---
title: 'Greg Doucette Impersonator Crashes Our Chat! | YouTube and Chill with Dr. Mike'
source: 'https://youtube.com/watch?v=8yMIPKfRHQ8'
video_id: '8yMIPKfRHQ8'
date: 2026-06-29
duration_sec: 6826
---

# Greg Doucette Impersonator Crashes Our Chat! | YouTube and Chill with Dr. Mike

> Source: [Greg Doucette Impersonator Crashes Our Chat! | YouTube and Chill with Dr. Mike](https://youtube.com/watch?v=8yMIPKfRHQ8)

## Summary

This is a casual live Q&A session where Dr. Mike answers viewer questions on fitness and training. He discusses workout splits, active recovery, technique perfection, rep ranges, and other hypertrophy-related topics. The video includes humorous banter with the video guy, Scott, and addresses viewer donations and questions.

### Key Points

- **Workout Split Feedback** [1:57] — Dr. Mike critiques a viewer's chest/back, biceps/triceps, shoulders/legs split, suggesting pairing chest with triceps and back with biceps for better balance.
- **Active Recovery Methods** [4:36] — Active recovery should be low volume/load (below 50% of overload) with slow eccentrics and pauses. It's best done on separate days from hard training, not the day after.
- **Technique Perfection** [8:04] — Dr. Mike advises to correct technique only if the effort is small and payout large; if unsure, don't worry. Use the Full ROM Facebook forum for feedback.
- **Rep Range for Beginners** [11:59] — For beginner gains, start with 5-10 reps and weights that are not too challenging to master technique, then progress to harder weights and eventually 10-20 reps.
- **Balancing Martial Arts and Weightlifting** [15:00] — To build muscle while doing jiujitsu and kickboxing, reduce sport skill training to maintenance (e.g., flow rolling 20 min, 3x/week) and focus on heavy compound lifts with progressive overload for 8-12 weeks.
- **Determining Minimum Effective Volume (MV)** [24:22] — Good pumps and stable strength over weeks indicate you are at or above MV; soreness is not necessary for MV.
- **Guidance for Younger Lifters** [33:47] — Teens should avoid extreme cutting to protect brain and height development; for bulking, take it easy and not get overly fat. Enjoy the process and don't burn out.
- **Targeting the Vastus Medialis** [36:13] — There is no convincing research to preferentially target parts of the quad; focus on overall quad size. For other muscles like triceps, overhead pre-lengthened exercises target the long head.
- **Home Gym Machine Recommendations** [40:29] — Prioritize versatile machines like a free-motion cable trainer and a combo hack squat/leg press. Avoid single-purpose machines if space is limited.
- **Managing Training During Illness** [54:54] — With systemic symptoms (fever, malaise), stop training until feeling better, then do a week of easy deload training and start a new mesocycle with low volume and intensity.
- **Cardio and Muscle Building Balance** [57:48] — Cardio first slightly improves gains, but too much reduces them. Titrate cardio based on leg workout performance; for events like mountain hiking, increase cardio and reduce weight training closer to the event.
- **Deloading on PEDs** [61:20] — Deload should still be a full week with 50% of everything (load, sets, reps) to avoid tendon injury. Training on PEDs is not fundamentally different; be conservative to prevent injury.
- **Maintenance or Cut for Beginners** [69:05] — For beginners (2 months in), maintain and eat well for a year without worrying about bulk/cut. After that, decide based on personal preference.
- **Frequency and Volume in Meta-Analysis** [73:02] — Meta-analyses showing frequency doesn't matter if volume equated are largely correct for beginners. For advanced individuals, higher frequency allows more volume and better results beyond 10 sets per muscle per week.
- **Methodical Training vs. Basic Programs** [91:02] — More methodical programs yield higher training output. Start by adding one layer of methodicalness (e.g., increase frequency for one muscle group) and see if it works, rather than switching entirely.

### Conclusion

Dr. Mike provides actionable advice on workout splits, recovery, and balancing different training goals, emphasizing the importance of listening to your body and progressive overload. He also discusses broader topics like training during illness and the role of genetics in muscle targeting.

## Transcript

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