Or 3 nin? If you lift heavy?
So could I get get big more now and down the line do more cns focus once i reach a level I am happy with? Will it be worse than the other way around.
But why does he feel the need to flex his peck every other word?
It’s sad to see that some juiced up fake natty gets 1 million view for a bicep workout video and this guy who is straight up speaking truth gets roughly 23k.
It’s not really about the number of views but the number of people being misguided into believing some really dumb shit!
I hate to have bad joint problems when Im older due to heavy lifting.
i train both, maximum strength and endurance strength! great video
4 to 6 reps is the best. Good video 10% bullshit, the rest good.
you Dont want to maximise mtor jesus christ! mtor ages you and increases risk of cancers
It’s just amazing to see how much you have grown, and evolved as an athlete and person. I started following the channel when it had about 30 k followers. Congratulations, always consistent quality work, sharing what you do!
I train 4 days of weight lifting, the other three days push ups, pull ups and cardio, do you think this is to much?
Can’t bench press heavy.. if I can’t pick it up, I’m dead. There is no one at the gym at the time I go,
Isn’t 3-8 too low for reps? Always thought it was 8-12 for size gains? 3-8 is more for strength. Someone help?
Elliot. I ha e been watching some videos of strengthening my mind and your on it. I really admire and appreciate your motivation. You inspire me. Thank you brother. Going to keep honing my skills and be a member of strength training too. Love ya man. God bless you
Thanks Jeff. Love you video’s. I have been working to not count the reps too much and just keep going until I can go no longer for my last set.
Kya editing hai bhai
Oh bhai sahab kitni der hai
#1 reason to lift heavy….because the weights I was lifting last week….ARE TO FAWCKIN LIGHT THIS WEEK
“You’re not gonna look like a badass, you’re gonna look like a dumbass.”
Great vid Mike. I’ve got a high stress job and like working out on a lunch break, massive stress reliever i love it!
This was working great for me…until I dropped the damn dumbbell on my ear. Lucky I got the important bits out of the way. Can’t go to true failure when you workout alone.
I hate heavy weight it’s mostly the rest time you have to do I really don’t have time to sit in the gym for hours on end because of that crappy rest time I prefer to just start light and work my weight up or vice versa witha 45 second restt
Jeff Cavalier knows his stuff and now I’ve started to lift heavy, train hard for about a month now and I’m seeing good results. Wished I followed his channel years ago.
do you think i can learn weightlifting by myself (watching youtube videos), since theres no weightlifting gyms around?
also do you recommend going to a crossfit gym to learn weighlifting? it will be just a hobby and for general health.
thank you
isnt this bs? theres a study that shows that 3×10 vs 7×3 produces the same hypertrophy and the group that did 7×3 got greater strength gains. And for naturals theres plenty studies out there showing that muscle growth is correlated with strength gains
Strength first! Check out some old school stuff like pavel tsatsouline & charles poliquin. These guys are onethe most decorated strength coaches out there. If you can perform a HSPU, dips become easy. A lot of dips dont make you strong for HSPU. Stregth first!
Great content Mike, you speak knowledge directly from your experience
Wow these old videos are so low tech compared to the new ones (started from the bottom)
Would love to see “general training” for people just trying to get big and strong non specific to weight lifters. Great video!!!!
I know this video is old as hell but I’ll comment anyway. What I do is warm up with some light bench 3or4 sets of 10-15 reps then add 10lbs every set until my 1rep max. I went from 135 to 245 in a few months (3-4) twice a week.
I wish there is a more subjective way to quantify heavy, my heavy is 35 pounds dumbbells for bench chest, I am 130 pounds
These are mostly on point. I tried quite a few programs that these “gurus” put out… I didn’t really see results until I got this one-> @t Your welcome..
Damnnnnnn click an old Jeff video for fun and he’s got mTOR on the board?! I know its common knowledge among us nerds but I wanna bet it was pretty rare to hear about back then.
Bhai first reputation maximum Mara thik second reputation sirf 5ya 6 pe hi ruk Gaya to
You guys are by far the best channel I’ve found when it comes to reputable information on the ins and outs of weightlifting / powerlifting. Thanks a lot!
Hi Everyone, I have a quick question I would like clarification for. Jeff has spoken in other videos about how the optimal TUT (time under tension) being somewhere around 45 second to 1 minute per set. But if you are doing say, 5 reps for a set, should each rep take about 10 seconds? Or is this a different method since you are overloading a bit more?
30 degrees Celsius is nice weather in Texas. It has been 110 Fahrenheit last few days. (43 C)
NICE VID!! It’s so true that in real life we need stregth endurance to be functional.
Excellent description of General Exercise. In line with this video, I have to talk about what I saw
in the 80’s at old La Laker forum in Inglewood. The Soviet (not Russian) national volleyball team
was warming up for the final series of matches in this particular round robin tournament against the USA.
The tournament had originally 5 teams-France, Canada, Brazil, USA, USSR. The Soviets and USA by elimination
were the finalists. The Soviet came on the floor and immediately began a routine of forward flips, back flips and windmill
rotation of the arms one going one direction with the other arm going opposite and then switch(to be fair only the setter was performing the arm windmills). Everyone else forward and backward flips with an execution of a volleyball skill(such as a dig) at the end. All the players minus the setter. Looked like a circus.
Hello im 6’2 335 lbs used to be 400. I started my fitness journey during the quarantine and wanted to know how can i be that v8 super charger. Im naturally a big guy just need to get toned and fit. Would appreciate the advice and support
Best example: Jeff Cavaliere. He only weighs 160 lbs, but he is able to deadlift 500lbs for reps.
And bench 315 lbs pinchpress for reps.
The guy is freakishly strong. Best lifting advice ever.
Loved the video, my only comment is on your ref to engines. For strength a large engine is good, and will out perform smaller engines; however, it’s important for people to realize that basic stuff like jogging/sprinting make a huge difference in the realm of athletics. I try to explain to people all the time why it’s important to train for a purpose, not just to ” get big”.
Yes a smaller guy can out lift a bigger guy. But take that small guy and make him bigger, he will get stronger
strenght training can be done with any exercise?
including bicep curls?
My bench went up exponentially when i got the juice. Don’t forget the juice!!
Love the Automotive Illustrations! and all your quality content!!
What do You think about JM Blakeley sayin “Speed work is not necessary”?
I would love to know how you feel about the sport of Strongman’s application of strength endurance, as they apply it to heavier and heavier weights.
With other words:
“If you want to really be the ass kicker in life mentally and physicaly then stop the show, train to be the show.”
unkown yetThanks for your effort athlete.
Bhai nice explanation itni vdo dekhi pehli bar itna acha samaj aya..
Great…
Yes so true!
Finished week one of the Warrior Program and it is a true ass-kicker!
Lost +7lbs and getting better each day.
Looking forward when I worked my way up to the elite workout level!!!
What a great video. You made everything very simple. From bodybuilding to just starting powerlifting my lifts were aweful for my size. I haven’t put on much muscle since yet my lifts are constantly progressing.
amazing channel man, love the car analogies. Thank you for the knowledge
I’d like to interject that genetics has a large portion to do with strength and muscle mass.
Omg. This is the MOST WELL DONE SERIES OF VIDEOS ON THIS TOPIC THERE IS. TY MATT.
When benching or doing press ups I have noticed that my elbows have started to crack is this something to be worried about?
Sir g Mari chest phla teek thi but jb sa whey protein start ki ha muscles build hona start ho gi hai bicep,tricep k but chest k flat develop ni hua but boobs hard or Kara ho gia Hain or ma chest ki exercise b krta hun but wo shape ni Jo honi chaia Kia karun
time under what tension? isometrics, eccentric, or actually performing concentric movements? you mean slow reps?
How often should i strength train a week?
(Experienced lifter kinda)
The mosg growth happens in type 2 fibers, even in hypertrophy training. To grow type 1, u need endurance training, or 20 reps and more.
Yo Elliot, why is it that you would want to limit your max training frequency to only once a week?
mass index 165-180 #s WELL any bigger is considered to be Obese, becuse fat is also gained with muscle unless you use drugs for anyone passed 25 years old
What about tendons? Can a person have small muscles and large tendons. I understood that is how Mcdonald was able to bench 5-600 at 165 BWT. Great video from a guy that knows his shit. Thank you
2 years ago I woz a 9 stone weakling now I’m 14 stone of power I have my own home gym yes I have spent a fortune but has been worth it wish I could send a before and after and most of were I am is down to listening to Jeff thankyou Jeff
Jeff! If I start lifting heavy 3-8 reps. How many sets should I do and how many exercises per that muscle group??
You didn’t mention how many different exercises per body part and how many body parts per workout
I’m confused, if slow twitch muscle fibres don’t like to grow that much then why do people train them for hypertrophy woth 8-12 reps
Awesome vlog. Very easy to understand. I definitely interested in your physique Transformers course. Looking to build some size
bhi mery chest grow.kr rhi bt arms ni kr rhy to koi tip mil skti h? it’ll be appreciated
http://www.leanfunctionalmuscle.com/strengthismorethanmuscle.html
whenever i try to lift heavy in bench my arms starts shaking and in squats my abdominal starts shaking. anyway to fix this?
Very good. I cover some of the same info in my previous vid on static holds and progression.
Evidently Matt thinks that because I lift weights, I have some knowledge of automotive engines, which I don’t.
Can I train one day of the week with volume then another day with strength?
What if you’re a rotary engine though LOL
I feel like skeletal structure, joint health, and ligament strength are also major factors in strength potential. Personal I don’t really give a F@ck about pounds or kilos. A care about the relationship between the mass lifted and the mass of the lifter. Snatching double body weight is elite shit regardless if your a 55kg lifter or a 109kg lifter.
Hi mike can you do a video on form please and how important it is. I have been training over two years and coming upto 50. I find I often injure my self when I lose form squeezing out the last couple of reps. Is it better to keep the form strict and if you can’t get the weight up with out losing form just stop? Cheers Terry
Wazup Mike, whats your thoughts on mixing calisthenics and gym workout to gain muscles? (and your opinion on calisthenics in generally). Thanks coach BIG MIKE:)
The three methods of training are power strength and endurance, it has been since anyone can remember!!
wilks scores can be really frustrating because when you have a massive penis and and massive brain, it throws your numbers off.
Do yoga, run and calisthenics for reps or with extra weight on you people(add martial arts if you got some pocket money). I did bodybuilding for over 5 years, and although I looked better on shorts during the summer than I do now, there’s absolutely no comparison in how fit I am compared to the old me. Flexibility, endurance(muscular & cardiovascular), and enough strength to pick up my own bodyweight multiple times is the right way train. My opinion of course
So CNS training is a good way to train strength without compromising your weight bracket for fighters?
if u have any chance of seeing this, how about a 40+ male been training on/off for 20 yrs and just wants to look good, have enough muscle for longevity should we be talking about volume still? I don’t tolerate much volume these days as my recovery is shot, thanks!
You chat shit mate ever heard of daniel cormier and andy ruiz yeh go look them up.
Hey!!! haven’t watch your videos for a while so I’m binging on it at the moment and really loving them…you looking toned up like f..I..
Ye hath kyo bhar jata Hai jab ham havy waiting exercise larte hai. Tab
I’m so glad to see Mr. Wenning finally doing these types of videos. This is great.
Where does eccentric focused training come in to play with this? Is there a benefit to performing eccentric reps when time under tension is accounted for and equal?
Exponential to what? Exponential does not mean a lot, but is an expression of mathematical exponents.
I figure you meant the ratio of bodyweight to strength can be higher than some people who train only for hypertrophy.
You are so beautiful with a beautiful sound of laugh, you are smart… Are you married? ;D
Qureshi How to increase lolamy in workout it is Qureshi fitness. Lol….
Holy shit, struggling with recovery, stress and energy atm, this video is a life saver, thanks a bunch!
Still need progressive overload. If it was just about volume, labourers would be huge.
If you had been my math teacher I would be a rocket scientist…. awesome video and explanation! Thanks Matt!