[0:01] ticket.
[0:02] Oh, we're Gucci.
[0:04] Gucci baby.
[0:05] Yo,
[0:07] it's Friday night. And uh let's be
[0:10] honest, I don't have anything to do
[0:12] because uh see any friends around. Scott
[0:16] the video guy's here monitoring
[0:17] [clears throat] the live. He's not a
[0:19] friend. He's a paid employee. And uh you
[0:22] guys clearly have nothing better to do
[0:25] than join me for a Friday night live.
[0:27] Oh, maybe about two hours of Q&A and uh
[0:31] just a general all-around terrible
[0:34] jokes. And it looks like the terrible
[0:36] jokes were started by the hiking Viking
[0:39] who says, "This is not a question, by
[0:41] the way. I just thought this was
[0:42] hilarious." Scott the video guy of
[0:45] course noticed at first. Hiking Viking
[0:48] says, "We have one hour before my wife
[0:50] gets home."
[0:52] This led to a series of jokes between
[0:54] Scott and I into which I proposed a
[0:55] potential YouTube video where maybe I
[0:57] read a snippet of
[1:00] 50 Oh, Scott, we're good.
[1:05] We Gucci?
[1:06] Yep.
[1:07] Maybe I can read a snippet of uh 50
[1:10] Shades of Gray
[1:13] um on the channel. Wouldn't it be fun?
[1:15] I've never read the book. Um you know, I
[1:17] prefer my SNM the other way around. If
[1:19] you can figure that one out. Any case,
[1:20] before we get cancelled again again,
[1:23] let's get to the questions. So, never
[1:26] lose your nerd who's hopefully found
[1:30] says, "Uh, found your channel a few
[1:32] weeks ago and I've been binging your
[1:34] videos ever since. Such great
[1:35] informative content. You are now my
[1:38] favorite fitness channel." Well, never
[1:39] lose your nerd. Thank you so much.
[1:40] That's very kind. Hopefully, we can wear
[1:42] on you over the past uh next several
[1:45] weeks and months and eventually become
[1:47] your least favorite fitness channel. But
[1:49] uh that's our goal with most of our
[1:52] members. All right, to the question.
[1:57] Never lose your nerd asked.
[2:00] What do you think of my workout split?
[2:03] Day one, chest and back. Day two,
[2:05] biceps, triceps. Day three, shoulders,
[2:07] legs. Rest and repeat. Four workouts
[2:10] each muscle group. Three sets of eight
[2:11] to 10 reps.
[2:13] So the four exercises, I assume
[2:15] exercises for each muscle group sounds
[2:17] fine. I would advise you to condense it
[2:19] to two or three, sometimes even one to
[2:22] two exercises. Uh, three sets of 8, 10
[2:25] reps is fine, though. I would I would uh
[2:27] prefer an adaptive autoregulated model
[2:30] where like, you know, when you start a
[2:31] plan, you start with like two sets of
[2:33] everything. And if you know, if that
[2:35] works, great, amazing. If you're getting
[2:36] great pumps, great soreness, great
[2:37] recovery, awesome. If your pumps and
[2:39] soreness uh start to get a little bit
[2:41] not so great and your recovery is just
[2:42] like over the top, you could train
[2:44] tomorrow even though you're not planning
[2:45] to train a day later, then I would say
[2:47] go up to three sets and then potentially
[2:49] four and then five and then half the
[2:50] delo. As far as the split itself,
[2:57] generally speaking, uh it looks good. So
[3:00] you're in the clear. Uh though, however,
[3:02] because you asked the question, I try to
[3:05] answer it pretty well. And I will say
[3:06] that chest and back together, uh, that's
[3:10] a lot of effort. And one of those
[3:12] workouts is inevitably going to suffer.
[3:14] Not suffer in some kind of catastrophic
[3:15] way, but I suppose could be done in a
[3:19] more stimulative way if it is placed uh
[3:22] away from another difficult workout.
[3:24] [sighs]
[3:25] Biceps, triceps together is ballerous as
[3:27] shit. But the thing is is neither one of
[3:29] those muscles are very hard to train.
[3:31] So, what you're going to end up having
[3:32] is on day one, chest and back, you're
[3:34] going to be pushing in a lot of effort
[3:36] for not as much return. For day two,
[3:39] biceps and triceps, you're going to be
[3:40] pushing not so much effort or great
[3:43] return, but you could be doing more. So,
[3:46] I would prefer something more like
[3:48] chest triceps back biceps shoulders
[3:51] legs.
[3:53] um or [clears throat]
[3:54] chest um
[3:57] biceps back triceps shoulders legs
[4:00] something like that. I think balances
[4:02] the stimuli a little bit better, just a
[4:05] bit. So, shoulders, legs is cool. Uh in
[4:09] a in a very unconventional take, I would
[4:11] recommend you do shoulders first. After
[4:13] a hard leg workout, you you ain't doing
[4:15] shit except laying on the ground covered
[4:18] in your own sweat, hopefully feal
[4:19] matter, and getting kicked out of the
[4:21] gym for shitting yourself again.
[4:23] [laughter] I've been through a lot of
[4:24] gyms like that. So, yeah, that's my
[4:26] feedback. Hopefully, it um hits you in
[4:29] the right spot.
[4:31] And all right, next up is Sean F
[4:36] asks, "Best active recovery methods by
[4:38] body part." Good news, Sean. It's all
[4:41] the same for all all of the muscle
[4:42] groups. Generally, active recovery, you
[4:45] want two things to be present. One is a
[4:50] very low volume and load and relative
[4:53] effort. So, it's got to be easy.
[4:56] Generally speaking, active recovery
[4:59] probably falls in the below 50% of what
[5:03] is considered overloading on volume,
[5:06] what is considered overloading on
[5:08] repetitions. And um if those two things
[5:12] are hit then uh as long as you know like
[5:16] the load is also the load is negotiable
[5:18] but generally for true active recovery
[5:20] even the load is 50% volume reps load
[5:22] cut by half from your typical training
[5:25] for that muscle group which means it's
[5:27] very easy and two what I would highly
[5:29] recommend is a slower eentric with a
[5:32] pause on many of the lifts whichever
[5:34] lifts it's possible to do such that you
[5:37] get Um, I've tended to notice this
[5:40] corroborated by literature to some
[5:41] extent. Slow eentrics with pauses do a
[5:44] good bit of stretching to the muscle and
[5:46] um seem to maybe do some justice to I
[5:50] don't think moving scar tissue around in
[5:51] a technical sense, but pulling some
[5:52] things apart, getting yourself
[5:54] essentially, for lack of a better term,
[5:55] limber. Kind of like in rehab they go
[5:57] through full ranges of motion just to
[5:58] make sure you're you're moving around
[6:00] and getting everything sort of warmed up
[6:02] and and working properly. And that tends
[6:04] to do really good things for the joints
[6:06] and for the muscles. So, that would be
[6:07] my recommendation. And I would also say
[6:09] that um the best thing you can do for
[6:11] active recovery is a few sessions like
[6:14] that, but also interspersed with lots of
[6:16] rest. What I would hate for you to do is
[6:17] to do a hard, crazy hard Monday,
[6:20] Tuesday, Wednesday workout uh series.
[6:22] Thursday, do active recovery, which
[6:24] could be nice, and then Friday, go right
[6:26] back into hard training. A much better
[6:27] way to do it would be Monday, Wednesday,
[6:29] Friday, crush it. If this the peak of
[6:30] your messa cycle and you need a little
[6:32] bit of rest, so you do some active
[6:34] recovery and what you end up doing is uh
[6:38] getting into Wednesday off, Thursday
[6:42] active recovery,
[6:44] uh Friday
[6:46] off, Saturday active recovery, Sunday
[6:50] off, then start your new push into
[6:54] harder training after that. Um, and I'm
[6:56] [clears throat] here assuming by active
[6:57] recovery you mean rest.
[7:00] Active recovery has another connotation
[7:02] in sport training and that's like
[7:04] between your sets of whatever sort of
[7:07] sprints for example you're doing. You
[7:09] could walk or jog or do some kind of pio
[7:11] to get the um recovery to occur. So you
[7:14] could have another great sprint session
[7:15] afterwards because if you sprint hard
[7:17] for example if you just sit it actually
[7:19] starts to accumulate lots of metabolites
[7:21] get your tissues less pliable and then
[7:22] your next sprint session would work
[7:24] poorly. The thing is that works great
[7:26] for sport training because you don't
[7:27] want that sort of metabolic accumulation
[7:29] and the beginning of those pathways
[7:31] ascendant. In hypertrophy and strength
[7:33] training, you do actually want that to
[7:35] happen uh in most cases. So don't do
[7:37] formal active recovery in the gym. Save
[7:40] it for the athletic endeavors.
[7:42] All right,
[7:44] on to as they question.
[7:47] Woo! We just skipped like a thousand. I
[7:49] love it. I love the UI. I'm going to
[7:51] stop bitching about YouTube because it's
[7:53] amazing.
[7:54] All right. Last time I bitched about
[7:57] Bill Gates, that did not go well. AM
[8:00] Hoops asks, "I keep fidgeting with my
[8:04] technique, trying to get it quote
[8:06] unquote perfect, especially on leg
[8:07] press, hackspot, etc. What should I do?"
[8:10] I think you should keep fidgeting and
[8:12] try to get it perfect, but it never will
[8:14] be. And I want that half a percent of
[8:16] bad technique to eat away at you. You
[8:18] eat your meals, you think about how
[8:19] terrible you are, technique, how
[8:20] unperfect you are. you go to sleep, you
[8:22] wake up to pee at night.
[8:24] JK. Um,
[8:27] there's nothing wrong with trying to get
[8:28] it perfect, but I would look at it as
[8:30] kind of a very open-ended positive
[8:32] attitude situation rather than a a
[8:35] closed loop negative attitude situation.
[8:38] So, like the opposite of what a highle
[8:40] gymnast would look at something like.
[8:42] So, once you get your technique really
[8:44] really good, like you're fucking in the
[8:47] clear and and you're doing great shit.
[8:50] And if you notice a convincing
[8:53] repeatable element that you assess that
[8:55] you are doing wrong, try to correct it.
[8:58] And if the effort of correcting it is
[9:01] relatively small and the hypothetical
[9:03] payout is relatively large, correct it
[9:05] and move on. And then your technique is
[9:06] even better. On the other hand, if you
[9:08] have to ask yourself the question of,
[9:11] okay, is this technique correction even
[9:12] a thing that I need to be doing better?
[9:15] I'm worried about it, but I'm not sure.
[9:16] Just don't fucking do it. And if you
[9:18] really, really, really need to know,
[9:20] just join Team Full Full ROM on
[9:21] Facebook, get in our forum, post the
[9:23] videos of your training that you want
[9:25] technique corrected, and we'll beat it
[9:26] all to death. So, it's black and blue
[9:28] and police are taking photos of it. And
[9:30] go a damn, what happened here with this
[9:32] technique correction? It's brutal. We
[9:34] need to find these people stat. Charlie
[9:36] gets arrested, you know, the rest. In
[9:38] any case, yeah, I just wouldn't worry
[9:39] about it much. Just do a great job. And
[9:41] if you think you can improve on
[9:42] something and there's like a clear way
[9:43] to improve, do it. If you're worried,
[9:45] you're like, I don't know if I should be
[9:46] worried about this. The answer is
[9:47] probably not.
[9:51] Scott the video guy just came and like
[9:52] hit a button on the camera. I'm to
[9:54] assume I've been speaking into the void
[9:56] for this entire time.
[9:57] That's what I want you to think.
[9:59] [laughter]
[10:00] I've been uh led to believe I've been on
[10:02] YouTube live this whole time and I've
[10:03] never actually done a YouTube
[10:04] [clears throat] live.
[10:06] All right. Next up is
[10:10] 24 Swiffer who asks, "Hey, Mike. long or
[10:14] lateral head for bench press. Thanks.
[10:19] Um, I assume the question is about
[10:22] triceps.
[10:23] I'll say two things. One, the long head
[10:26] is generally not what is going to be uh
[10:29] highly targeted during the bench press.
[10:31] That tends to be more targeted as
[10:32] overhead movements. Another thing I
[10:34] would say is
[10:36] I don't think I've ever once seen anyone
[10:38] implement a resistance training program
[10:41] that preferentially targets some heads
[10:43] versus others of muscles and seen a
[10:45] visual notable change that they could go
[10:47] back and say this was worth it. Inner
[10:49] quad, outer quad, inner tricep, this and
[10:52] that, different heads of the bicep.
[10:54] Other than obvious divisions that have
[10:56] biomechanically easy separations, such
[10:59] as lower pec, upper pec, like press like
[11:01] this versus press like that, I just
[11:03] straight up wouldn't even bother with
[11:04] the shit. Just do a variety of exercises
[11:07] from multiple angles that have high
[11:10] stimulus to fatigue ratios. Keep the
[11:12] variation decent, but keep the
[11:13] progressive overload and specificity
[11:15] good for a few months, change a few
[11:16] months, change, and you're you're
[11:18] fucking totally golden. Um, and I mean
[11:20] that I wouldn't give you this uh
[11:22] question. I wouldn't give you this
[11:23] answer if I didn't think it was net net
[11:25] positive. I'm not trying to be like,
[11:26] "Fuck that shit, man. Fucking nerd
[11:28] science. You just fucking get in there
[11:30] and lift." Nah, but like some of that
[11:32] shit is valid. So, I wouldn't overthink
[11:34] it too much.
[11:37] All right. Edward Smith says, "Hello,
[11:39] Dr. Mike." Hello, Edward. Mr. Smith,
[11:42] Agent Smith, maybe even question about
[11:45] reps. 42 years old. Oh, that's too old.
[11:48] Next question. We don't know. [laughter]
[11:51] Uh, even though I IB worked out over the
[11:55] years, I just started again. Do you have
[11:57] a suggestion on rep range for beginner
[11:59] gains? Absolutely. The five to 10
[12:00] repetition range with weights that are
[12:02] not super challenging quite yet so that
[12:04] you can master your technique again.
[12:06] Focus on technique sets of 5 to 10 for
[12:08] almost everything. And then as your
[12:10] technique really begins to stabilize and
[12:12] you're like, damn, I'm I'm fucking
[12:13] rocking this shit. Then you do uh harder
[12:17] weights and harder weights and harder
[12:18] weights until a few months later like
[12:20] the weights are really tough and you're
[12:21] grinding close to failure. Once that
[12:23] happens, you're going to knock these
[12:24] beginner gains the fuck out of the
[12:26] water. Your technique is going to be
[12:27] really solid. And then after that, you
[12:29] can branch out into the 5 to 10 and
[12:31] maybe 10 to 20 range. And a couple
[12:33] jezees, maybe even years later, you can
[12:35] branch out to the 20 to 30 range if
[12:37] there's a good stimulus to fatigue ratio
[12:38] for you there. What you looking at? What
[12:40] you looking at, Scott? The video guy.
[12:42] Just making sure the ship sails,
[12:43] motherfucker. You got you got some some
[12:45] to say. We can fight it out on this
[12:46] live, bro. Nobody playing with you.
[12:49] Beefing.
[12:49] Beefing.
[12:51] Oh, that'd be a great video thumbnail.
[12:54] Scott the video guy versus Dr. Mike
[12:56] beef. Then Greg Dette could cover it.
[12:59] Like, what's going on with our channel?
[13:00] Who's Scott the video guy?
[13:02] They can't keep it together.
[13:04] All right.
[13:07] Ashe Anvakar asks, "How to get a big
[13:11] dumpster like the one you got?" Well,
[13:14] typically there are rental services for
[13:16] dumpsters and you can choose by size.
[13:18] You pay more for the big dumpsters, but
[13:19] if you have a lot of stuff you're
[13:21] cleaning out of your garage, uh the big
[13:23] dumpster is worth it. And they do catch
[13:24] you on these prices though because the
[13:26] little dumpster is like $500 or whatever
[13:28] to rent. The humongous dumpster is like
[13:30] $600. Go, god damn it. I know I don't
[13:33] need the humongous dumpster, but what
[13:35] if? So, you get the $600 one. It's
[13:36] probably worth it. And the dumpster
[13:38] companies are they're good people. But
[13:40] on a serious note, I assume you mean the
[13:42] glutius region. The one I got is just a
[13:46] side effect of me doing squats and
[13:47] lunges and deadlifts for a long time. Um
[13:50] I'm a little gifted in the rear
[13:52] department, if you know what I mean.
[13:53] That's what my pastor said to me when I
[13:55] was 10. Anyway,
[13:57] yeah, it's uh then my rabbi, then my
[14:01] imam. All different ages, of course. I
[14:04] guess uh I guess this thing attracts the
[14:06] the boys, so to speak. In any case,
[14:09] yeah. Um I don't know, progressive
[14:11] overload over time, and exercises that
[14:13] tend to pump your glutes and or make
[14:15] them sore or some combination, full
[14:17] range of motion, lifting at a stretch,
[14:18] stiff-legged deadlifts, uh good
[14:21] mornings, all sorts of glute thrusts and
[14:22] glute bridges, and lunges, lunges,
[14:24] lunges, lunges, lunges until you feel
[14:26] like a bikini girl, and then lunge some
[14:28] more. Okay.
[14:31] Uh oh. Trevor Fulbright's in this chat,
[14:35] the god king of full rom himself.
[14:39] All right,
[14:42] Brian Compton.
[14:44] Mr. Brian Compton, thank you so much for
[14:46] your generous donation, but I noticed
[14:48] that it did not come with a question.
[14:52] So, please ask a question and we'll be
[14:54] happy to answer.
[14:56] All right. Next up is Corser Dev says,
[15:00] "Hey, Dr. Mike, I do jiu-jitsu plus
[15:01] kickboxing for three hours and
[15:02] weightlifting daily. God damn, don't
[15:04] fight this motherfucker. Knock your
[15:06] block off. I feel slightly fatigued
[15:08] sometimes, but I want to build muscle
[15:10] because I'm small for the sport. What
[15:11] should I focus on?
[15:13] I would do a phase of training that
[15:16] lasts about 8 to 12 weeks where I would
[15:19] take my jiu-jitsu and kickboxing and
[15:21] reduce it to an amount daily that can
[15:24] only be good for maintaining your
[15:26] jiu-jitsu and kickboxing skills and not
[15:28] much more than that. which is to say
[15:30] it's probably good for you to do some
[15:33] flow rolling uh that lasts maybe 20
[15:36] minutes uh per session three times a
[15:38] week and uh just some probably like bag
[15:42] work or just flow sparring in kickboxing
[15:45] that lasts also that long and then spend
[15:47] the rest of your time up to your maximum
[15:49] recover volume investing in compound
[15:52] heavy basic exercises in the gym
[15:54] progressively overload eat plenty of
[15:56] food gain a little bit of weight you'll
[15:57] be stronger bigger and then after for
[15:59] that period. Start to slowly thread in
[16:02] more jiu-jitsu and kickboxing training.
[16:04] Take your weight training down to like
[16:06] 45 minutes per session, three times a
[16:08] week, enough to maintain. Keep eating
[16:10] well and high levels of protein. If you
[16:12] gain weight during that time, make sure
[16:13] your weight doesn't fall off once you
[16:14] start doing jits and kickboxing.
[16:17] Sometime later, a few months later, take
[16:18] an active rest phase. Two weeks of doing
[16:20] almost nothing. Come back and repeat
[16:21] that process and slowly you'll get more
[16:23] jacked.
[16:25] Great, great question.
[16:28] All right.
[16:30] [snorts]
[16:31] Uh, okay. Yeah, folks, for those of you
[16:33] uh giving a super chat, money, thank you
[16:35] so much. Money is great, mostly because
[16:37] well, you know the story already.
[16:39] Lamborghini is unfortunately not free. I
[16:40] am having a petition that I'm bringing
[16:42] to the Italian government that um is
[16:45] like I think Lamborghinis are kind of a
[16:47] civil right at this point and I think
[16:49] they should be universal and free for
[16:51] all. So, I'm if you guys want to get in
[16:52] on that, let's do it. Let's make these
[16:54] changes. It's 2022. It's about time the
[16:56] people rose up. Um, but for those of you
[16:59] folks giving us money, thank you so
[17:00] much. For those of you giving us money
[17:02] without asking questions, unbelievably
[17:04] generous of you, but it makes me feel
[17:05] mildly uncomfortable because before
[17:08] anything, I am a business person and a
[17:10] Jew and that means I need to fulfill
[17:11] highquality products and services. So,
[17:13] please do ask a question and then I can
[17:15] uh I can sleep at night. I don't sleep
[17:18] at night anyway.
[17:20] I just plan.
[17:22] All right.
[17:24] Oh, thank god YouTube scrolled us down
[17:26] forever. Hold, please, as I scroll up.
[17:32] Okay.
[17:36] All right. Travis Denny, the Travis
[17:38] Denny, huge, huge uh well, James and I
[17:42] are huge fans of you and so is Jared
[17:44] Feather because you have an excellent
[17:45] last name. Travis says, "When I do
[17:48] SLDLS, I get DOMS for three or four days
[17:50] after and lower back gets fried as
[17:52] well." Sounds like uh you're winning all
[17:54] over. So, would it be I guess the
[17:58] missing word is good to pre-exhaust with
[17:59] leg curls to help reduce those problems.
[18:01] Um Travis, uh those aren't problems.
[18:05] Those are solutions. What you can do is
[18:08] do like a set or two less of SLDLs and
[18:11] then get doms for only two or three days
[18:13] and then you'll be able to train it
[18:14] twice a week. So, I think gee, yeah,
[18:18] you're winning all around. And uh
[18:20] because your shit gets sore and because
[18:21] you get fried, eat well, sleep well. And
[18:24] that's the antecedent to hypertrophy. So
[18:26] if you if you reversed this question and
[18:28] said, "Hey, when I do SLDLs, I don't get
[18:30] sore and my back doesn't get fried." I'd
[18:32] be like, "Huh, yes, you should
[18:34] pre-exhaustive leg curls andor. I would
[18:36] like to see your technique."
[18:39] Okay.
[18:40] Big L Coron.
[18:44] Whoa.
[18:46] says, "If I'm on a cut but won't be able
[18:48] to train for a while, when should I go
[18:50] back to maintenance calories in order to
[18:51] impede muscle loss?"
[18:54] ASAP. ASAP. I probably wouldn't cut
[18:56] without training with weights because
[18:59] then the muscle loss will just be
[19:01] concurrent to your your hypoc diet. So,
[19:04] yeah, if you can't train with weights,
[19:06] just go to maintenance. I know it's the
[19:07] boring shitty answer, but it's just
[19:08] true.
[19:10] It's just true.
[19:13] All right, next up,
[19:15] the hiking Viking. Instant instant
[19:18] classic of a name. I get, you know,
[19:21] let's say for all the things Vikings did
[19:23] and could do, hiking is maybe the most
[19:26] boring,
[19:28] you know,
[19:30] although maybe they're hiking into
[19:31] battle. Yeah. Yeah. Yeah. We'll say
[19:33] that. I get that you need eight grams of
[19:36] protein per pound of body weight. Is
[19:39] that for current weight or goal weight?
[19:42] it is for current weight.
[19:45] I will also say that your goal weight
[19:47] should be close enough to your current
[19:49] weight so that almost all real world
[19:50] calculations yield roughly the same
[19:51] protein amount. So if your goal weight
[19:54] is 215 but your current weight is 200
[19:57] lb. It's almost the same number. And if
[20:00] you eat a gram of protein per pound of
[20:01] body weight per day, you cover all the
[20:03] bases. Technically speaking, your goal
[20:05] weight has almost nothing to do with how
[20:07] much protein you eat. Your goal weight
[20:09] has everything to do with the calories
[20:10] that you're eating. So, make sure the
[20:12] calories reflect the goal weight and
[20:13] that you are inching your way up slowly
[20:15] over the weeks to your goal weight. But
[20:16] the protein won't get you there. I wish
[20:18] it did. I just eat more protein. I
[20:20] wouldn't have to stuff myself. Matter of
[20:22] fact, right before this live, I wolf
[20:23] down this this bowl of trifecta turkey
[20:26] burgers, which are actually fucking
[20:27] amazing. White rice and a little bit of
[20:29] ranch powder. Oh, ranch. Yeah, I own a
[20:34] ranch in uh Scott, where is it? The
[20:35] Cayman Islands or something. The butlers
[20:37] tend to the ranch. I don't know where it
[20:38] is. I actually don't know where it is.
[20:39] A ranch on a tropical island.
[20:41] A ranch on tropical island. Yeah. Yeah.
[20:43] With horses and everything. They hate
[20:44] the heat. Um but we keep them there
[20:47] because wealth needs to be uh stated. Um
[20:51] the reason I don't go to my ranch is
[20:53] because I'm too busy starting drop
[20:55] shipping businesses.
[20:57] Can't be bothered. Gary Vee. All right.
[21:02] Sam asks, "For a powerlifter moving up
[21:05] classes, would you bulk to the class
[21:07] weight and remp from there or bulk past
[21:09] it and cut back down?" So, first of all,
[21:12] I would do this in multiple phases
[21:13] because an entire class movement is
[21:15] usually a lot of muscle. So, I'd bulk,
[21:18] maintain, cut, bulk, maintain, cut as
[21:20] many cycles as it takes to get you to
[21:23] your question over the class and then
[21:26] cut down so you can be lean for your
[21:28] weight. Lean for your weight. where
[21:31] recmping just doesn't work nearly as
[21:33] well as gaining muscle purposefully with
[21:35] a massing phase and then cutting
[21:37] purposefully with a fat loss phase. So
[21:39] yes, great great question. Do overdo it.
[21:42] So if you need to weigh like 90 kilos uh
[21:45] whatever your weight class is for um for
[21:47] powerlifting then uh you know yeah I
[21:49] would I would probably mass up at like a
[21:51] decent condition to like 93 to 95 and
[21:55] then definitely don't cut before the
[21:57] meat. cut months and months away from
[21:59] the meat so that you're nice and lean
[22:01] and you can actually make 90 and then
[22:03] you don't really have much muscle to put
[22:04] on. Oh shit,
[22:08] this is bad news. Yeah. Yeah. Yeah. Come
[22:10] around. Folks, good news, bad news. Good
[22:13] news is I don't know what the good news
[22:15] is. The bad news is is RP CEO Mr. Nick
[22:18] Shaw
[22:20] just walked into our live.
[22:22] Yeah,
[22:23] it's funny because you can't see his
[22:24] head, so he's just a headless
[22:25] Oh, headless ghost. O.
[22:28] Is he in the shot?
[22:29] He's down.
[22:31] [sighs]
[22:32] Thanks. I just got to check out how
[22:34] everything works, man.
[22:35] Yes, the the behind the scenes, guys.
[22:39] Nick keeps me in a compound to work for
[22:41] RP against my will. Help.
[22:44] Blink [snorts] twice if you need help.
[22:45] Uh [groaning]
[22:46] I blink a lot anyway, you know.
[22:48] Yeah, that's true.
[22:49] I do like the comments when people are
[22:50] like, "You blink a lot." And I'm like,
[22:51] "Yes, I know.
[22:53] Thank you.
[22:53] Okie do." And try to stop it. Yeah. We
[22:57] think it's up to standards, up to snuff.
[22:59] Oh, this is great. [snorts]
[23:01] It's awesome to show and see.
[23:03] Yep. So, we just answered Sam and then
[23:04] we scroll down and answer the next
[23:06] person. That's it.
[23:09] All right. Thanks. We'll do their while
[23:11] you're here. Jesus Christ. You guys ever
[23:14] been put on the spot like this by your
[23:15] boss? All right.
[23:18] Oh my. This question is asked by a
[23:21] person with a symbol that looks like the
[23:23] prince artist formerly known as
[23:26] So, you know who you are, my
[23:29] prescriptive cult leader.
[23:32] Considering the hypertrophic virtue of
[23:34] getting more out of less weight, are
[23:37] mechanically disadvantaged exercises
[23:38] better? Yes, absolutely. What an amazing
[23:40] question by person who will now be
[23:43] referred to as Prince. Um, yes. And it's
[23:46] funny because so mechanically disad
[23:48] mechanically advantaged exercises are
[23:50] ones which uh you do in order to impress
[23:53] people and use a lot of weight. So, like
[23:54] when powerlifters set up for their
[23:56] lifts, they're purposefully trying to
[23:57] get their technique to be mechanically
[23:58] advant advantaged so they can lift more
[24:00] weight. But if you lift at a mechanical
[24:02] disadvantage, assuming that the muscle
[24:04] that you want to target is being
[24:05] targeted, it's actually really great
[24:07] because the external load is minimized
[24:08] and the internal load is just as high
[24:10] and you're winning on all fronts.
[24:13] Yeah, great question.
[24:18] What
[24:19] do I'm gonna do? Tyler really quick.
[24:22] Tyler asks, "Hey, Dr. Mike finding it
[24:24] hard to know my MV for a new mezo. Pumps
[24:27] are great but soreness isn't really
[24:29] there. Should I increase sets or ride it
[24:31] out? I think if you're getting good
[24:32] pumps and especially if the strength
[24:34] stays stable over multiple weeks, you're
[24:36] at MV or above. MV should get you very,
[24:39] very low. Pumps. Soreness is absolutely
[24:40] not a prerequisite for MV. So, you're
[24:42] cut on that ground.
[24:44] All right. Next question is from Nom Nom
[24:49] Nom Numa.
[24:51] I love reading these names.
[24:54] Can you do a behind-the-scenes episode
[24:55] of RP? What's coming up in the near
[24:58] future with RP? What kind of Lambos are
[25:00] you going to get? I'll actually answer
[25:01] these right now. This is a
[25:03] behind-the-scenes episode of RP cuz
[25:05] literally RP CEO Nick Shaw is here.
[25:08] Uh what's coming up in the near future
[25:10] with RP? So, here's the thing. Um we
[25:13] generally don't like to talk about that
[25:14] for a couple of reasons. One is if you
[25:18] talk about stuff that's coming up, but
[25:20] the development and engineering
[25:21] timelines are always dynamic. It's
[25:23] really tough when the off chance that
[25:26] you miss your deadline, people are like,
[25:27] "What the fuck?" And then you're like,
[25:28] "Uh, it makes you look bad." Um,
[25:31] letting people down.
[25:32] You feel like you're letting people
[25:33] down. It's like it's like uh talking too
[25:35] much shit like before like before like a
[25:38] second date, you're like, "Man, I'm
[25:40] about to you know, you texting her up
[25:41] and she's like, "Oh, yeah." and you're
[25:42] like, "I'm going to" and she's like,
[25:44] "Mhm." And then you get there and you're
[25:45] like, "Tada, I have erectile
[25:47] dysfunction," which is a typical date
[25:50] for me. Um, so what we like to do is
[25:53] just work really hard on awesome
[25:54] projects and then just release them so
[25:56] that the near future is kind of now and
[25:58] then you don't have to fuck with
[25:59] anything. Uh, but we're always always
[26:00] always working on new shit. I will tell
[26:02] you that. Um, and then what kind of
[26:04] Lambo are you going to get? Uh, I mean
[26:06] the proper I don't mean to be pedantic,
[26:08] but the proper way to phrase that
[26:09] question is when is what kind of new
[26:11] another Lambo are you gonna get? Because
[26:13] I've already have 19 maybe 20 Lambos
[26:15] now. Honestly, I don't even count them.
[26:17] The butlers take care of them. The
[26:18] butlers buy them. The butlers pay for
[26:19] them out of their own pockets. Think
[26:21] about that.
[26:21] See them at the Arnold.
[26:23] Yeah,
[26:23] that might be a thing you can imagine.
[26:25] Arnold's probably
[26:26] Yeah.
[26:27] Yeah. Yeah. Summit.
[26:28] Summit. OMG. Summit. So, we're doing a
[26:30] summit in Las Vegas in mid December and
[26:34] it's going to be all over our site and
[26:35] all that stuff and I'll be posting it
[26:37] about on my social media and RP Strength
[26:38] social media for sure. So, at RP
[26:40] Strength on Instagram and it's going to
[26:42] be like an in-person live lecture series
[26:44] uh like day of like technical lectures
[26:47] by myself, Melissa Davis, James Hoffman,
[26:49] Mr. Nick Shaw. Yes.
[26:51] And uh you know, their shit is going to
[26:53] be like stuff that you learn about.
[26:55] And my shit is going to be like awful
[26:57] standup comedy where you're like, "Why
[26:59] didn't this guy just shut the fuck up?"
[27:00] And you're going to ask for a refund.
[27:01] It's going to be great. So, um, think
[27:03] about coming to the summit. Vegas is
[27:05] great. You can do all kinds of crazy
[27:06] things.
[27:07] Few spots for Team Full ROM. We're going
[27:08] to do like a live inerson training.
[27:10] Oh, that's right. Yes. That'll that'll
[27:12] probably sell out really quick. So,
[27:14] there'll be a Team Full ROM live
[27:16] in-person technique and hard training
[27:18] workshop in Las Vegas. And right after,
[27:21] we're going to go to the casino and
[27:22] we're going to spend it all, baby.
[27:25] All right.
[27:27] All right.
[27:27] I'm gonna hop out of the way.
[27:28] All right, Mr. Shaw. Thank you so much.
[27:31] You hit me with your wedding ring.
[27:34] Are we married now?
[27:38] First uh first wedding night. All right,
[27:42] that was fun. I didn't get fired yet.
[27:44] It's probably like, "Hey, Mike, after
[27:46] this, come see me. Here's your
[27:48] paperwork."
[27:50] Steven Usetta asks, "Is it possible to
[27:53] main gain for only a year? How do I tell
[27:57] when it's time to bulk or cut? Am I
[27:59] considered a beginner if I've been off
[28:00] and on training for a year or two, but
[28:02] I've only started to take it seriously
[28:04] recently?" Is it possible to main gain
[28:06] or gaintain for only a year in your
[28:08] situation? Almost certainly. How do I
[28:11] tell when it's time to bulk or cut? I'll
[28:12] say like when the gains start being like
[28:14] and you do an entire messycle and
[28:16] someone's like, "Hey, did you get
[28:18] stronger last month?" and you're like, I
[28:19] don't know. And someone's like, did you
[28:21] get bigger? Like, do you notice changes
[28:22] in your body over the last month? And
[28:24] you're like, maybe, then it's time to
[28:26] either bulk or cut. And you decide by
[28:28] bulking or cutting. A lot of it's just
[28:30] personal preference. But if you're on
[28:31] the fluffier side for your own personal
[28:33] preference, cut first, then bulk. If
[28:35] you're pretty lean and shredded and
[28:36] you're just like or like Harry Potter
[28:38] type skinny, then bulk first. So, yeah.
[28:41] Best of luck to you, man. I think you're
[28:42] in for some really good gains.
[28:45] Okie dokie.
[28:48] Cashews 1000 says, "Good evening, agent
[28:51] 47." Uh, Scott, is that that uh what's
[28:53] that? Who's Agent 47?
[28:55] I think that's the Hitman guy.
[28:56] The Hitman guy is like a fifth my
[28:57] fucking size. I wouldn't even bat a
[28:59] fucking eye slapping his dumb ass out of
[29:01] fucking Earth orbit. The fuck up out of
[29:03] here. God damn it. Stupid bald thing.
[29:06] God. Oh. Oh. Oh, an alarm that says,
[29:11] "Aha." Oh, yeah. reminder to myself.
[29:13] Folks, this is going to be really promoy
[29:18] and awfully corporate, but I'll cut to
[29:20] the chase right now on the RP site. Just
[29:24] through this weekend, it's a holiday in
[29:26] the United States called Labor Day and
[29:28] uh Labor Day 30 on all digital products
[29:32] on the RP site gets you 30% off of all
[29:35] digital products. So, like the custom
[29:36] training templates where you build your
[29:38] own shit and it uh gets you jacked,
[29:40] that's like a hundred bucks. and it'll
[29:42] just be like 70. So, if you want to get
[29:44] in there and buy shit, buy it up. If you
[29:47] don't, no worries. Um, we'll just learn
[29:49] shit for free. Okay, so
[29:52] next up is
[29:56] Ashtosh
[29:58] Gondir.
[30:01] He says, "Hi, Dr. M. Love from India.
[30:04] Well, love back to you. I've been to
[30:05] India twice. Hopefully, we'll be going
[30:07] back at some point. I forgive you for
[30:09] reading my name." Ha. Oh. Well, yeah, I
[30:11] have a actually I have a Russian name
[30:13] that's also impossible to pronounce. And
[30:14] the way we all pronounce my last name,
[30:16] including me, is technically wrong. So,
[30:17] I have all the respect in the world for
[30:19] that. All right. Uh, Ash asks, "Training
[30:23] for boxing beginner, nine months to
[30:26] comp." Oo, nine months before a
[30:29] competition. Wow. God damn. Uh, best of
[30:32] luck. First of all, what would be a good
[30:35] plan for hypertrophy and endurance for
[30:36] that sport?
[30:38] how to periodize for the competition.
[30:41] So, the first person to go to is your
[30:43] boxing coach who's going to have the
[30:44] best possible plan for you. What I would
[30:47] say is most of the endurance work should
[30:49] come from boxing and drilling. Some can
[30:51] come from ancillary methods. And for
[30:54] hypertrophy, I would just focus on
[30:56] getting a pretty jacked upper body and
[30:59] then a strong upper body. Your pushing
[31:01] musculature is probably most
[31:02] determinative for your boxing ability.
[31:04] So, if you can increase your close grip
[31:06] bench and your incline bench by a
[31:08] considerable amount over that time, then
[31:10] you're just going to punch motherfuckers
[31:11] harder and uh they're going to get hurt.
[31:14] Dude, best of luck, man. And uh swing
[31:17] away. Do you guys remember the movie
[31:19] Signs with Mel Gibson and uh
[31:22] Phoenix Scott, I want you guys to get to
[31:25] know Scott a little bit better. Scott's
[31:27] a YouTube video guy here. He is a he's a
[31:30] a filmmaker creator himself and is thus
[31:33] a very astute uh critic of film and he
[31:36] loves these great actors that are all
[31:39] invariably heroin addicts.
[31:43] Isn't that not true?
[31:45] Name a an actor you like that's not a
[31:47] heroin addict.
[31:47] I can't name one.
[31:48] I can't name a single one. Heath Ledger.
[31:50] Everyone's every heroin takes all the
[31:52] best.
[31:53] [laughter]
[31:54] RIP.
[31:56] And um yeah, that that whole swing away
[31:59] thing. If you guys know what I'm talking
[32:00] about, you know what I'm talking about.
[32:02] But uh he was supposed to be a walking
[32:04] Phoenix was supposed to be a
[32:05] professional baseball player in that
[32:06] movie. And boy oh boy, does that body
[32:08] composition and anthropometry not match.
[32:10] I've said enough, possibly too much. At
[32:13] some point there's an off weird chance
[32:15] that I get super famous. I'm going to be
[32:16] sitting in an award show next to Wina.
[32:18] He's like, "Hey, watched your video
[32:19] about me." I'll be like, you know, it's
[32:21] all for for money, man. Yeah, I didn't
[32:23] mean anything. He's like, "Oh, really? I
[32:25] You think I have the physique for a
[32:26] baseball player?" No. God damn it. Stop
[32:28] doing heroin. Fuck.
[32:30] All right.
[32:33] Jer
[32:35] Jera. Is that an M or R na? Jera.
[32:41] Uhhuh. Always been skinny with a bigger
[32:44] belly. I have trained six months now.
[32:46] Good beginner gains. Want to start cut.
[32:48] Any tips or info on visceral fat? The
[32:51] primary determinant of uh what kind of
[32:54] fat you lose when you do a fat loss diet
[32:56] is your genetics. But where you put it
[32:58] on is generally where you lose it as
[33:00] well. So just get nice and lean and your
[33:05] belly will
[33:05] [snorts]
[33:06] uh shrink in size notably. Now
[33:08] interesting enough for me I I have like
[33:10] a very loose abdominal wall or a lot of
[33:13] organs or something. My salamic cavity
[33:15] is large. So I can actually make a big
[33:18] gut anytime I want. Even when I'm ultra
[33:20] lean, like right now I have veins in my
[33:21] abs, but I can look pregnant no problem.
[33:23] That might be your case. You might
[33:24] actually not have a lot of visceral fat.
[33:26] I've been Dexis scanned like a trillion
[33:27] times and I've like essentially trace
[33:29] visceral fat when I'm down at comp
[33:31] competition levels, but I can still make
[33:32] a belly. So, make sure that it's um you
[33:34] really do have a lot of visceral fat
[33:36] because that might not be the case. But,
[33:37] uh listen, if you've trained for six
[33:39] months, all of your best gains are ahead
[33:40] of you and you're going to be able to
[33:41] seriously alter your physique. So, so
[33:43] keep it up.
[33:45] All right,
[33:47] Oscar
[33:49] says, "Hey, Dr. Mike, as someone who's
[33:51] recently turned 18, congratulations. I
[33:54] can now legally make fun of you in a
[33:56] bunch of ways that would be legal if you
[33:57] were younger."
[33:59] Little bitch. I'm just kidding. You
[34:00] know, we're making fun now. I'm curious
[34:03] if there's anything special about
[34:05] nutrition in regards to bulking and
[34:06] cutting, which teens should keep in
[34:08] mind. Motherfucker, you a grown ass man
[34:09] now. Teen, you can join the military.
[34:12] Haven't found info on it. I mean, so
[34:14] I'll tell you this. Don't go too hard in
[34:16] the cutting direction. Don't starve
[34:18] yourself because as a person of your
[34:21] age, your brain specifically is still
[34:23] growing and maturing and developing.
[34:24] You're becoming smarter every several
[34:26] weeks, definitely. And I just wouldn't
[34:29] do anything to risk that. You're also
[34:30] probably maturing physically as well.
[34:32] You are likely to still continue to grow
[34:34] in height. If you do an extreme contest
[34:36] diet, you can actually prevent yourself
[34:38] from reaching your maximum adult height.
[34:40] So, I would say if you're cutting, just
[34:42] cut down enough until where you like
[34:43] feel pretty hungry and kind of tired all
[34:45] the time and then stop. Don't ever go
[34:47] into extreme bullshit. And as far as
[34:49] bulking, just take it easy and bulk
[34:51] measurably. Don't get super fat because
[34:53] you'll have to deal with that later. And
[34:54] and and the last thing I will say is if
[34:57] you're young, just eat plenty of
[34:58] protein, multiple meals a day, great
[35:01] tasting food, stay healthy, train with
[35:03] weights, and really enjoy the fuck out
[35:05] of yourself. If you, you know, if you're
[35:06] being safe and responsible when your
[35:08] friends go, I don't know what country
[35:09] you're from, sure as hell looks like. I
[35:12] don't know. I have no idea. If you're in
[35:13] a country in which drinking is legal at
[35:15] 18, go out with your friends and have
[35:17] fun. You know what I'm saying? Like,
[35:18] live life. And um don't don't get overly
[35:21] hardcore early. The vast majority of
[35:23] people that I've ever interacted with
[35:24] that got way too hardcore way too soon
[35:27] just burn out of the fucking sport and
[35:29] they become n diddly dick in the end.
[35:30] Um, when I was 18 years old, I was
[35:32] training consistently and eating well,
[35:34] but I wasn't super concerned with like
[35:36] real like bulking, cutting, over-the-top
[35:39] kind of crazy stuff. And I I encourage
[35:41] you to have fun with it. Um, once your
[35:44] gains start to slow down a little bit
[35:46] when you're like 25 years old or
[35:48] something and you're already really
[35:49] fucking mega jacked, then you can ask
[35:51] yourself the question of, is it
[35:52] incrementally worth more of my time to
[35:54] really get more fine-tuned with this, or
[35:56] am I cool just kind of living the life?
[35:58] And then you can answer that question
[35:59] when you get there. I just wouldn't get
[36:01] overly uh overly focused on the crazy
[36:03] details just for now. But uh happy
[36:05] birthday uh if you recently turned 18.
[36:10] [snorts]
[36:11] All right. [sighs]
[36:13] Brian Compton asks, "Any tips to
[36:15] emphasize the fastest mediialis? Thank
[36:18] you for being you." Oh, you'll have to
[36:21] thank my parents for that one. I think
[36:23] it's the specific positions they used.
[36:26] Are we really talking Am I really
[36:27] talking about my parents doing it?
[36:30] Gross.
[36:34] Something to think about is every single
[36:37] one of you
[36:40] [snorts]
[36:40] on this chat right now, your parents did
[36:43] it. They did it to completion. You think
[36:47] that you when you fall asleep tonight,
[36:48] you think about that. Don't do that. All
[36:51] right. vastest medialis.
[36:55] It is by no means clear to me that there
[36:57] is any large body of convincing research
[37:00] that you can preferentially target any
[37:02] part of the quad versus another to a
[37:04] meaningful extent.
[37:07] There is some reasoning
[37:09] that if you take a wider stance and you
[37:11] point your toes a little bit more out,
[37:13] any exercise that does that, you can
[37:15] target the inner part of your quads. If
[37:17] you have a closer stance and you point
[37:18] your toes a little bit more straight,
[37:20] maybe targets more of the outer, I can't
[37:22] say I'm ultra convinced by that. I'd say
[37:25] I don't I'm not sure. So, I would just
[37:27] say get overall big quads and that
[37:30] should probably do you good. I wish I
[37:32] had better advice. And when there is
[37:34] convincing research that certain
[37:36] positioning targets certain parts of the
[37:37] muscle, I will absolutely report it. For
[37:39] example, it's pretty pretty well known
[37:41] that overhead pre-lengthened versions of
[37:43] tricep exercises do target this back
[37:46] part of your tricep called a long head.
[37:48] So that's like a thing we know. If you
[37:50] asked any tips to, you know, increase my
[37:51] upper pec size, I would say a variety of
[37:53] incline pressing and then angle probably
[37:54] worked well incline flies. But um for
[37:57] the quads, g whiz, you know, they um
[38:00] even if you look at the sort of the
[38:02] ultra structure of the quads, just from
[38:04] a biomechanical perspective, it doesn't
[38:06] even seem like um it could be possible
[38:08] to target uh different parts of the
[38:10] quads. Maybe there's something to it,
[38:11] but not not super convincing.
[38:18] All right. Some online project
[38:22] asks um at Renaissance Purization, what
[38:26] impacts has Jim Simons had on Dr. Mike?
[38:29] When uh Mr. Nick Shaw and I were doing
[38:32] personal training in New York City, we
[38:34] would uh talk to all of the hedge fund
[38:36] people we trained. We trained a bunch.
[38:38] Um actually, um have [clears throat]
[38:41] trained people that are worth hundreds
[38:43] of millions of dollars. It's weird to be
[38:45] around them the first few times cuz
[38:47] you're just like, "Holy fuck." And then
[38:50] after a few times you're like, "This is
[38:51] a regular person who just has a
[38:52] preposterous amount of money." And
[38:54] they're all super smart and super
[38:55] diligent. Um, but you know, I would ask
[38:58] them as we got to New York like 2008,
[39:01] 2009. It was just after the financial
[39:03] crisis, so some of them were reeling and
[39:06] uh, you know, we were asking about
[39:08] economic principles, finance, hedge fund
[39:10] stuff. And a lot of them would say,
[39:11] well, you know, like no one could have
[39:13] survived XYZ. Well, unless you're a RET,
[39:15] unless you're rent. And we're like, what
[39:16] the fuck is RETTECH? And looked it up
[39:18] and it's Renaissance Technologies is the
[39:20] hedge fund that Jim Simons, who is a
[39:22] brilliant uh is believe is brilliant
[39:25] mathematician, former uh military code
[39:27] breaker. And he decided he had had
[39:30] absolutely enough with guessing stocks
[39:32] and picking uh stuff like that uh using
[39:34] heristics and just went straight for
[39:36] mathematical analysis. probably. So, he
[39:39] started uh [snorts] the fund called
[39:40] Renaissance Technologies, which is
[39:42] really the the first core quantitative
[39:44] fund. Um, and I have a ton of respect
[39:47] for for Jim Simons. I don't know him
[39:49] personally, but uh he's he's a just a
[39:52] peak ballerhood. I think he's worth like
[39:55] 12 billion. So, you know what I'm
[39:57] saying? Um, if I'm in an elevator with
[40:00] him, I'm blushing the entire time is
[40:02] what I'm trying to say. Hardcore like
[40:05] anime blushing. Scott watches a lot of
[40:08] anime. He knows what I'm talking about.
[40:10] All right,
[40:12] next question is from Shahif
[40:15] Randhawa.
[40:17] Sharif Randawa. Hi, Dr. Mike. I'm
[40:20] building a home gym, my man. I have a
[40:23] decent budget, but I'm limited by space.
[40:25] I could probably fit about five
[40:26] machines. What would be your top picks?
[40:29] Machine and brand. Uh, right. So, I'll
[40:34] tell you a couple general principles
[40:35] which I think will guide you better than
[40:36] machine and brand. One, do not pick
[40:38] machines that uh typically only do one
[40:40] thing if you don't have to. So, for
[40:43] example,
[40:45] um the Atlantis
[40:47] hack squat/ leg pressctorized combo is
[40:51] amazing because it's two machines in
[40:52] one. It can just be a hack squat or a
[40:55] leg press like can occupy for its
[40:57] footprint both. On the other hand, the
[41:00] Atlantis lateral raise machine is not
[41:02] something I would get unless I had a lot
[41:03] of space because it just does one thing,
[41:05] which is lateral raises. A freeotion
[41:07] machine, absolutely critical. And it's
[41:09] just like freeotion. I forget fuck it's
[41:11] called. Freeotion universal trainer or
[41:13] some shit like that. It's like every
[41:15] single cable thing you could possibly do
[41:16] on one machine that is worth its fucking
[41:19] weight and gold. Definitely a power
[41:21] rack. If you're into the kind of
[41:22] bullshit hypertrophy training we're
[41:23] into, a good high quality like Cybex ion
[41:26] series Smith machine might be worth it.
[41:29] But if you have a rack and you like the
[41:30] free weights, that's great. Of course, a
[41:32] dumbbell set is a good idea. And um
[41:37] [sighs and gasps]
[41:38] yeah,
[41:42] those are all the for sure ones. And
[41:43] then case by case basis, try to pick
[41:47] machines that have a bit more
[41:49] application than just one exercise at a
[41:51] time.
[41:52] Best of luck to your home gym. I hope it
[41:54] turns out really well. All right,
[41:56] Matthew Schwarinard.
[42:04] Clearly a French name. I have no idea
[42:05] what the fuck I'm doing.
[42:08] Asks Mike, thoughts on the Olympia this
[42:10] year? Who takes it? I got my guy Nick.
[42:12] So many insane competitors though.
[42:14] Cannot wait. Um, you know, I don't know.
[42:17] I'm not like a really big prognosticator
[42:20] on uh systems over which I have no deep
[42:23] insight and I don't have any deep
[42:25] insight. Um
[42:28] uh the smart money on a technical level
[42:31] is on big Ramy because the Olympia, if
[42:35] you look at it from a historical
[42:36] perspective, if you just bet on the guy
[42:39] who won last year to win again, you're
[42:41] making a lot of money. If you bet on the
[42:43] upset consistently, you lose almost all
[42:45] of your money. So in Big Ramy, the
[42:48] problem with Big Ramy is that you see
[42:49] pictures of him and you see pictures of
[42:51] Nick Walker and you go, "Oh my god." You
[42:53] see McGra in real life standing next to
[42:54] Nick Walker and you go, "Oh my fucking
[42:56] god." Because he's like 5 inches taller
[42:59] and on stage 40 lbs heavier and has
[43:04] straight up better aesthetics and comes
[43:06] in at least as lean. If Big Ramy
[43:09] continues to come in the kind of shape
[43:11] that he's been in the last two years,
[43:13] man, it's just real hard to knock him
[43:15] off.
[43:16] Um, Big Ramy. Now, of course, if he
[43:19] comes in off and somebody else comes in
[43:21] like fucking crazy. Yeah, for sure he's
[43:24] going to lose. But uh yeah, I think uh
[43:27] knowing almost nothing about the
[43:29] particulars of smart money, smart money,
[43:31] moderately
[43:33] above mentally unwell money, which is
[43:36] how I put my money. Big Ramy, great
[43:39] question.
[43:41] Okay, Edward Smith
[43:44] asks, "What is the best exercise for
[43:47] building the lower and middle pecs?"
[43:51] Um,
[43:52] I don't think a best exercise exists,
[43:55] but there is a group of exercises which
[43:57] are all really good. Some of them are
[43:58] going to fit your body better. Some of
[44:00] them you'll use for a while and they'll
[44:01] be really great, have a great stimulus,
[44:03] low fatigue, and then they get stale on
[44:05] you and you'll have to trade them off.
[44:06] But I would say barbell bench pressing
[44:08] with a proper arch and retraction.
[44:10] Dumbbell pressing, uh, flat dumbbell
[44:13] pressing is a really good idea. And all
[44:15] sorts of wider grip dips and wide grip
[44:19] weighted deficit push-ups and some
[44:21] machine presses that allow you to go
[44:22] beyond your body position for the
[44:25] stretch are awesome, awesome ideas. And
[44:28] of course, uh, flies. Again, when you do
[44:30] the flies, arch your back a little,
[44:31] retract your shoulder blades, and voila,
[44:34] pecs galore. If you're looking at more
[44:36] exercise ideas, hypertrophy hub on
[44:38] Renaissance periodization, just just
[44:40] Google hypertrophy hub is rael. That's
[44:43] how I spell my name out phonetically in
[44:45] my head when I type. I never made it
[44:47] through a few grades of school.
[44:50] And uh
[44:53] there's going to be a huge guide for PEX
[44:55] for chest and it's going to have tons of
[44:57] exercises and even have video links. And
[44:59] the video links have technical
[45:00] descriptions. So get that look.
[45:04] [snorts] Uh, Scott the video guy. How
[45:06] are we doing? Everything fine?
[45:07] So far so good.
[45:08] So far so good.
[45:12] All right.
[45:14] [sighs]
[45:17] Next up,
[45:20] Ashka Anvakar.
[45:23] [laughter]
[45:24] Any tips on hypertrophy for my little
[45:27] Willie?
[45:29] So,
[45:31] I this is really weird to admit in
[45:34] public, but I have a weird medical
[45:36] condition in which my uh my genitals
[45:40] just never grew to beyond when I was
[45:42] like age two. So, it it looks like like
[45:44] like the end of the pinky here, little
[45:47] winky. So, it's like, you know, like
[45:49] when you start off behind far enough on
[45:52] a race,
[45:53] you just don't even run the shit. So, I
[45:55] have no idea how to make anything bigger
[45:57] in that realm because uh just off to the
[46:00] worst possible fucking start. But I
[46:02] honestly think from a theoretical
[46:04] perspective progressive organized
[46:08] systematic
[46:10] masturbation program, it's got to do
[46:13] something at the very least at least
[46:15] make it nice and callous.
[46:18] Best of luck, sir.
[46:22] All right. Oh, hey. Hey, YouTube skipped
[46:25] 80 trillion questions again. Excellent.
[46:28] Let's see if I get the right one.
[46:32] All right. Okay.
[46:35] Oh, we scroll. Sorry, folks.
[46:41] Whoa.
[46:43] Uh oh, Scott the video. I can't scroll
[46:45] up anymore.
[46:46] Yeah like
[46:51] disappears. [gasps]
[46:53] I'm gonna ask like a $200 question, too.
[46:58] What was the last one you did?
[47:00] All right.
[47:00] Okay.
[47:01] Yeah. Let's answer this guy real quick.
[47:03] I have Nathaniel Thomas. I don't know.
[47:06] Okay. Bruce Wilkkey asks, "I have no
[47:10] colon, ilostomy, and carnival works
[47:12] amazing. I cannot digest ruffage without
[47:15] pee blockages. Meat digests immediately
[47:17] without issues. I know you have thoughts
[47:19] on carnivore. Uh, I'm obese and I'm
[47:22] losing weight and I'm still lifting
[47:24] strong lifts down 50 pounds. What advice
[47:26] do you have? My first advice is to make
[47:28] sure that any diet you are consuming is
[47:30] corroborated by and approved by your uh
[47:34] probably two people. One, your primary
[47:36] physician and to the gentleman that did
[47:38] the surgery for you. Uh, that's
[47:41] absolutely critical because you're in a
[47:43] post-surgical state. You may have some
[47:44] very, very different nutritional
[47:45] recommendations and requirements that
[47:47] you have to meet. But I will say on top
[47:48] of that, whatever seems to work for your
[47:51] body, absolutely do that. And as long as
[47:53] you're getting your proper nutrition, I
[47:54] wouldn't worry about any kind of like,
[47:56] oh, would you have to eat roughage? On
[47:58] average, yes, veggies are great. But if
[47:59] due to medical condition, you're unable
[48:00] to consume them, then maybe you are
[48:04] candidate for a fiber supplement, but
[48:05] already I'm outside of my scope because
[48:07] medical nutrition is really serious.
[48:09] It's uh something medical doctors uh and
[48:11] and RDS need to do. So say is I wouldn't
[48:14] worry too much about checking some weird
[48:16] boxes about what the average person
[48:18] eats. As long as it's working for you
[48:20] and your medical team says it's totally
[48:23] good to go and you're probably not in
[48:25] line for any sort of nutrient
[48:26] deficiencies, I think you're awesome and
[48:28] I'm really glad that you're having um
[48:31] you're having success uh with your
[48:32] lifting and you feel great. So hopefully
[48:34] that that keeps going. [snorts]
[48:36] Mike, we skipped three.
[48:38] Okie do.
[48:38] Can you go back anymore?
[48:40] Let's find out.
[48:42] Is Nathaniel Thomas
[48:44] Gint one of them.
[48:46] No back.
[48:47] I I'll get Nathaniel. I do see him.
[48:49] Okay.
[48:50] What about Will Murray, Brian?
[48:53] I see those.
[48:54] Okay great.
[48:55] Uh let me see if Ginp
[48:59] Oh, I see. Okay, I think we're scrolled
[49:00] back. Okay, great. I I hope. All right.
[49:05] Oh, hold on. Uh Jose Sanchez says, "No
[49:08] questions, but feel free to DM feet
[49:10] pics." Check your DMs, my friend.
[49:13] Though, I will throw an occasional
[49:14] starfish in there. And I don't mean the
[49:16] sea, the sea loving animal. I mean a
[49:19] Well, you know what I mean. Let's not
[49:21] get kicked off YouTube. Check your DMs,
[49:23] sir. Nathaniel Thomas says, "Hi, sir. I
[49:26] have a herniated disc, but I still want
[49:28] to reach a 500 lb deadlift and a 400 lb
[49:30] squat finally. However, I'm not sure I
[49:32] can keep powerlifting with this injury
[49:33] flaring up every 3 months. Any advice?"
[49:36] Nathaniel, I have one piece of decent
[49:38] advice for you, which I hope is decent.
[49:40] Do everything you have to over the
[49:42] period of months if not years to get
[49:44] that injury completely asymptomatic or
[49:47] the most asymptomatic it can be. Check
[49:50] in with rehabilitative specialists,
[49:52] physical therapists, sports medicine
[49:54] doctors to make sure that they clear you
[49:56] for heart training. So all the exercises
[49:59] that hurt it, don't do them. All the
[50:01] exercises that overload your back and
[50:03] your legs in a safe, effective manner
[50:04] that does not irritate the injury, do
[50:06] them. I've had I do have a herniated
[50:07] disc. There's a part of my ass I
[50:09] actually can't feel to the touch because
[50:11] those nerves are all fucked now. It's
[50:13] terrible.
[50:15] I'm not going to get into my fetishes
[50:16] now. You guys can fill in the blanks.
[50:18] You're all perverted. So, um, just get
[50:21] fucking healthy, bro. And as you're
[50:23] building your legs and your back with
[50:25] exercises that are not probably as
[50:27] loading or as bending or rounding of the
[50:30] spine as they could be eventually,
[50:32] you're going to be building the
[50:33] foundation for these lifts. And then
[50:35] when you're nice and healed, very with
[50:38] an unbelievable attention to almost
[50:40] flawless technique, start to thread in
[50:42] heavier versions of squats, of
[50:44] deadlifts, and try to get heavier. Great
[50:47] fatigue management. Don't overdo it. And
[50:49] I'll tell you one last thing. Do not
[50:50] ever fucking grind a rep that you don't
[50:52] think you can make or that will require
[50:54] any any substitution of shitty technique
[50:56] for damn your ideal technique. Other
[50:58] motherfuckers can afford it. You can't
[51:00] because one little move from you and
[51:01] you'll be back in the fucking saddle
[51:03] again with her back. Um, and hopefully
[51:06] uh all this works out for you, but place
[51:08] your health ahead of your short-term
[51:10] fitness goals because your short-term
[51:12] fitness goals lie in a foundation of
[51:15] amazing health. And if you take that
[51:16] away, this doesn't fucking matter.
[51:19] Yeah, Scott, you're looking at me for a
[51:21] second. What do you
[51:23] just making sure we get everybody?
[51:25] Super.
[51:26] We definitely want to answer everyone's
[51:28] question, folks. Will Murray asks,
[51:30] "Thank you for all your work. Any
[51:32] thoughts?" Oh, my pleasure. Thank you so
[51:34] much. Any thought on training on a Oh,
[51:38] this question's so fucking amazing. Hold
[51:40] on. Oh, I just farted. I hope you guys
[51:43] don't smell that. Oh, again and again.
[51:45] Oh, shit. Scott, the video guy is in the
[51:46] room with me. Scott, cheers.
[51:50] All right.
[51:53] Um, any thoughts on training on a micro
[51:55] dose of LSD or psilocybin? That's
[51:58] mushrooms for all of you folks not in
[52:00] the know. uh feel it gives me increased
[52:02] focus and mind muscle connection.
[52:05] Uh yeah, people say a lot of great stuff
[52:08] about micro doing these things. I don't
[52:10] know what the long-term health
[52:11] repercussions are or other stuff. Um so
[52:15] unfortunately I don't know about that.
[52:16] Um if it is actually sustainable from a
[52:18] health perspective or even enhancing
[52:21] then I don't see any huge downsides with
[52:22] it. Um micro doing shouldn't interfere
[52:25] with gastric motility which high dose of
[52:27] mushrooms absolutely will. People don't
[52:29] typically like get an acid and mushrooms
[52:31] and eat a lot. Um, but that's mega
[52:34] dosing. Um, so if you feel that it works
[52:38] for you, it might not be bad. Although
[52:40] there's I I don't know how many studies
[52:42] there are on long-term outcomes with
[52:44] stuff like that. Um, maybe it works.
[52:48] Yeah. Careful driving your car around.
[52:51] Drugs are drugs. I never do I've
[52:53] actually never done acid. I've done
[52:55] mushrooms lots of times and I've never
[52:56] micro dosed uh a single time. Mega dose
[52:59] or go home, I say. And I did actually go
[53:02] on purpose to a gym one time after I was
[53:04] pee high in mushrooms. It's a weird
[53:06] place. The lights are so bright and uh I
[53:09] forgot, but people do like the the
[53:12] they'll stare at you like in a
[53:14] confrontational manner because they're
[53:15] in the middle of a very confrontational
[53:17] thing. And like this one guy turned
[53:19] around after a set of dumbbells and I
[53:20] was just in the gym like and he like
[53:22] looked at me and I was like
[53:24] He had a mean face. I tried to lift. I
[53:26] tried to curdle the 15 pound dumbbells.
[53:28] It was the heaviest thing I felt in my
[53:29] entire fucking life. What a disaster. So
[53:32] hopefully your shit is better than mine
[53:33] on that end.
[53:35] All right.
[53:37] Brian Dembra says, "Hey, Dr. Mike, I've
[53:40] started working out in earnest and
[53:42] dieting in the last year or so. Your
[53:44] playlists have been a real GD useful for
[53:47] starting." Well, thank you so much and
[53:48] thank you for not swearing. Better to
[53:50] not swear, I say. Any tips for hamstring
[53:54] engagement? That's they're a problem for
[53:56] me. Make sure that when you're
[53:59] practicing your good mornings and stuff
[54:00] like a deadlifts that you're tilting
[54:01] your hips appropriately, getting into
[54:03] anterior pelvic tilt. Go slow. Keep your
[54:05] chest up and get a massive hamstring
[54:07] stretch, keeping your knee not like
[54:09] this, but like this the entire time. If
[54:11] you have hamstring machines, various leg
[54:13] curls, I would say try to put some
[54:15] padding into them so that you get a
[54:17] nasty stretch on the bottom. That nasty
[54:20] stretch is everything. go through a full
[54:21] range of motion and try a variety of
[54:23] different rep ranges. And if you have
[54:25] trouble engaging, sometimes just doing
[54:26] more sets gets you all the work you need
[54:28] and over time your engagement will
[54:31] improve. So, uh, yeah, best of luck,
[54:33] Brian. I hope it works out.
[54:37] All right.
[54:39] [sighs and gasps]
[54:41] Did you hear that, Scotty? [snorts]
[54:45] I think it's charged. All right,
[54:50] Gurgelli Blasco
[54:54] my question. How to manage the training
[54:55] and diet if somebody catches an illness
[54:58] for example the COVID at the middle of a
[55:01] messycle how long? So yes, very good
[55:04] question. I would say if you have
[55:05] systemic system uh symptoms like uh
[55:08] fever or uh malaise or very low energy,
[55:11] I would say no training until you'll
[55:12] feel pretty damn good and then do at
[55:15] least half a week of very easy training
[55:17] like D load training. That'll make you
[55:20] feel a lot better. When you're back to
[55:21] pretty much full health, start a new
[55:23] messa cycle, brand new, could be the
[55:25] same structure as the old one. And then
[55:27] very low volumes, low intensities, three
[55:29] or four reps in reserve,
[55:32] two to three sets on exercises, and then
[55:35] slowly work up from there. I wish I had
[55:37] better news. I wish it was some kind of
[55:38] hack so you just go crazy training right
[55:40] after, but unfortunately that's not the
[55:42] reality.
[55:44] All right, Fox when one fox is not
[55:48] enough. Says, "I have a question for Dr.
[55:50] Mike. I've got an artisian well on my
[55:53] property and the water pressure is
[55:55] lousy. Any suggestions? Yes. Uh, one
[55:59] easy suggestion, uh, what I would do is
[56:03] you drill down at a roughly 45 degree
[56:06] angle to about 500 m below the
[56:10] repository for the well and insert like
[56:13] a 3 or 4 kiloton nuclear device. Um,
[56:17] neutron bomb to minimize radiation and
[56:20] just
[56:22] all sorts of stuff is going to come out
[56:24] of that well. water, radiation,
[56:27] dirt with radiation on it, strontium 90,
[56:30] it's going to be great, but no more well
[56:32] pressure problems.
[56:34] Yeah, nuclear weapons can solve so many
[56:36] great things. Um, if you guys ever want
[56:38] to go down a nerd rabbit hole, cuz tbh,
[56:42] um, I was a nerd way longer, uh, way way
[56:46] long ago before I was ever a lifter. Uh
[56:49] you guys want to go down a a a nerd
[56:51] rabbit hole, look at some of the
[56:53] proposals made in the 50s and 60s both
[56:57] in the western nations, United States,
[56:59] UK, etc. and a lot of really wacky ones
[57:01] from the Soviet Union about using
[57:04] nuclear weapons for um geoengineering
[57:07] purposes. Like so for example, if you
[57:09] have like a uh like a threemile stretch
[57:12] of land between two lakes and you want
[57:14] to connect them, that's like a
[57:16] preposterously expensive super long dig
[57:19] in order to get like some kind of river
[57:20] going between them. But if you line some
[57:23] nuclear mines, you know, five mines, 1
[57:26] kiloton each, between the shit, you go
[57:28] like this, just automatic river with
[57:30] almost no investment. So there's all
[57:31] these like really really zany ideas
[57:33] about how to use nukes for engineering.
[57:35] The problem is the radiation. If there
[57:37] was no radiation, we'd be doing that
[57:38] shit now, but god damn does that shit
[57:40] suck. So, it's it's kind of cool. Kind
[57:42] of a cool thing.
[57:44] All right, Stephen Usetta asks, "How
[57:48] much cardio is too much? Priority is
[57:50] building muscle, but I get serious doms
[57:51] every time I train legs, but want to
[57:53] train cardio so that I can go hiking,
[57:55] Kilanjaro, and other mountains planned."
[57:57] Whoa, holy shit. Um, best of luck. So,
[58:02] how much cardio is too much? It's really
[58:04] like this. you have a certain rate of
[58:08] gain that you're going to get with no
[58:10] cardio. With a little bit of cardio,
[58:12] your rate of gains is probably going to
[58:13] be just just a tiny bit higher uh from
[58:16] the better nutrient um flow, from uh
[58:20] being able to stay leaner, from having a
[58:21] better work capacity for better
[58:23] workouts. And then just after that, any
[58:27] more cardio that you add, the rate of
[58:29] gains will start to decline. And then at
[58:31] some point, it'll be no gains, and then
[58:33] at some point it'll be muscle loss. The
[58:35] thing is because you're very familiar
[58:36] with a typical rate of gains that you
[58:38] experience, you will be able to titrate
[58:41] your cardio to get the level of gains
[58:43] that you want based on your baseline. So
[58:45] if you know like typically have great
[58:46] workouts and typically you can add up
[58:48] five pounds here and there every, you
[58:49] know, few months to your lifts or every
[58:51] few weeks, know that and then do like
[58:55] whatever cardio that you think is a
[58:57] little bit more than you're doing now.
[58:58] Like increase your cardio by 25 or 50%
[59:01] volume, intensity, whatever it is. And
[59:03] over the course of the next mess cycle,
[59:05] see how it goes. If it's a great mess
[59:07] and you just blast all your legs shit
[59:08] out of the water, hey, sweet. Uh,
[59:10] increase again, right? And then at some
[59:12] point, you'll be like, you're going to
[59:14] feel the cardio so much your legs are
[59:16] physically going to be tired. And you're
[59:17] going to have multiple times when you go
[59:19] to the gym in a mess cycle where you're
[59:20] going to be like, time to train legs.
[59:23] Uh, and you're going to warm up, you
[59:25] know, I'm fucking weak. This is
[59:26] terrible. My legs are beat up from the
[59:27] cardio. And you're going to realize,
[59:29] okay, this is untenable. I need to do
[59:30] less. But because you started a certain
[59:32] level of cardio and you expanded to a
[59:33] certain amount, now you have this
[59:35] bandwidth that you understand the
[59:36] topography of and you can say, "Okay,
[59:38] this is too much. This was not enough.
[59:40] I'm going to go here and I'm going to
[59:41] get great gains in both respects or
[59:43] anywhere between here for the trade-off
[59:45] you're looking for." Another thing I
[59:46] would say is as your trip to Kilamanjaro
[59:49] or wherever um you plan on going and you
[59:52] know getting killed by natives and then
[59:53] you get on a National Geographic mystery
[59:56] documentary, hopefully it doesn't
[59:57] happen, but always a possibility.
[60:01] uh as you get closer to the event, do
[60:03] more cardio and invest less uh in your
[60:06] weightlifting and your weight training.
[60:08] And then temporarily you'll have maybe
[60:10] even a month or two of no gains in your
[60:13] lifting movements. And remember that all
[60:15] the muscle if you lose any muscle, it's
[60:17] all temporary. It comes back no problem
[60:18] when you pull back the cardio and
[60:19] increase the food and weights later. But
[60:22] in those uh month or two before you can
[60:24] ramp your cardio like fucking wild and
[60:26] just still maintain everything you have
[60:28] and then you're going to be unbelievably
[60:30] proficient at hiking when it comes time
[60:32] to do it. And then when it comes time to
[60:35] get back into the groove and start
[60:36] putting on muscle on your legs again
[60:38] then you can switch those gears. So not
[60:40] only is there that t titration element
[60:41] but there's also a timing element and
[60:43] that more or less described all of
[60:44] modern periodization at the same time.
[60:46] So give that some thought. Best of luck
[60:48] in uh all of your mountains. I've
[60:50] summited Scott video guy. How many times
[60:52] have you filmed me personally summit K2
[60:54] unassisted with no oxygen?
[60:56] Oh man, I lost count.
[60:58] Let me stop counting after 19 times.
[61:00] I once drove a Lamborghini up to K2. It
[61:03] was tough drive.
[61:05] The the rearwheel drive.
[61:07] We got the four-wheel drive model, but
[61:09] then I was like, "Fuck it. Let's do this
[61:10] rear wheel." We got it done.
[61:11] You need more of a challenge.
[61:12] Yeah, it's shit's too easy out here,
[61:14] fellas. That's the problem.
[61:17] All right.
[61:20] Next up is Navidivid SGS.
[61:23] How to de load on peeds running first
[61:26] cycle, but I got strong too fast and I'm
[61:28] feeling the effects. I'd like to keep it
[61:29] as short as possible. So, first thing,
[61:31] don't keep it as short as possible. If
[61:33] you keep it as short as possible, you
[61:35] end up having a crude [clears throat]
[61:37] micro trauma to your tendons and you'll
[61:38] snap your shit up later. Keep the dealer
[61:40] the same as always, one week on average.
[61:43] And uh on peeds, I would say that
[61:46] because there is a tendency to want to
[61:50] ameliate ameliate the effects of your
[61:53] connective tissues not getting strong
[61:54] enough fast enough versus your muscles.
[61:58] I would say you take the standard de lo
[62:00] and you could just do that. That's
[62:01] totally cool. But also take the standard
[62:02] de lo and make everything 50% lighter
[62:04] than normal. So very very easy. Like
[62:07] three days a week versus your typical
[62:09] six. [snorts]
[62:11] 50% sets, 50% load, 50% reps every
[62:14] session.
[62:16] Rest, eat, relax, sleep the rest of the
[62:18] time. You're going to feel amazing. Come
[62:19] back, ease back in. It's easy to get on
[62:22] a shitload of gear. You just go, boom, p
[62:25] comes off. Ease in, let the gear do the
[62:27] work under the hood. You do high quality
[62:29] progressive training. As if you're not
[62:31] on gear, but the autoregulation takes
[62:33] care of everything. So, if you're on
[62:34] gear, you'll be able to add a few more
[62:35] sets here and there, or add a little bit
[62:37] more load here and there. Take your time
[62:38] and do it right. Go slow. Um, the idea,
[62:41] and we have direct YouTube videos on
[62:43] this, but the idea that training on gear
[62:46] and training natty is different is
[62:50] mostly wrong. There are a couple of
[62:52] nuance distinctions which are really
[62:54] just not pertinent in most cases. And
[62:56] also,
[62:58] it's a interesting thing on social media
[63:00] where there's a demand for videos like
[63:01] that cuz natty motherfuckers are always
[63:04] curious about the shit. Um, and geared
[63:07] motherfuckers are always like, "Yeah,
[63:08] man. I'm a gear now. I'm fucking
[63:10] special, bro. Look a superhero.
[63:11] [clears throat] Nothing applies to me
[63:13] anymore. It's all different then, which
[63:14] is fucking wrong.
[63:17] And from a creator perspective, people
[63:19] who make videos want to talk about stuff
[63:22] and maximize or um exaggerate all the
[63:26] differences. So, it's really is very
[63:28] little difference. But the thing with
[63:29] gear is that you have this ability to
[63:31] get super strong, super fast. You can
[63:33] sort of outrun your body uh and then you
[63:36] it becomes unsafe because you can get
[63:37] hurt. So, I would say if anything, your
[63:39] training on gear should be more
[63:40] conservative. And I promise you'll get
[63:43] just as big. And by just as big, I mean
[63:44] bigger.
[63:46] Good question.
[63:49] All right. Anton Borkc,
[63:52] no relation to the artist, I assume.
[63:55] Eating above calories during diet, but
[63:57] only protein.
[64:01] Eating only protein is almost
[64:02] impossible. Good luck with that.
[64:06] There is a hypothesis of something
[64:08] called rabbit hunger or rabbit
[64:09] starvation where people eat a ton of
[64:12] protein over their maintenance calories,
[64:15] but they still lose weight and fat. As
[64:17] far as I know in the lab that has never
[64:18] been demonstrated. So, uh,
[64:23] it's quirky
[64:25] and it probably won't work, but if you
[64:27] want to try it for science,
[64:29] I can't say you have my blessing because
[64:31] I don't want you to fucking kill over
[64:32] and me get sued. But uh I would just I
[64:35] would just do a more conventional
[64:36] approach because it's just uh for the
[64:38] effort that you're putting in, it's just
[64:40] more likely to work out well for you.
[64:42] Yeah. But good luck, man.
[64:45] All right. Mino Levon
[64:49] says, "Hi there. I started a new me
[64:50] cycle for the first month is upper lower
[64:53] split.
[64:55] Day one lower 39 sets. Day two upper 36
[64:59] sets. Day three lower 33 sets total. Day
[65:02] four upper 24 sets. Day five, another
[65:04] lower.
[65:06] No sets for that. Effort is 50 to 75%
[65:10] and rest is 45 seconds.
[65:15] Uh I would say that looks fine, but what
[65:18] you could do is significantly reduce the
[65:20] sets maybe by half
[65:22] and increase the effort level relative
[65:26] effort. Although I think effort by that
[65:28] you mean intensity 50 to 75% is fine.
[65:30] Yeah. As far as percent 1RM, I would say
[65:33] decrease the number of sets
[65:35] uh and increase the number of uh seconds
[65:38] you take for rest. Maybe double that.
[65:41] Make sure that you're not out of breath
[65:42] before your next set and you might be
[65:43] able to get a more efficient program
[65:45] going.
[65:48] All right.
[65:53] Cabalitos
[65:57] says, "Hey, Dr. Mike, I'm a huge fan.
[65:59] 6'6. Excellent. I love jokes like that.
[66:02] I'm flexible enough to ask to grass
[66:05] squat, but I get super fatigued after as
[66:07] few as three sets. Should I find a
[66:09] different exercise uh or just aim for
[66:11] good SFR on the squat? I think you could
[66:13] do both. I think you could work on your
[66:14] SFR on the squat, but at the same time,
[66:16] maybe invest in some leg pressing or
[66:17] some hack squatting and save the squats
[66:19] for later. So, maybe like do three or
[66:22] four sets or however many need on a hack
[66:23] squat or leg press, something that
[66:25] doesn't beat you up as much. and then uh
[66:27] do two or three or four sets on the
[66:29] squat afterwards. You'll need less
[66:30] weight. You'll get to practice your
[66:31] technique well and your work capacity
[66:34] won't be limited much. But I I'll also
[66:36] say it depends on what you mean by super
[66:38] fatigued because I get super fatigued
[66:39] for one set of squats and I often throw
[66:41] up after two. So sometimes it just comes
[66:43] with a territory. But uh take that under
[66:46] advisement.
[66:49] All right,
[66:52] [snorts]
[66:54] Fox 20 RPS.
[66:58] Hey, Mike, will RP ever have a PT
[67:00] certification course? Most courses suck,
[67:03] though. If there aren't any good
[67:04] courses, let me know. I have all the
[67:06] answers you are looking for. I have all
[67:08] the answers you were looking for.
[67:12] Do you guys think uh Jedi ever do the
[67:14] Jedi mind trick, but don't say anything?
[67:16] like run up to like a stormtrooper and
[67:17] he's like points the gun at you like
[67:20] he's like just stands there like you
[67:23] stupid motherfucker. He's like I'm a
[67:25] stupid motherfucker. Like oh I didn't
[67:27] mean to say that out loud. God damn it.
[67:29] All right, get out of here. He just
[67:30] leaves. Day in the life. I shouldn't be
[67:32] a Jedi. Too much power.
[67:37] Instantly go to the dark side.
[67:40] Will RP ever have a PT certification
[67:43] course? Yes,
[67:45] hopefully within the next two years.
[67:47] This is a course that we will begin
[67:49] working on creating hopefully in the
[67:51] next two months.
[67:55] Most courses suck. Agreed. If there are
[67:57] any good ones, let me know. The Menow
[67:59] Henselman's has a PT course that's
[68:02] probably really fucking good because
[68:03] Mento almost never puts out anything
[68:05] that's not really fucking good. So, give
[68:08] that one a look.
[68:11] All right, Birdman. I'm a huge fan of
[68:14] your rap, Mr. Birdman. My hips are
[68:17] uneven. From scoliosis. When squatting
[68:19] heavy, my path isn't perfectly straight,
[68:22] but curves out laterally to one side.
[68:24] Any thoughts? I would say have a sports
[68:26] medicine doc look at that and tell you
[68:28] if it's um going to be deletarious to
[68:30] your joint health. And if not, I think
[68:32] it's totally fine. And if your path up
[68:34] isn't perfectly straight, but curves
[68:35] laterally to one side, I think you can
[68:37] squat in front of a mirror for a while
[68:38] and probably correct that to some extent
[68:40] and maybe it'll be okay.
[68:45] All right.
[68:48] All right.
[68:54] Never lose your nerd
[68:56] says, "Thanks for the input. Keep up the
[68:58] great work." Oh, thanks, man. We're
[68:59] trying. We're trying.
[69:02] [snorts]
[69:02] All right. Dreamer. Sweet name.
[69:05] Beginner. Two months into full body
[69:07] workout. Three times a week, six feet
[69:08] tall, 27 years old, 20 to 22%ish
[69:12] body fat. Should I diet for maintenance
[69:14] uh and get newbie gains or cut? I would
[69:19] say two months into I'll tell I skip to
[69:22] my Lou on this one. One whole year
[69:25] default when you start maintain and just
[69:28] fucking eat food. Don't worry about your
[69:30] body weight or just maintain it and just
[69:32] train hard and you're fucking in the
[69:33] clear. After a year, you can decide
[69:34] whether or not to bulk and cut.
[69:37] And uh I will say it would be helpful.
[69:40] You provided a lot of information which
[69:41] is great. Uh a dickpick would really
[69:44] just seal the fucking deal. I would I
[69:46] would really be able to tell you what to
[69:47] do in many respects, not just in
[69:49] training. like, you know, holy shit, you
[69:51] should get into porn or holy shit, you
[69:54] should really tell girls before shit
[69:56] happens that you got like a condition.
[69:59] That's what I do. I'm just kidding. I've
[70:01] never met a girl.
[70:05] My wife and I have an arranged marriage.
[70:09] All right,
[70:12] Ryan Hollier, it says here your message
[70:16] was retracted.
[70:18] Please please please
[70:20] try asking again. We don't want to leave
[70:22] you hanging, my friend.
[70:25] All right.
[70:28] Jinpave
[70:34] says, "Hey, Dr. Mike. Stoked for the
[70:36] upcoming nutrition class. I assume
[70:38] certification.
[70:40] Amazing. It's going to be gargantuan."
[70:47] They actually have a video of our
[70:48] nutrition walking through a major
[70:50] megalopous. Just one fucking
[70:53] skyscrapers.
[70:57] Hold up. Hold up.
[71:00] This is going to be too loud for the
[71:01] It's going to be too loud, isn't it?
[71:07] Like that. But with a skyscraper.
[71:10] It was worth it. [gasps]
[71:13] Um, is it safe to assume the higher
[71:15] level courses will be offered in the
[71:16] future? Yes. Not in the one to two-year
[71:19] future, but in the two-year plus future,
[71:21] definitely. They're all um theorized and
[71:24] sort of like we have a list of courses
[71:26] we potentially offer. We just want to do
[71:29] a really high quality job with the first
[71:30] C and we're not trying to money grab
[71:32] this fucking shit and be like, hey,
[71:33] like, you know, C one's released three
[71:36] months later 2, three, and four.
[71:38] Advanced C and dildosert. Dildos. That's
[71:41] a good idea.
[71:43] And yes,
[71:44] Greg said is in the comments advertising
[71:47] his cookbook.
[71:48] My man, [laughter] the real Greg.
[71:50] Get that shit, Greg. Sell that fucking
[71:52] book.
[71:55] Fucking awesome. [laughter]
[71:57] And has a real Lamborghini.
[72:00] She does.
[72:00] Maybe several.
[72:03] Unbelievable. All right. Uh post show.
[72:06] Okay. Sorry. Uh yes. So yes, we will uh
[72:08] have highquality added courses in the
[72:11] future. And if you have the cert as a
[72:13] base course, there'll be a huge discount
[72:15] for those. So look for those. But we
[72:16] just want to do a good job. We don't
[72:17] want a money grab. I like when I said
[72:18] money grab as Greg just sets in the
[72:20] comments pimping out his cookbook.
[72:21] That's hilarious. Um
[72:23] and post show recovery still going well.
[72:26] 218 as of this morning. Your videos have
[72:29] been ridiculously helpful. Thanks, dude.
[72:31] Thank you so much, man. Um I'm glad post
[72:33] show recovering is going well for you.
[72:35] I've done many shows in which that was
[72:36] not the case for me. If you would have
[72:38] asked me after many of my shows, how's
[72:39] post show recovery going? I'd be like,
[72:41] [gasps]
[72:42] fuck. Do you think it's going? I don't
[72:44] know. I just asked. Look at me. I don't
[72:46] know. You ugly as usual. So, awesome.
[72:50] Awesome. Thank you so much for signing
[72:51] up for the circus, by the way.
[72:52] Hopefully, we don't let you down.
[72:56] Um, all right.
[72:58] Persistent question here from po.
[73:02] I like very very Jewish thoughts on the
[73:06] meta analysis saying that frequency
[73:07] doesn't matter if volume is equated and
[73:09] that there's minimal benefit of going
[73:11] over 10 sets per week per muscle. Uh
[73:13] it's largely correct for the kind of
[73:15] population they were studying which is
[73:16] just generally beginners
[73:18] as you become more advanced. Uh first of
[73:20] all volume equating hides the fact that
[73:22] you can double your volume with an
[73:23] appropriately high frequency and get a
[73:25] lot more benefit. Um, and then you can
[73:28] go over 10 sets per week per muscle,
[73:31] especially as an advanced individual,
[73:32] especially with a higher frequency. So,
[73:36] yeah, volume equation is great when
[73:40] you're doing theoretical work of trying
[73:41] to understand how training works. It is
[73:43] not great when you go into the real
[73:45] world and try to figure out, oh, like
[73:48] you don't have to equate your volume.
[73:50] It's kind of a saying like um the
[73:52] performance dynamics of a high class
[73:55] Mercedes uh sedan and a Lamborghini are
[73:58] roughly the same at 80 miles an hour.
[74:00] Like sweet. That's cool. I would expect
[74:01] that. But what about an 180? Well, the
[74:03] Merc doesn't do that. And a Lambo has
[74:05] great handling at 180. So
[74:08] you guys like that brought that back to
[74:09] Lambos. Shit. Y'all motherfuckers know
[74:11] what's on my mind.
[74:14] Wait wait wait wait.
[74:16] Ah, the Lamos are back there. I would
[74:18] never shoot in their direction. Let's
[74:20] keep something clear here, Scott. We
[74:21] never shoot at our vehicles,
[74:23] except for the bulletproof.
[74:25] The bulletproof Lambo, which we may or
[74:27] may not be in possession of
[74:29] motherfuckers. Hey, wait. Hey, which one
[74:30] of your Lamos is bulletproof, Dr. Mike?
[74:31] Wouldn't you like to know? I got
[74:33] assassination attempts left and right.
[74:35] I'm dodging the shit. You guys like how
[74:37] I'm doing a jiu-jitsu choke blocking for
[74:39] that? I assume most assassination
[74:41] attempts for me will be in the form of
[74:42] jiu-jitsu attackers.
[74:45] [screaming]
[74:47] I've never done jiu-jitsu in real life.
[74:49] It's all a scam.
[74:51] All right. Zack
[74:53] says, "Hey, Mike. I'm brand new to
[74:55] lifting at 25 years old. I'm horribly
[74:57] weak and have bad joints." Zack, you're
[75:00] not fucking horribly weak. Don't say
[75:02] that kind of shit. You're 100% fine. We
[75:05] all have different strength. And have
[75:07] bad joints, particularly loose elbow and
[75:09] knee ligaments. Oh, I thought you were
[75:10] going to say something a lot worse.
[75:11] That's not that bad. Even at low
[75:13] weights, for example, a 20 pound
[75:15] dumbbell curl, my joints hurt after all
[75:16] my sets. how to mitigate.
[75:20] So, I would say do weights that are even
[75:22] lower in which your joints don't hurt
[75:25] and slowly work up over time and you'll
[75:28] probably have a situation in which
[75:29] eventually you're doing 30 lbs and your
[75:31] joints feel great.
[75:33] Low weights are all insanely arbitrary
[75:36] and very individual. What is a low
[75:38] weight for someone could be a very high
[75:40] weight for someone else. Like, you know
[75:41] what I'm saying? I don't take my grandma
[75:43] to the gym and say, "Hey, grandma,
[75:44] here's a 200lb squat. It's easy for me.
[75:46] You should be able to do it for two
[75:47] reasons. One, it could kill her. Two, my
[75:51] grandma's actually fucking immortal and
[75:52] all she did was this and all of the the
[75:55] iron atoms and the weight deatomized and
[75:58] and and it just were gone. I don't even
[76:00] know where they mass energy
[76:01] conservation. I have no idea what's
[76:03] going on. Grandma, she's got the Raiden
[76:05] eyes and shit. Lightning everywhere.
[76:08] That's the last time I took Grandma to
[76:09] the gym. Bitch, lightning arc killed
[76:12] some random girl in the squat rack. In
[76:14] any case, Zach, just go at your own
[76:16] pace, man. And uh comparing yourself to
[76:20] others is cool until it's not. Just
[76:22] choose the weights that are appropriate
[76:24] for you. And they could be like really
[76:26] not a lot of weight. And stupid meat
[76:28] heads could see you at the gym, be like,
[76:29] "Look at that motherfucker curling 10
[76:30] pounds. Fuck him." But they go home and
[76:33] cry a lot and probably unemployed.
[76:35] Whereas you're probably a real sharp guy
[76:36] with a bright future. So fuck. Yeah. And
[76:40] if you think you have some sort of
[76:42] particular uh condition where your
[76:45] joints are particularly prone to
[76:46] disruption, something to go see a sports
[76:48] medicine doctor about. Best of luck to
[76:51] you man.
[76:54] All right. Alex P says, "Sup, Mike. Have
[76:56] a nice weekend." Hey, thanks, Alex P.
[76:57] You, too, man. You, too. I'm trying to
[76:59] have a nice weekend, but Mr. Nick Shaw
[77:01] is visiting right now. As nice of a
[77:03] weekend as we can at a corporate level.
[77:06] Don't laugh that loud, Scott, the video
[77:08] guy. He can hear us. He can always hear,
[77:12] always hear, always hear. Nicholas
[77:15] Ingraata asks, "Can we ask SAMs
[77:19] questions here?" Technically, yes, but I
[77:22] know nothing about SARMs. I've read
[77:24] almost nothing about SARM since about
[77:26] 2010.
[77:28] And uh I've never taken SARMs and until
[77:31] they have a much better risk to reward
[77:33] to risk profile, I won't ever fuck with
[77:35] them. So, there's probably better people
[77:37] to ask about SARMs than me. Man, a real
[77:39] talk. Just uh just just being real.
[77:42] [sighs]
[77:43] All right.
[77:47] Okay. Lulu and Dodo. Excellent.
[77:50] Excellent name. Hey, Dr. Mike. Thank you
[77:53] for all the information you provided.
[77:54] You are my favorite YouTuber. Which
[77:55] fitness YouTube channel do you
[77:57] recommend?
[78:00] Fitness YouTube channel?
[78:03] Renaissance periodization.
[78:06] [laughter]
[78:10] [snorts]
[78:10] Um, you know, so Stronger by Science
[78:13] does a nice fireside chat and they're uh
[78:16] they're mega nerd to a level that uh
[78:19] even uh tickles my nerd Willie, so to
[78:23] speak. So, I would I would I would check
[78:24] them out and uh preposterously don't
[78:26] have a ton of subscribers and they
[78:28] should have more. And uh let's see who
[78:31] else is doing good stuff. There's tons
[78:34] of folks. That's the first that comes to
[78:36] mind. I'm blanking. Um, Mr. Jeffrey
[78:39] Nippard is two things. One, an excellent
[78:41] YouTuber and also so handsome and he a
[78:44] lot of times I just put him on mute,
[78:45] watch him talk away into the night. I
[78:48] don't just watch. I'll tell you that my
[78:50] hands are not just on the phone.
[78:53] iPad.
[78:56] You guys get the drift. Scott, am I
[78:58] missing anyone? I I talk about other
[78:59] people constantly.
[79:02] Chad listen.
[79:04] Yeah, I don't know how productive they
[79:05] are at this. Uh, Juggernaut Training
[79:07] Systems is great. I don't know how many
[79:09] videos they're releasing nowadays. I
[79:10] think still think it's some. I will say
[79:11] though, Juggernaut Training Systems for
[79:13] training strength athletes and sport
[79:15] athletes like athlete athletes, not us
[79:17] idiots that go to the gym and do this.
[79:18] Uh, it dominant the dominant channel for
[79:20] that sort of thing. So, I'd say check
[79:22] that out. Um, that's really good. Yeah.
[79:25] Yeah. And they have so much content
[79:28] backlog from years ago. It's still super
[79:30] relevant that like you can watch that
[79:31] shit for forever and learn a ton of
[79:33] stuff.
[79:34] Eugene,
[79:35] Eugene Tio, which again has the Jeff
[79:38] Nippert effect of being very
[79:41] knowledgeable and his hair alone, my
[79:44] god. Now, let me just make something
[79:47] completely completely clear. If you took
[79:50] an arrow that was made by nanotech
[79:52] engineering to be perfectly straight,
[79:55] your boy is even straighter than that
[79:56] shit. But if Eugene Tio was like, "Yo,
[79:58] what's up?" I'd be like, "What's up?" If
[80:00] you know what I'm saying, if you catch
[80:01] my drift. Not even remotely straight.
[80:05] All right,
[80:07] here we go. [sighs and gasps]
[80:10] 40 Oracle, incredible name,
[80:16] [laughter]
[80:17] says, "So, you mean to tell me those
[80:19] hedge fund weenies you trained didn't
[80:21] gift you a Lambo?"
[80:24] They didn't gift me anything.
[80:28] Um,
[80:30] yeah. Yeah, they were great. And they
[80:34] weren't weenies. Some of them were
[80:35] strong as fuck. And we sure made them
[80:36] stronger. You know, it could be like uh
[80:39] crate u in the news article like
[80:41] attempted stabbing of hedge fund manager
[80:44] turns to shit when he stabs the other
[80:45] guy and watches him die. Actually, one
[80:47] of the hedge fund managers we trained
[80:48] was a pretty high ranked in jiu-jitsu.
[80:51] And I was like, "You just don't beat my
[80:53] ass." And he's like, "You better train
[80:54] me good or I fucking will." He beat me
[80:56] up. I cried and cried, making it no
[80:59] different than any other night, of
[81:00] course.
[81:02] All right. Anthony Bass, any relation to
[81:06] Mr. Lance Bass?
[81:08] Scott, is that a Backstreet Boy or an
[81:09] Insync member or a 98 degrees person?
[81:13] Yes.
[81:13] Okay. All the above, potentially none.
[81:16] How important, Anthony asks, is to eat
[81:19] more carbs, less fats for both
[81:20] hypertrophy and strength training as
[81:22] long as calories and protein are in
[81:23] check. not very unless you get to very
[81:26] extreme ends. So if you eat too little
[81:28] fat to keep your hormones in check, then
[81:32] you start to pay some nasty dividends.
[81:34] If you eat um super low carb and ultra
[81:37] high fat, your training energy will
[81:39] suck, your insulin dynamics will suck.
[81:41] So as long as you're getting like enough
[81:42] carbs to have like great pumps and great
[81:43] energy and enough fats to, for lack of a
[81:45] better term, keep your dick hard, then
[81:47] you're good to go. And it's really minor
[81:49] differences. like all of us talk about
[81:50] these super specific carb, protein, fat
[81:53] um trade-offs because like a bunch of
[81:56] times you come from a perspective of
[81:58] what you're doing and the kind of side
[81:59] of the industry you're involved in and
[82:01] like a lot of the stuff myself, Jared
[82:02] and Charlie do is like super geared to
[82:04] ultra high-end competitive bodybuilders.
[82:06] Like I aspire to be the person that
[82:08] about bodybuilding, nutrition, and
[82:09] training can cover everyone's bases no
[82:11] matter how advanced a bodybuilder they
[82:13] are. So, a lot of the time my my brain
[82:15] is on that end and I don't they're like,
[82:16] "I'm just a motherfucker trying to get
[82:18] jacked." And for motherfuckers trying to
[82:20] get jacked and and you'll get really
[82:21] jacked before any of this shit matters.
[82:23] Just eat plenty of protein, plenty of
[82:24] fats, and you'll be totally golden.
[82:28] All right.
[82:30] Ags, is Dragon Ball an inspiration for
[82:33] you? To be technically
[82:36] technically speaking, technically
[82:37] correct, Dragon Ball Z is Dragon Ball is
[82:42] a terrible cartoon made as a sick joke.
[82:44] Other than the pervert stuff involving
[82:46] Balma, which is sweet. Um,
[82:49] Dragon Ball Z. The first time I ever saw
[82:52] Dragon Ball Z, I thought this is the
[82:54] most poorly animated show I've ever seen
[82:56] in my life. They'd barely even tried.
[82:57] This is awful. Fuck the Japanese
[82:59] entirely.
[83:01] The second time I saw it, I the first
[83:02] time I was maybe like 13 or 14. The
[83:04] second time I saw it, I was like 14 or
[83:06] 15 and I actually watched it for a
[83:07] little and I believe the string of
[83:09] episodes I first saw then was when
[83:11] Piccolo fused with Nail and uh ascended
[83:15] to uh you know class one Supername or
[83:17] whatever. And uh it changed my entire
[83:21] life straight up. I couldn't believe
[83:24] when he comes out of that cloud of dust
[83:25] with like the atomic orbital shit. I
[83:27] couldn't say anything to anyone for like
[83:28] 10 minutes after. I was just like and
[83:32] my in huge fraction of my involvement in
[83:36] weight training a combat sport is based
[83:38] on Dragon Ball Z and if you said hey
[83:40] Mike any wish you want like we'll grant
[83:43] you right now any wish Dragon Ball Z
[83:46] powers are in a very short list of five
[83:48] wishes like number one's probably like
[83:52] society reaches the singularity and I
[83:54] get to see it happen number two is like
[83:57] I get Dragon Ball Z powers
[83:59] Um, yeah. Huge, huge, huge. And, and
[84:03] don't, don't start with me, you
[84:04] motherfuckers. All you anime
[84:06] motherfuckers. I'm kidding. Every time I
[84:08] say I like Dragon Ball Z, you know where
[84:10] this is going. Scott the video guy. Some
[84:12] motherfucker in the comments like, "Oh,
[84:13] yeah. Well, you should watch Naruto.
[84:17] I'm a grown ass man. I can't be watching
[84:19] shit eight-year-olds watch,
[84:20] motherfucker. The FBI is going to flag
[84:21] my ass for watching that shit as well."
[84:23] They should. What kind of grown adult
[84:24] watches that shit? videos of him going
[84:26] to school and
[84:29] [sighs] what am I gonna watch Sailor
[84:30] Moon next alone? Maybe JK Naruto seems
[84:35] pretty fucking baller. Anyway, that's a
[84:37] long-winded answer for a question.
[84:40] Harley Pockington, if that's not the
[84:43] most British ancestry name I've ever
[84:46] seen, asks, "Can I train with broken
[84:48] femur?" Oh my god. Optimally, upper body
[84:52] only. Certainly not optimally, but you
[84:53] can probably do a good job. I will say
[84:55] depending on the time course of your
[84:56] recovery from broken femur must must
[84:59] must check with hopefully your surgeon
[85:02] and your medical doctor, primary medical
[85:04] doctor about um can you train your upper
[85:07] body hard? Specify to them the
[85:10] following. Feel free to write this down
[85:12] if you like, but this will be recorded
[85:13] and will be replayed so you can just go
[85:15] back and record it. If they don't know
[85:17] what that means, tell them that you are
[85:20] going to be inducing
[85:22] transiently very high systolic and
[85:25] diastolic blood pressures
[85:28] and those are always systemic
[85:31] heavy lifting that does not involve the
[85:34] legs. Try to say that in as many ways as
[85:35] you can so they understand the gravity
[85:37] of the problem so to speak and then they
[85:38] can render a decent decision about yes,
[85:40] no, or actually when we take another
[85:43] scan on your leg three months later,
[85:44] we'll let you know if that's not a good
[85:45] idea. is because some of the broken
[85:48] femur stuff once they reconstruct
[85:49] whatever the fuck you broke down there
[85:51] and however many pieces um some
[85:56] the time course after surgery is very
[85:58] touchandgo and at some points after
[86:00] surgery a very high blood pressure
[86:03] elevation can actually start to damage
[86:05] some of those structures and put you
[86:06] back or actually risk uh like some the
[86:09] robotic events. Really really crazy shit
[86:11] you don't want to fuck with. That's why
[86:12] when they're like, "Hey, don't do
[86:13] anything hard for two weeks after
[86:14] surgery." They mean that shit. This is
[86:16] life and death. So, I don't want to tell
[86:17] you, "Yeah, go fucking lift because it
[86:19] might not be on the table." But if your
[86:21] doctor's clearing you, you absolutely
[86:22] can just use mostly machines and
[86:24] position yourself for upper body
[86:25] movements and I think you should be good
[86:27] to go. Yeah. But, uh, must must must be
[86:29] cleared by a medical professional.
[86:32] Your medical professional, not just some
[86:33] guy on the internet who's not even a
[86:35] medical professional.
[86:37] All right, we did another skip. Scott
[86:40] the video guy. Bear with me, folks, as I
[86:42] scroll up forever on YouTube.
[86:46] [sighs]
[86:47] Okay,
[86:50] Graham C.
[87:00] Fuck.
[87:04] Fuck.
[87:06] This is bullshit, bro.
[87:11] Man,
[87:13] this is awful.
[87:15] I can only go back up to
[87:19] Tommy Stiletto. Tammy Stiletto.
[87:27] Fuck.
[87:28] Should I read them?
[87:31] How the fuck are you seeing him? I'm
[87:32] not. Should I close the pop-up window or
[87:34] something?
[87:34] I have a different view. Do I have to
[87:36] like verify where they're at? You can't.
[87:39] I'm off the chat. Mine messed up.
[87:43] This is awful.
[87:49] What? Yeah. How many questions do we
[87:51] miss?
[87:52] [snorts]
[87:53] Tammy.
[87:55] Fuck. Is there a way I can bring this up
[87:57] on my own screen?
[88:00] And by me bring up I mean you bring up
[88:03] because I'm terrible at technology.
[88:05] Sorry folks, we're experiencing
[88:06] technical difficulties. Hey, is this
[88:08] your first time on the YouTube camera?
[88:10] Oh no, you've been in some mirror shots
[88:12] before.
[88:13] How do you get
[88:17] Isn't Scott good-looking?
[88:21] We always have this weird professional
[88:23] uh distance, shall I say?
[88:31] Let me see. [snorts]
[88:33] And I'll probably close super chat
[88:35] because it's 5:30 and we're
[88:36] Yes. I'll just answer from this then.
[88:38] Yeah. [snorts]
[88:40] Okay.
[88:48] Whoa.
[88:53] The
[88:58] So actually
[89:02] Oh, these are the They go up, right,
[89:04] Scott?
[89:05] Yeah.
[89:06] Thank fuck. I thought we missed a
[89:07] shitload of them. All right.
[89:09] Okay, we're back.
[89:12] Graham C asks, "Hey, uh, hi Dr. Mike.
[89:14] Any tips for wider buys and tries?"
[89:17] Wider. Interesting. My arms look skinny
[89:19] from the front but are pretty big in the
[89:21] front of bicep post. Thanks. You know,
[89:22] almost all of that is just going to be
[89:23] genetics. Um, try a variety of exercises
[89:27] and to the extent that you are able, the
[89:29] arms are just going to get big like
[89:30] they're going to get big. I I wish there
[89:32] was a good answer, but unfortunately I I
[89:34] think the 95% correct answer is just get
[89:36] bigger. Yeah.
[89:39] All right. Deu says, "Dr. Mike, my sexy
[89:43] overlord, my right biceps tendons tend
[89:46] to get very aggravated during any sorts
[89:48] of curls within three sets. Do you have
[89:51] any recommendations? Length and position
[89:52] tends to upset them the most." So the
[89:54] first thing is unfortunately try to
[89:56] avoid the lengthen position. Second is
[89:59] do some very very light lifting sets of
[90:01] like 20 reps 10 reps in reserve in the
[90:05] lengthen position after your main biceps
[90:07] training to try to build up some
[90:08] tolerance to that position. And over
[90:10] time you'll probably find that the
[90:12] lengthen position hurts less and less or
[90:13] doesn't hurt at all and then you can
[90:15] start to gear up into the heavier
[90:16] weights and everything will go much
[90:18] better. So that's my best advice.
[90:20] And also do stuff like underhand uh
[90:22] chin-ups and underhand assisted uh
[90:24] pull-ups and uh underhand pull downs.
[90:26] And I think you'll get a lot of bicep
[90:28] stimulus that way as well.
[90:31] By the way, I trained legs earlier
[90:32] today. You guys might have caught that
[90:33] shit on Insta. Holy fucking shit. I've
[90:35] been sitting here for like two hours,
[90:37] hour and a half. You know, like uh
[90:39] you've been sitting for a while after
[90:40] leg workout and then you like try to
[90:42] move your legs, you're like, "Oh, oh
[90:44] god." Like if there's like and you're in
[90:46] a plane and they're like, "The plane's
[90:47] crashing. Prepare to like run off the
[90:49] plane when it crashes." We're just going
[90:50] to do a water landing. We're like, I'm
[90:51] going to die. There's no way I can get
[90:53] up. So anyway, just sharing a little bit
[90:56] of my life with you.
[90:59] Lindsay,
[91:01] hello.
[91:02] Question. Dr. Mike, I'm doing a very
[91:05] basic pushpull legs program and I'm
[91:08] still progressing well, but am I missing
[91:10] out on not running a more methodical
[91:12] training program? So yes, absolutely.
[91:15] More methodical programs almost always
[91:17] yield some fraction higher training
[91:19] output than a less methodical program.
[91:22] But what I would uh ask you to try,
[91:25] Lindsay, is to look at the [snorts]
[91:31] degree of methodicalness.
[91:33] I believe the scientific term is metical
[91:35] immunity
[91:38] as a spectrum from I go in and I lift
[91:40] the weight to I'm a fucking nerd
[91:43] scientist like Dr. mic or some stupid
[91:45] shit like that person with no friends.
[91:47] Friends, no friends. And rate of gains
[91:50] is going to be whatever it is. And if
[91:52] you're ever like, "Oo, I wonder if
[91:54] getting more methodical is going to
[91:55] improve my rate of gains." Add one layer
[91:58] of methodicalness. So try to maybe get
[92:01] to the point where you're like, "Okay,
[92:03] I'm training everything three times a
[92:04] week, which is sweet, or twice a week,
[92:06] let's say. I know theoretically that
[92:08] some of my muscles recover way faster
[92:10] than others. So, my biceps, I know I
[92:12] could probably train three times a week
[92:13] instead of two, and theoretically it'd
[92:15] be better because they're always kind of
[92:16] like chilling and not really ever being
[92:18] pushed hard most the days of the week. I
[92:20] was going to try to take your biceps
[92:21] just to three days a week training and
[92:23] and change nothing else. And if you get
[92:24] like over the next couple months, you're
[92:26] like, "Holy fuck, like this really
[92:27] worked." Try it with your side delts,
[92:28] try it with your calves, try it with
[92:30] whatever. And then that way as you
[92:32] become interested in trading off a
[92:34] little bit more effort, a little bit
[92:36] more nuance, a little bit more sort of
[92:39] perseverance in the details for a little
[92:41] bit more hypertrophy or strength gains,
[92:43] you'll be able to sort of unccork that
[92:45] as you want. It's kind of like um you
[92:47] have like a drink in front of you and
[92:49] you're like, should I drink this or not?
[92:51] The answer is not like either drink at
[92:53] all or just like not drink it at all and
[92:56] push it off the table. All the answers
[92:57] like, "Well, if you're a little bit
[92:57] thirsty, you can have a gulp." And
[92:59] they're not thirsty anymore. You put it
[93:00] away like that. So, give that some
[93:02] thought.
[93:04] Going have to go to the backup mic, too.
[93:07] Is going crazy.
[93:08] It is.
[93:09] Yeah.
[93:10] Should I just take it out or I'll leave
[93:11] it?
[93:12] Just leave it.
[93:13] Turn it off.
[93:14] Just leave it.
[93:18] Do a better job or you're fired.
[93:22] Good help nowadays.
[93:24] Cool. Right.
[93:24] We're still live. Yep.
[93:26] Am I in your ears?
[93:28] Mhm.
[93:28] You can hear me?
[93:29] Yep.
[93:30] But can you see me?
[93:31] Yes.
[93:32] Yeah. You see?
[93:35] Back up.
[93:36] All right.
[93:39] One of the best names I've ever seen in
[93:41] all of social media. Slavic bore. You
[93:45] know, I used to be a member of a
[93:46] membersonly sect club, and that's what
[93:48] they called me.
[93:50] Hey, doc. I'm around 50% body fat right
[93:53] now and I was wondering if it is smart
[93:55] to do a main gaining phase
[93:58] where I eat at maintenance and let my
[93:59] body use stored body fat until I get to
[94:03] around 12 to 13% body fat. Unless you're
[94:05] a beginner in your first year or two of
[94:06] training, I would uh advise against
[94:07] that. It could work or you could just
[94:09] stay at 15% body fat forever. Um, you
[94:12] will continue to gain muscle at a very
[94:14] slow rate if you maintain, but a much
[94:16] faster rate if you purposfully cut down
[94:17] to like 10 percentage and then mass gain
[94:20] up to 15 and repeat that cycle over and
[94:22] over with occasional maintenance phases
[94:23] to reduce fatigue. It's probably not a
[94:25] good idea to do the main gaining. Uh,
[94:27] unless you're a beginner or unless
[94:29] you're Greg Net
[94:31] [clears throat] JK JK, Mr. Greg.
[94:34] [sighs and gasps]
[94:35] All right,
[94:38] Nathaniel Thomas, thank you so much for
[94:39] your generous donation. By the way, if
[94:41] you have a question, we're all ears.
[94:44] Mike Canis
[94:47] Gus,
[94:49] I have a anytime I read a name, by the
[94:51] way, I always toggle between American
[94:53] pronunciation of the name and Russian
[94:55] pronunciation because some of the names
[94:57] are just better to pronounce in the
[94:59] Russian, especially Eastern European
[95:00] names, as you would expect.
[95:03] Kanye. Okay. Quit training 2014 to 2019.
[95:07] 35 lbs overweight now and I want to
[95:09] regain 2014's LBM. 2020 I tried to cut
[95:12] 1% body weight
[95:14] 1% per week but LBM was low. Gave up and
[95:17] got fat. Should I try slower cut this
[95:19] time or try to recmp? Recomp. Just get
[95:20] back into the swing of things and train
[95:22] hard for a while. Not super hard, just
[95:24] incrementally harder over time in a way
[95:25] that is sustainable for you. Eat good
[95:27] food, eat healthy, have some snacks here
[95:29] and there. And after literally a year of
[95:31] that, you're going to gain a shitload of
[95:32] muscle and lose a shitload of fat
[95:33] anyway. and then go at half a percent
[95:36] per week for 12 weeks or so. Lose some
[95:38] fat, do a massing phase, gain some
[95:41] muscle and some fat. Repeat that over
[95:43] and over. Not only will after a few
[95:44] years you regain all of your LBM you
[95:46] lost, you'll probably gain even more.
[95:48] So, it's probably my best advice.
[95:52] All right, Eric Tim with an extra M at
[95:54] the end of his last name. Excellent.
[95:57] Asks, how useful slash necessary is it
[95:59] to vary exercises? For example, is the
[96:02] Coochie Clapper 3000/LEG
[96:04] adduction exercise something I should
[96:06] incorporate? Exercise variation should
[96:08] occur on an as needed basis?
[96:11] And there's fundamentally sort of two
[96:14] classes of need. One is you're just
[96:16] trying to do some shit that's different.
[96:18] Uh you want to target your adductors
[96:20] more than they have been. And the bad
[96:23] girl machine, good girl. It depends on
[96:26] your sociology of course. uh with the
[96:28] adductor machine is something you could
[96:31] see as a potential decent candidate
[96:32] exercise and then you use right the
[96:35] other thing is you know Scott can you
[96:38] turn that shit off I don't want to hear
[96:40] that idiot rambling it's me again the
[96:44] other reason to switch exercises is
[96:46] because of staleness and staleness is
[96:48] when the exercise starts to give you
[96:50] worse pumps and worse soreness and mind
[96:52] muscle connection sucks your joint pain
[96:54] gets a little worse you're like this
[96:56] exercise sucks and psychologically you
[96:57] don't want to do it anymore. You want
[96:58] something different. So, generally
[97:00] exercises start out pretty good. Uh
[97:01] stimulus to fatigue ratio and stainless
[97:03] drags it down over time. Technically,
[97:05] the relationship in a hypertrophy book
[97:06] is described better. It's it's more like
[97:08] this. When it gets down to here, you
[97:10] might want to replace it with another
[97:11] exercise for the same muscle group like
[97:13] barbell bench to dumbbell bench. And
[97:15] every 3 or 4 months, your dumbbell bench
[97:17] gets pretty stale. You replace with
[97:18] barbell bench and then it gets pretty
[97:19] stale and you continue to cycle through
[97:21] like that. So, is it necessary to change
[97:23] exercises? Yes. But the frequency of it
[97:26] will be determined by how your stimulus
[97:28] to fatigue ratio on that exercise is
[97:30] feeling. And if there are other good
[97:31] candidate exercises you want to try to
[97:32] replace it with that'll have a better
[97:34] stimulus to fatigue ratio. And it's an
[97:36] easy test. If you're like, "Man,
[97:37] benching sucks. I'm fucking done with
[97:38] benching." Try like deficit push-ups and
[97:40] the first workout you do with them,
[97:41] you're like, "Oh my fucking god, my pecs
[97:43] are blowing up and my shoulders feel
[97:44] great. Amazing." You do that until it
[97:46] doesn't feel amazing. Probably a few
[97:47] months and then you switch to another
[97:49] exercise that targets the same muscle.
[97:50] That's how I train all the time. It's
[97:51] been uh the way I've trained for gee who
[97:53] is like fucking decade plus now at the
[97:56] very least. It works. It fucking works.
[97:59] Tammy ask a question. It just just me
[98:02] through.
[98:03] So it's on the top right.
[98:04] Thanks YouTube.
[98:05] Yeah.
[98:06] Scott, this isn't Tammy's question. This
[98:07] is a picture of your balls.
[98:10] Oh, pretty good.
[98:10] More where that came from.
[98:12] Gee whiz, mister. Oh boy. Tammy asks,
[98:16] "How many
[98:24] There's some type in there.
[98:25] Ha.
[98:27] How many said should I be doing in the
[98:29] gym each day five times a week? Sets
[98:32] maybe
[98:32] sets
[98:33] to seriously recmp and get that
[98:36] superhero physique. I'm 160 pounds. Was
[98:39] 125 a few years ago. I hit a wall. I
[98:41] feel you on that, Tammy. So [snorts]
[98:45] Tammy, get over to get to the Google
[98:49] machine and type in hypertrophy hub
[98:54] RP
[98:55] hypertrophy hub muscle or something. And
[98:58] the one of the first hits, probably the
[98:59] first is going to be a hypertrophy um
[99:02] hub central guide for all of the muscle
[99:04] groups. and it has recommendations for
[99:07] every single muscle group for how many
[99:10] sets roughly to start out with, how to
[99:12] progress, how much weight to use, and
[99:13] that's going to take care of all of your
[99:14] in-depth question. Nothing I can tell
[99:16] you right now will will remotely be a
[99:18] great answer to that. In addition to
[99:20] that, if you get an RP custom training
[99:23] template from Renaissance periodization
[99:26] website, it's a h 100red bucks.
[99:28] Literally this weekend, it's 70 bucks
[99:30] because there's a 30% off sale if you
[99:32] use Labor Day 30 as your code when you
[99:34] check out. You can get the custom
[99:36] training template, pick all the muscle
[99:38] groups you want to train, and it'll just
[99:41] do all the work for you. So, you just
[99:42] pick all the your favorite exercises,
[99:44] and then once you do that, you just get
[99:47] in and do all the stuff. You rate the uh
[99:50] exercises and how they make you feel. It
[99:52] changes all of your sets and weights for
[99:53] you, and then it just takes care of
[99:55] everything. And each one of these comes
[99:57] with a sixe program that you can repeat,
[99:58] kind of add infin item if you want, and
[100:01] it's going to take care of everything.
[100:02] Another thing I'll say is if you hit a
[100:04] wall and you're not in the best place
[100:06] bodywise for where you want to be, don't
[100:08] worry about superhero physique just yet.
[100:10] Just get into a stable training pattern,
[100:12] do really well, eat really well. Your
[100:14] body's going to start to change slowly.
[100:16] And then over time, you know, some
[100:18] muscle gain phases, some fat loss
[100:19] phases, some maintenance, some more fat
[100:21] loss, some muscle gain, you're going to
[100:22] look better and better and better and
[100:24] better. If you want guidance with that,
[100:25] hey, I'll sell the fuck out of you, but
[100:26] here we go. Team Full Rom forum on
[100:29] Facebook. Just join that shit. It costs
[100:31] a little bit of money. It's like 30
[100:32] bucks a month. We can guide you at every
[100:34] fucking step of the process and actually
[100:35] send you the workouts. You get them
[100:37] automatically pre-made for you. All the
[100:39] exercises are selected. Do you want to
[100:41] get in on that? That's great. If you
[100:42] want to do it by yourself, no problem.
[100:43] So, you got some free options. You got
[100:45] some paid options. And remember that
[100:47] it's it's the long view that gives you
[100:48] the superhero body. I at once also
[100:51] aspired to look like a superhero, but it
[100:53] turns out I just ended up being a
[100:55] Russian James Bond villain. Not a lot of
[100:58] a lot of gear. I never seen anyone in a
[101:00] James Bond movie look like this. I'm
[101:02] still pissed about the Agent 47
[101:03] bullshit. How dare you? I can't fit into
[101:06] a suit. In any case, best of luck to
[101:09] you, Tammy. [sighs]
[101:11] Okay.
[101:15] Uh, Black Blake, thank you so much for
[101:18] your kind donation. Please ask a
[101:20] question. [sighs]
[101:22] All right. Leland Masaro says, "Formally
[101:26] morbidly obese.
[101:28] My loose skin, abs love handles, but
[101:31] overall body holds a good amount of
[101:32] water. I'm in the same place.
[101:34] Suggestions on pulling water when
[101:35] peeking. Taking TRT only as needed. No
[101:38] diuretics. It depends, but um I would
[101:43] talk to your coach. And something I
[101:45] would tell your coach is you say,
[101:47] "Nobody told me this, but I heard that
[101:50] alactone has worked for some people when
[101:53] safely prescribed by a doctor and
[101:54] monitored." That's all I'll say. But
[101:58] with Aldactin, you can also do the same
[101:59] thing. You just have to cut more water
[102:01] than everyone else. If you have more
[102:03] water when you're peeking, you just
[102:05] drink less water. Instead of like a day
[102:07] out, you start two or even three days
[102:08] out. Curtail your water intake to a
[102:10] smaller level. And it's just going to
[102:11] take you more days to dry out. But every
[102:13] day you're going to wake up, holy
[102:14] fucking shit, I'm drying out even more.
[102:15] I thought I was dry before my last show.
[102:18] And then I continued to dry out and I
[102:19] was like, "Oh my fuck, I just kept
[102:21] going." And I just kept dryer and dryer
[102:23] and dryer. On the night show, Jared
[102:24] looked at me cuz there's no mirrors
[102:25] backstage. And I was like, "I don't
[102:26] know, man. I don't know how I feel."
[102:27] He's like, "Dude, fuck." And then all
[102:30] the pictures are like, "Oh, holy shit.
[102:31] We dried the fuck out." So, it just
[102:32] takes longer in many cases. Best of
[102:35] luck, man. I I hope that uh the water
[102:37] thing sucks. I fought it for years, no
[102:39] knowing nothing.
[102:41] All right.
[102:43] All right. Katrona asks, "See, it's the
[102:45] Russian pronunciation." Okay. It was
[102:48] better than Kreiona, which I don't, you
[102:50] know, maybe that's your name and then
[102:51] I'm sorry I pronounced it Russianlike.
[102:53] Hey, Mike. Thanks for the great content
[102:55] as always. It was my pleasure. Even in a
[102:57] small or moderate deficit, I often wake
[102:59] up hungry in the middle of the night.
[103:00] Advice. Yeah. So, take some kind of
[103:04] casein shake especially or Caseian
[103:06] pudding or even a thing of Greek yogurt
[103:08] and when you wake up hungry in the
[103:10] middle of the night, have it in the
[103:11] fridge ready to go. Chow it down super
[103:13] quick and then go back to sleep. Uh if
[103:15] you're the kind of person who can go
[103:18] back to sleep easy uh after eating
[103:20] something like that, uh then it's going
[103:21] to work out well for you. Well, we'll
[103:23] say this is kind of a self self-s
[103:25] solving problem already. If you
[103:26] currently wake up already in the middle
[103:27] of the night hungry, eating something is
[103:29] almost certainly going to be able to put
[103:30] you back to sleep better than eating
[103:31] nothing. So, give that a shot. I think
[103:33] it'll work out well. Just whatever
[103:34] macros you have for the day, take out
[103:36] the protein and whatever other macros
[103:37] you need for that, mostly protein, out
[103:38] of your day daily diet, put it into that
[103:40] midnight meal, throw it in the fridge or
[103:42] whatever, and then uh and then do your
[103:44] thing. Yeah. Um, another thing is like
[103:46] if you have some like Fair Life or some
[103:48] kind of other like um Kroger brand super
[103:51] low carb milk, you can have that and we
[103:54] can actually do is get over to your
[103:57] fridge, pour yourself a glass of milk,
[104:01] uh, I'm going to say it, throw it in the
[104:02] microwave and whatever, heat it up
[104:04] however like however you like. I do the
[104:06] microwave and then uh, stir it up, heat
[104:08] it up again, and then you have a nice
[104:09] glass of warm milk. That'll put your ass
[104:11] back to sleep in a traditional way. So,
[104:14] give that some thought. I've done all
[104:15] that kind of stuff before. Another thing
[104:17] to consider is egg whites. You can make
[104:19] yourself a bowl of egg whites and throw
[104:20] them in the in the fridge and uh they're
[104:22] super easy to eat. You just go and go to
[104:25] sleep. You don't have to chew them
[104:26] really. And uh they hold in the fridge
[104:28] super well and um yeah, they're
[104:31] essentially all protein. Yeah, I've been
[104:33] there, man. Uh got another best of luck.
[104:38] Stephen says, "Serious question, but
[104:40] sounds super silly. I'm poor. I have
[104:44] been there, my friend. And morally, I'm
[104:45] still poor. Scott the video guy is
[104:48] morally destitute.
[104:50] He morally, he's in debt. Actually, I
[104:52] will say negatively rich. My 5:30 a.m.
[104:57] gym pre-workout is coffee. I happen to
[104:59] have lots of Smarties. Six grams of
[105:02] dextrose. Val value or invalid? Uh, I
[105:06] think it's great. I think it's great.
[105:08] Yeah. Super fast digesting carbs. Coffee
[105:10] is one of the best pre-work workouts
[105:12] there is and on a price performance
[105:13] basis absolutely the best. Um, bro,
[105:17] yeah, do it up. That sounds great.
[105:20] All right, Aan Shankwakar,
[105:25] amazing name and I love every time
[105:29] every time you ask a question, it's
[105:30] always great. Can we just appreciate Aan
[105:34] says how fitting of a last name the
[105:36] video guy is. It's like Scott was made
[105:38] for this job. Honey, he wasn't just
[105:40] made, he was engineered. There's a
[105:43] laboratory on uh where is what is
[105:47] Carellia. Yeah, you guys, the Star Wars
[105:50] fans will know where that is. Uh Scott
[105:52] was grown in a petri dish to be the
[105:54] ultimate video guy. By accident, he
[105:57] turned out to also be a pervert, but uh
[106:01] no love lost as far as the FBI is
[106:03] concerned. So, the fun continues.
[106:06] Video isn't the only job I was made for.
[106:07] Video is not the only job. They say
[106:10] video killed the radio star. Scott Hoon
[106:12] killed the radio star. In fact, he's
[106:13] killed many radio stars. Usually in
[106:16] their showers, blood splatters, you
[106:17] know, that whole thing. All right.
[106:20] Next up is I'm
[106:23] Tesla Batch. Excellent name. 43 years
[106:27] old. Been lifting for a few years.
[106:29] Wondering what the best way to get the
[106:30] way I look with a pump after upper body
[106:33] day. Thanks. Continue to get bigger over
[106:36] time. continue to get leaner on average
[106:38] over time through various fat loss
[106:41] periods and then like maybe one or two
[106:44] three years from now is you're gonna
[106:47] always look like you have a pump when
[106:50] you're lean
[106:52] and bigger.
[106:54] You just always look like you have a
[106:56] pump. Like right now I'm pretty lean and
[106:58] pretty big for what I usually am. If I
[107:00] walk around then I see a picture of
[107:01] myself uh like my wife took or
[107:03] something. I'm like holy fuck shit. Did
[107:04] I just do a workout? probably like, "No,
[107:05] I'm just like, you know, uh I'm at the
[107:07] stage." So, yeah. And also, creatine, if
[107:10] you take creatine, you always have kind
[107:12] of a half pump. Yeah. All right. Legal
[107:16] has a question.
[107:18] [sighs]
[107:19] Actually, a few. All right. I am 37
[107:21] years old, 180 cm,
[107:24] 244 pounds. God damn.
[107:28] Want to get to 181 190, get bigger. I'm
[107:31] just kidding. Goal is fat loss and get
[107:33] healthier. I'm new to strength training
[107:35] doing twice a week. Continue my question
[107:37] in the next super chat. All right. I
[107:40] find doing one meal a day lets me stay
[107:43] in a calorie deficit but is causing
[107:45] muscle loss on non-training days
[107:47] interfering with muscle gain on training
[107:49] days. Yes, that's correct. I picked up
[107:52] doing cardio for the last three months.
[107:54] Usually 30 to 40 minutes of spin biking
[107:56] three times a week. Maybe 40 minutes of
[107:58] brisk walking five times a week. Thank
[108:00] you, Dr. Mike. Yeah, I would try Legolus
[108:03] for best results to eat three meals a
[108:05] day. They don't all have to be big. You
[108:07] can still eat one big meal a day and
[108:08] have like maybe like a Caseian protein
[108:11] shake for the other two meals or like a
[108:13] bar or something or just some lean meat
[108:15] with some um veggies. I noticed you're
[108:18] paying in Australian currency. You guys
[108:20] have like the best food in the world,
[108:21] the highest fuck quality ever. So, uh
[108:24] should be pretty easy to find that
[108:25] stuff. I really do think that one meal a
[108:27] day will get you lean, but you will
[108:30] sacrifice lean body mass to get down
[108:32] there. Three, even three meals a day is
[108:35] going to have a bigger impact. So, so
[108:36] give that some thought and and best of
[108:38] luck, man. All right. Aan Shankwakar
[108:41] back again says, "Dr. Mike, ever since I
[108:45] read your books and started utilizing
[108:47] scientific concepts like me, MRV, MAV,
[108:49] etc., I've been making way more gains,
[108:50] but also no longer get laid. So, thanks.
[108:53] Here's the thing about getting laid.
[108:59] It's fun. It's fun. But afterwards, the
[109:03] yapping. What are you What are we? What
[109:07] are you thinking about?
[109:10] Do you like want to have kids?
[109:15] Which is why I never do these things.
[109:17] Just kidding. I've tried to get laid
[109:18] numerous times. I have no game. Come up
[109:20] to a girl and she's like, "What do you
[109:23] want?" And I'm like, [laughter]
[109:27] [screaming] and I just run away every
[109:28] single time. If you guys have some
[109:30] advice about how to talk to uh even the
[109:32] same sex, opposite sex, any sex, uh let
[109:35] me know. I'd like some sex, please. Ah,
[109:38] I feel you though.
[109:40] Desi says, "I can't lift heavy." Oh, by
[109:43] the way, Han, thank you so much for the
[109:44] kind words about the uh getting the
[109:46] progress from science. Hell yeah,
[109:47] science. Get me laid, science.
[109:50] I'll believe in you when you get me
[109:52] laid.
[109:53] I can't lift heavy due to a brain
[109:55] injury. That sucks. [sighs]
[109:58] Most content is on heavy lifting. Can
[110:00] you recommend a rep range sets to still
[110:01] see some gains without lifting heavy?
[110:04] So, I will say this. I don't know what
[110:06] the limits are. So, you have to must
[110:08] must must talk to your doctor and make
[110:11] sure this is okay. But with higher
[110:14] repetitions,
[110:16] especially if you don't do the valva
[110:18] maneuver, if you don't strain like that,
[110:20] you can keep very low blood pressures by
[110:24] lifting even in the 40 to 50 rep range.
[110:27] As long as you get a burn in the target
[110:29] muscle and keep going through a little
[110:30] bit of that burn and do more sets than
[110:32] usual, but stay a little bit further
[110:34] from failure, five reps from failure,
[110:35] you can get some really, really good
[110:36] results lifting like that. And uh yeah,
[110:41] Desi, I hope I hope biotech advances
[110:42] enough in the next five to 15 years to
[110:46] and just straight up kill your ass up.
[110:48] So you become a fucking monster and be
[110:50] like, "Oh, I was missing this. Heavy
[110:51] lifting sucks." Yeah. Just be thankful
[110:53] you don't have to lift heavy. It blows.
[110:54] I did it earlier today. Fucked up.
[110:58] All right,
[111:00] last question for the day, Mr. Scott the
[111:03] video guy. All right. Uh this is a
[111:06] self-refreshing screen. Yes. So this
[111:08] No, but I refreshed and that's it.
[111:11] Never lose your nerd.
[111:13] Yep.
[111:14] Never lose your nerd. Thank you so much
[111:15] for your insane level of activity in
[111:17] this chat today is uh is humbling.
[111:19] Should I prioritize traps as its own
[111:21] exercise or working in my shoulders or
[111:23] what would you suggest? It depends on
[111:24] how much uh two things. How responsive
[111:27] are your traps to extra work? And how
[111:30] interested in big traps are you? What I
[111:33] would say is this. Here's how I would
[111:34] start. do all your shoulder work and at
[111:37] the end of all of your shoulder work
[111:38] every time you do a shoulder session,
[111:40] just do like some dedicated trap work,
[111:42] like two to four sets of trap shit, just
[111:44] like lightweight, really squeeze, really
[111:46] like lower. And uh see how that works.
[111:48] And if you like where that's going,
[111:49] integrate more trap training. If that's
[111:51] good enough and your traps are too big
[111:52] already, fuck it. And um if you don't
[111:55] like it and it's stupid and it's a waste
[111:56] of your time, just stop doing it. I will
[111:58] say that every time I've prioritized my
[112:00] traps uh in the last several years with
[112:03] like shrugs and stuff, they grow and
[112:05] then every time I take away all
[112:06] shrugging and just do normal super on
[112:08] laterals and all this bullshit, they
[112:10] never shrink. So trap maintenance volume
[112:12] is something that for many people can be
[112:15] checked with just shoulder and and back
[112:19] work and deadlifts and all that stuff.
[112:21] So, you can go through gaining periods
[112:23] where you do extra trap work, but then
[112:24] you do zero trap work much or all of
[112:27] your trap size is going to stick around.
[112:29] And and that's like a cool thing um that
[112:31] I think is really awesome to know
[112:33] because a lot of people say like, "Oh, I
[112:35] train my traps and they get bigger. Do I
[112:36] have to keep fucking training? They're
[112:37] super annoying for them to stay big."
[112:39] And the answer is probably not if you do
[112:40] like decent job training your back and
[112:42] shoulders and some compound pulling for
[112:44] your legs. So, that's it. Awesome
[112:47] questions, folks. Thank you so much. Um,
[112:51] uh, I'll straight up say this. If you
[112:53] guys didn't have awesome questions to
[112:54] ask me, I wouldn't be doing this because
[112:57] the fuck would a live be without good
[112:58] questions and up here reading, you know,
[113:01] children's books or some stupid shit
[113:03] nobody likes.
[113:05] Yeah.
[113:06] Yeah. All right. Shall we close it off?
[113:09] Shall I sign off, folks? Thank you so
[113:12] much for tuning in. We'll make another
[113:14] announcement on YouTube when we have
[113:16] another one of these lives. If they keep
[113:18] going this well, we'll keep doing them
[113:19] every uh I don't know, week or two, week
[113:21] or three, something like that. And uh
[113:24] folks, have a great weekend. Namaste.
[113:26] and we'll see you next time.