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

[00:01] ticket.

[00:02] Oh, we're Gucci.

[00:04] Gucci baby.

[00:05] Yo,

[00:07] it's Friday night. And uh let's be

[00:10] honest, I don't have anything to do

[00:12] because uh see any friends around. Scott

[00:16] the video guy's here monitoring

[00:17] [clears throat] the live. He's not a

[00:19] friend. He's a paid employee. And uh you

[00:22] guys clearly have nothing better to do

[00:25] than join me for a Friday night live.

[00:27] Oh, maybe about two hours of Q&A and uh

[00:31] just a general all-around terrible

[00:34] jokes. And it looks like the terrible

[00:36] jokes were started by the hiking Viking

[00:39] who says, "This is not a question, by

[00:41] the way. I just thought this was

[00:42] hilarious." Scott the video guy of

[00:45] course noticed at first. Hiking Viking

[00:48] says, "We have one hour before my wife

[00:50] gets home."

[00:52] This led to a series of jokes between

[00:54] Scott and I into which I proposed a

[00:55] potential YouTube video where maybe I

[00:57] read a snippet of

[01:00] 50 Oh, Scott, we're good.

[01:05] We Gucci?

[01:06] Yep.

[01:07] Maybe I can read a snippet of uh 50

[01:10] Shades of Gray

[01:13] um on the channel. Wouldn't it be fun?

[01:15] I've never read the book. Um you know, I

[01:17] prefer my SNM the other way around. If

[01:19] you can figure that one out. Any case,

[01:20] before we get cancelled again again,

[01:23] let's get to the questions. So, never

[01:26] lose your nerd who's hopefully found

[01:30] says, "Uh, found your channel a few

[01:32] weeks ago and I've been binging your

[01:34] videos ever since. Such great

[01:35] informative content. You are now my

[01:38] favorite fitness channel." Well, never

[01:39] lose your nerd. Thank you so much.

[01:40] That's very kind. Hopefully, we can wear

[01:42] on you over the past uh next several

[01:45] weeks and months and eventually become

[01:47] your least favorite fitness channel. But

[01:49] uh that's our goal with most of our

[01:52] members. All right, to the question.

[01:57] Never lose your nerd asked.

[02:00] What do you think of my workout split?

[02:03] Day one, chest and back. Day two,

[02:05] biceps, triceps. Day three, shoulders,

[02:07] legs. Rest and repeat. Four workouts

[02:10] each muscle group. Three sets of eight

[02:11] to 10 reps.

[02:13] So the four exercises, I assume

[02:15] exercises for each muscle group sounds

[02:17] fine. I would advise you to condense it

[02:19] to two or three, sometimes even one to

[02:22] two exercises. Uh, three sets of 8, 10

[02:25] reps is fine, though. I would I would uh

[02:27] prefer an adaptive autoregulated model

[02:30] where like, you know, when you start a

[02:31] plan, you start with like two sets of

[02:33] everything. And if you know, if that

[02:35] works, great, amazing. If you're getting

[02:36] great pumps, great soreness, great

[02:37] recovery, awesome. If your pumps and

[02:39] soreness uh start to get a little bit

[02:41] not so great and your recovery is just

[02:42] like over the top, you could train

[02:44] tomorrow even though you're not planning

[02:45] to train a day later, then I would say

[02:47] go up to three sets and then potentially

[02:49] four and then five and then half the

[02:50] delo. As far as the split itself,

[02:57] generally speaking, uh it looks good. So

[03:00] you're in the clear. Uh though, however,

[03:02] because you asked the question, I try to

[03:05] answer it pretty well. And I will say

[03:06] that chest and back together, uh, that's

[03:10] a lot of effort. And one of those

[03:12] workouts is inevitably going to suffer.

[03:14] Not suffer in some kind of catastrophic

[03:15] way, but I suppose could be done in a

[03:19] more stimulative way if it is placed uh

[03:22] away from another difficult workout.

[03:24] [sighs]

[03:25] Biceps, triceps together is ballerous as

[03:27] shit. But the thing is is neither one of

[03:29] those muscles are very hard to train.

[03:31] So, what you're going to end up having

[03:32] is on day one, chest and back, you're

[03:34] going to be pushing in a lot of effort

[03:36] for not as much return. For day two,

[03:39] biceps and triceps, you're going to be

[03:40] pushing not so much effort or great

[03:43] return, but you could be doing more. So,

[03:46] I would prefer something more like

[03:48] chest triceps back biceps shoulders

[03:51] legs.

[03:53] um or [clears throat]

[03:54] chest um

[03:57] biceps back triceps shoulders legs

[04:00] something like that. I think balances

[04:02] the stimuli a little bit better, just a

[04:05] bit. So, shoulders, legs is cool. Uh in

[04:09] a in a very unconventional take, I would

[04:11] recommend you do shoulders first. After

[04:13] a hard leg workout, you you ain't doing

[04:15] shit except laying on the ground covered

[04:18] in your own sweat, hopefully feal

[04:19] matter, and getting kicked out of the

[04:21] gym for shitting yourself again.

[04:23] [laughter] I've been through a lot of

[04:24] gyms like that. So, yeah, that's my

[04:26] feedback. Hopefully, it um hits you in

[04:29] the right spot.

[04:31] And all right, next up is Sean F

[04:36] asks, "Best active recovery methods by

[04:38] body part." Good news, Sean. It's all

[04:41] the same for all all of the muscle

[04:42] groups. Generally, active recovery, you

[04:45] want two things to be present. One is a

[04:50] very low volume and load and relative

[04:53] effort. So, it's got to be easy.

[04:56] Generally speaking, active recovery

[04:59] probably falls in the below 50% of what

[05:03] is considered overloading on volume,

[05:06] what is considered overloading on

[05:08] repetitions. And um if those two things

[05:12] are hit then uh as long as you know like

[05:16] the load is also the load is negotiable

[05:18] but generally for true active recovery

[05:20] even the load is 50% volume reps load

[05:22] cut by half from your typical training

[05:25] for that muscle group which means it's

[05:27] very easy and two what I would highly

[05:29] recommend is a slower eentric with a

[05:32] pause on many of the lifts whichever

[05:34] lifts it's possible to do such that you

[05:37] get Um, I've tended to notice this

[05:40] corroborated by literature to some

[05:41] extent. Slow eentrics with pauses do a

[05:44] good bit of stretching to the muscle and

[05:46] um seem to maybe do some justice to I

[05:50] don't think moving scar tissue around in

[05:51] a technical sense, but pulling some

[05:52] things apart, getting yourself

[05:54] essentially, for lack of a better term,

[05:55] limber. Kind of like in rehab they go

[05:57] through full ranges of motion just to

[05:58] make sure you're you're moving around

[06:00] and getting everything sort of warmed up

[06:02] and and working properly. And that tends

[06:04] to do really good things for the joints

[06:06] and for the muscles. So, that would be

[06:07] my recommendation. And I would also say

[06:09] that um the best thing you can do for

[06:11] active recovery is a few sessions like

[06:14] that, but also interspersed with lots of

[06:16] rest. What I would hate for you to do is

[06:17] to do a hard, crazy hard Monday,

[06:20] Tuesday, Wednesday workout uh series.

[06:22] Thursday, do active recovery, which

[06:24] could be nice, and then Friday, go right

[06:26] back into hard training. A much better

[06:27] way to do it would be Monday, Wednesday,

[06:29] Friday, crush it. If this the peak of

[06:30] your messa cycle and you need a little

[06:32] bit of rest, so you do some active

[06:34] recovery and what you end up doing is uh

[06:38] getting into Wednesday off, Thursday

[06:42] active recovery,

[06:44] uh Friday

[06:46] off, Saturday active recovery, Sunday

[06:50] off, then start your new push into

[06:54] harder training after that. Um, and I'm

[06:56] [clears throat] here assuming by active

[06:57] recovery you mean rest.

[07:00] Active recovery has another connotation

[07:02] in sport training and that's like

[07:04] between your sets of whatever sort of

[07:07] sprints for example you're doing. You

[07:09] could walk or jog or do some kind of pio

[07:11] to get the um recovery to occur. So you

[07:14] could have another great sprint session

[07:15] afterwards because if you sprint hard

[07:17] for example if you just sit it actually

[07:19] starts to accumulate lots of metabolites

[07:21] get your tissues less pliable and then

[07:22] your next sprint session would work

[07:24] poorly. The thing is that works great

[07:26] for sport training because you don't

[07:27] want that sort of metabolic accumulation

[07:29] and the beginning of those pathways

[07:31] ascendant. In hypertrophy and strength

[07:33] training, you do actually want that to

[07:35] happen uh in most cases. So don't do

[07:37] formal active recovery in the gym. Save

[07:40] it for the athletic endeavors.

[07:42] All right,

[07:44] on to as they question.

[07:47] Woo! We just skipped like a thousand. I

[07:49] love it. I love the UI. I'm going to

[07:51] stop bitching about YouTube because it's

[07:53] amazing.

[07:54] All right. Last time I bitched about

[07:57] Bill Gates, that did not go well. AM

[08:00] Hoops asks, "I keep fidgeting with my

[08:04] technique, trying to get it quote

[08:06] unquote perfect, especially on leg

[08:07] press, hackspot, etc. What should I do?"

[08:10] I think you should keep fidgeting and

[08:12] try to get it perfect, but it never will

[08:14] be. And I want that half a percent of

[08:16] bad technique to eat away at you. You

[08:18] eat your meals, you think about how

[08:19] terrible you are, technique, how

[08:20] unperfect you are. you go to sleep, you

[08:22] wake up to pee at night.

[08:24] JK. Um,

[08:27] there's nothing wrong with trying to get

[08:28] it perfect, but I would look at it as

[08:30] kind of a very open-ended positive

[08:32] attitude situation rather than a a

[08:35] closed loop negative attitude situation.

[08:38] So, like the opposite of what a highle

[08:40] gymnast would look at something like.

[08:42] So, once you get your technique really

[08:44] really good, like you're fucking in the

[08:47] clear and and you're doing great shit.

[08:50] And if you notice a convincing

[08:53] repeatable element that you assess that

[08:55] you are doing wrong, try to correct it.

[08:58] And if the effort of correcting it is

[09:01] relatively small and the hypothetical

[09:03] payout is relatively large, correct it

[09:05] and move on. And then your technique is

[09:06] even better. On the other hand, if you

[09:08] have to ask yourself the question of,

[09:11] okay, is this technique correction even

[09:12] a thing that I need to be doing better?

[09:15] I'm worried about it, but I'm not sure.

[09:16] Just don't fucking do it. And if you

[09:18] really, really, really need to know,

[09:20] just join Team Full Full ROM on

[09:21] Facebook, get in our forum, post the

[09:23] videos of your training that you want

[09:25] technique corrected, and we'll beat it

[09:26] all to death. So, it's black and blue

[09:28] and police are taking photos of it. And

[09:30] go a damn, what happened here with this

[09:32] technique correction? It's brutal. We

[09:34] need to find these people stat. Charlie

[09:36] gets arrested, you know, the rest. In

[09:38] any case, yeah, I just wouldn't worry

[09:39] about it much. Just do a great job. And

[09:41] if you think you can improve on

[09:42] something and there's like a clear way

[09:43] to improve, do it. If you're worried,

[09:45] you're like, I don't know if I should be

[09:46] worried about this. The answer is

[09:47] probably not.

[09:51] Scott the video guy just came and like

[09:52] hit a button on the camera. I'm to

[09:54] assume I've been speaking into the void

[09:56] for this entire time.

[09:57] That's what I want you to think.

[09:59] [laughter]

[10:00] I've been uh led to believe I've been on

[10:02] YouTube live this whole time and I've

[10:03] never actually done a YouTube

[10:04] [clears throat] live.

[10:06] All right. Next up is

[10:10] 24 Swiffer who asks, "Hey, Mike. long or

[10:14] lateral head for bench press. Thanks.

[10:19] Um, I assume the question is about

[10:22] triceps.

[10:23] I'll say two things. One, the long head

[10:26] is generally not what is going to be uh

[10:29] highly targeted during the bench press.

[10:31] That tends to be more targeted as

[10:32] overhead movements. Another thing I

[10:34] would say is

[10:36] I don't think I've ever once seen anyone

[10:38] implement a resistance training program

[10:41] that preferentially targets some heads

[10:43] versus others of muscles and seen a

[10:45] visual notable change that they could go

[10:47] back and say this was worth it. Inner

[10:49] quad, outer quad, inner tricep, this and

[10:52] that, different heads of the bicep.

[10:54] Other than obvious divisions that have

[10:56] biomechanically easy separations, such

[10:59] as lower pec, upper pec, like press like

[11:01] this versus press like that, I just

[11:03] straight up wouldn't even bother with

[11:04] the shit. Just do a variety of exercises

[11:07] from multiple angles that have high

[11:10] stimulus to fatigue ratios. Keep the

[11:12] variation decent, but keep the

[11:13] progressive overload and specificity

[11:15] good for a few months, change a few

[11:16] months, change, and you're you're

[11:18] fucking totally golden. Um, and I mean

[11:20] that I wouldn't give you this uh

[11:22] question. I wouldn't give you this

[11:23] answer if I didn't think it was net net

[11:25] positive. I'm not trying to be like,

[11:26] "Fuck that shit, man. Fucking nerd

[11:28] science. You just fucking get in there

[11:30] and lift." Nah, but like some of that

[11:32] shit is valid. So, I wouldn't overthink

[11:34] it too much.

[11:37] All right. Edward Smith says, "Hello,

[11:39] Dr. Mike." Hello, Edward. Mr. Smith,

[11:42] Agent Smith, maybe even question about

[11:45] reps. 42 years old. Oh, that's too old.

[11:48] Next question. We don't know. [laughter]

[11:51] Uh, even though I IB worked out over the

[11:55] years, I just started again. Do you have

[11:57] a suggestion on rep range for beginner

[11:59] gains? Absolutely. The five to 10

[12:00] repetition range with weights that are

[12:02] not super challenging quite yet so that

[12:04] you can master your technique again.

[12:06] Focus on technique sets of 5 to 10 for

[12:08] almost everything. And then as your

[12:10] technique really begins to stabilize and

[12:12] you're like, damn, I'm I'm fucking

[12:13] rocking this shit. Then you do uh harder

[12:17] weights and harder weights and harder

[12:18] weights until a few months later like

[12:20] the weights are really tough and you're

[12:21] grinding close to failure. Once that

[12:23] happens, you're going to knock these

[12:24] beginner gains the fuck out of the

[12:26] water. Your technique is going to be

[12:27] really solid. And then after that, you

[12:29] can branch out into the 5 to 10 and

[12:31] maybe 10 to 20 range. And a couple

[12:33] jezees, maybe even years later, you can

[12:35] branch out to the 20 to 30 range if

[12:37] there's a good stimulus to fatigue ratio

[12:38] for you there. What you looking at? What

[12:40] you looking at, Scott? The video guy.

[12:42] Just making sure the ship sails,

[12:43] motherfucker. You got you got some some

[12:45] to say. We can fight it out on this

[12:46] live, bro. Nobody playing with you.

[12:49] Beefing.

[12:49] Beefing.

[12:51] Oh, that'd be a great video thumbnail.

[12:54] Scott the video guy versus Dr. Mike

[12:56] beef. Then Greg Dette could cover it.

[12:59] Like, what's going on with our channel?

[13:00] Who's Scott the video guy?

[13:02] They can't keep it together.

[13:04] All right.

[13:07] Ashe Anvakar asks, "How to get a big

[13:11] dumpster like the one you got?" Well,

[13:14] typically there are rental services for

[13:16] dumpsters and you can choose by size.

[13:18] You pay more for the big dumpsters, but

[13:19] if you have a lot of stuff you're

[13:21] cleaning out of your garage, uh the big

[13:23] dumpster is worth it. And they do catch

[13:24] you on these prices though because the

[13:26] little dumpster is like $500 or whatever

[13:28] to rent. The humongous dumpster is like

[13:30] $600. Go, god damn it. I know I don't

[13:33] need the humongous dumpster, but what

[13:35] if? So, you get the $600 one. It's

[13:36] probably worth it. And the dumpster

[13:38] companies are they're good people. But

[13:40] on a serious note, I assume you mean the

[13:42] glutius region. The one I got is just a

[13:46] side effect of me doing squats and

[13:47] lunges and deadlifts for a long time. Um

[13:50] I'm a little gifted in the rear

[13:52] department, if you know what I mean.

[13:53] That's what my pastor said to me when I

[13:55] was 10. Anyway,

[13:57] yeah, it's uh then my rabbi, then my

[14:01] imam. All different ages, of course. I

[14:04] guess uh I guess this thing attracts the

[14:06] the boys, so to speak. In any case,

[14:09] yeah. Um I don't know, progressive

[14:11] overload over time, and exercises that

[14:13] tend to pump your glutes and or make

[14:15] them sore or some combination, full

[14:17] range of motion, lifting at a stretch,

[14:18] stiff-legged deadlifts, uh good

[14:21] mornings, all sorts of glute thrusts and

[14:22] glute bridges, and lunges, lunges,

[14:24] lunges, lunges, lunges until you feel

[14:26] like a bikini girl, and then lunge some

[14:28] more. Okay.

[14:31] Uh oh. Trevor Fulbright's in this chat,

[14:35] the god king of full rom himself.

[14:39] All right,

[14:42] Brian Compton.

[14:44] Mr. Brian Compton, thank you so much for

[14:46] your generous donation, but I noticed

[14:48] that it did not come with a question.

[14:52] So, please ask a question and we'll be

[14:54] happy to answer.

[14:56] All right. Next up is Corser Dev says,

[15:00] "Hey, Dr. Mike, I do jiu-jitsu plus

[15:01] kickboxing for three hours and

[15:02] weightlifting daily. God damn, don't

[15:04] fight this motherfucker. Knock your

[15:06] block off. I feel slightly fatigued

[15:08] sometimes, but I want to build muscle

[15:10] because I'm small for the sport. What

[15:11] should I focus on?

[15:13] I would do a phase of training that

[15:16] lasts about 8 to 12 weeks where I would

[15:19] take my jiu-jitsu and kickboxing and

[15:21] reduce it to an amount daily that can

[15:24] only be good for maintaining your

[15:26] jiu-jitsu and kickboxing skills and not

[15:28] much more than that. which is to say

[15:30] it's probably good for you to do some

[15:33] flow rolling uh that lasts maybe 20

[15:36] minutes uh per session three times a

[15:38] week and uh just some probably like bag

[15:42] work or just flow sparring in kickboxing

[15:45] that lasts also that long and then spend

[15:47] the rest of your time up to your maximum

[15:49] recover volume investing in compound

[15:52] heavy basic exercises in the gym

[15:54] progressively overload eat plenty of

[15:56] food gain a little bit of weight you'll

[15:57] be stronger bigger and then after for

[15:59] that period. Start to slowly thread in

[16:02] more jiu-jitsu and kickboxing training.

[16:04] Take your weight training down to like

[16:06] 45 minutes per session, three times a

[16:08] week, enough to maintain. Keep eating

[16:10] well and high levels of protein. If you

[16:12] gain weight during that time, make sure

[16:13] your weight doesn't fall off once you

[16:14] start doing jits and kickboxing.

[16:17] Sometime later, a few months later, take

[16:18] an active rest phase. Two weeks of doing

[16:20] almost nothing. Come back and repeat

[16:21] that process and slowly you'll get more

[16:23] jacked.

[16:25] Great, great question.

[16:28] All right.

[16:30] [snorts]

[16:31] Uh, okay. Yeah, folks, for those of you

[16:33] uh giving a super chat, money, thank you

[16:35] so much. Money is great, mostly because

[16:37] well, you know the story already.

[16:39] Lamborghini is unfortunately not free. I

[16:40] am having a petition that I'm bringing

[16:42] to the Italian government that um is

[16:45] like I think Lamborghinis are kind of a

[16:47] civil right at this point and I think

[16:49] they should be universal and free for

[16:51] all. So, I'm if you guys want to get in

[16:52] on that, let's do it. Let's make these

[16:54] changes. It's 2022. It's about time the

[16:56] people rose up. Um, but for those of you

[16:59] folks giving us money, thank you so

[17:00] much. For those of you giving us money

[17:02] without asking questions, unbelievably

[17:04] generous of you, but it makes me feel

[17:05] mildly uncomfortable because before

[17:08] anything, I am a business person and a

[17:10] Jew and that means I need to fulfill

[17:11] highquality products and services. So,

[17:13] please do ask a question and then I can

[17:15] uh I can sleep at night. I don't sleep

[17:18] at night anyway.

[17:20] I just plan.

[17:22] All right.

[17:24] Oh, thank god YouTube scrolled us down

[17:26] forever. Hold, please, as I scroll up.

[17:32] Okay.

[17:36] All right. Travis Denny, the Travis

[17:38] Denny, huge, huge uh well, James and I

[17:42] are huge fans of you and so is Jared

[17:44] Feather because you have an excellent

[17:45] last name. Travis says, "When I do

[17:48] SLDLS, I get DOMS for three or four days

[17:50] after and lower back gets fried as

[17:52] well." Sounds like uh you're winning all

[17:54] over. So, would it be I guess the

[17:58] missing word is good to pre-exhaust with

[17:59] leg curls to help reduce those problems.

[18:01] Um Travis, uh those aren't problems.

[18:05] Those are solutions. What you can do is

[18:08] do like a set or two less of SLDLs and

[18:11] then get doms for only two or three days

[18:13] and then you'll be able to train it

[18:14] twice a week. So, I think gee, yeah,

[18:18] you're winning all around. And uh

[18:20] because your shit gets sore and because

[18:21] you get fried, eat well, sleep well. And

[18:24] that's the antecedent to hypertrophy. So

[18:26] if you if you reversed this question and

[18:28] said, "Hey, when I do SLDLs, I don't get

[18:30] sore and my back doesn't get fried." I'd

[18:32] be like, "Huh, yes, you should

[18:34] pre-exhaustive leg curls andor. I would

[18:36] like to see your technique."

[18:39] Okay.

[18:40] Big L Coron.

[18:44] Whoa.

[18:46] says, "If I'm on a cut but won't be able

[18:48] to train for a while, when should I go

[18:50] back to maintenance calories in order to

[18:51] impede muscle loss?"

[18:54] ASAP. ASAP. I probably wouldn't cut

[18:56] without training with weights because

[18:59] then the muscle loss will just be

[19:01] concurrent to your your hypoc diet. So,

[19:04] yeah, if you can't train with weights,

[19:06] just go to maintenance. I know it's the

[19:07] boring shitty answer, but it's just

[19:08] true.

[19:10] It's just true.

[19:13] All right, next up,

[19:15] the hiking Viking. Instant instant

[19:18] classic of a name. I get, you know,

[19:21] let's say for all the things Vikings did

[19:23] and could do, hiking is maybe the most

[19:26] boring,

[19:28] you know,

[19:30] although maybe they're hiking into

[19:31] battle. Yeah. Yeah. Yeah. We'll say

[19:33] that. I get that you need eight grams of

[19:36] protein per pound of body weight. Is

[19:39] that for current weight or goal weight?

[19:42] it is for current weight.

[19:45] I will also say that your goal weight

[19:47] should be close enough to your current

[19:49] weight so that almost all real world

[19:50] calculations yield roughly the same

[19:51] protein amount. So if your goal weight

[19:54] is 215 but your current weight is 200

[19:57] lb. It's almost the same number. And if

[20:00] you eat a gram of protein per pound of

[20:01] body weight per day, you cover all the

[20:03] bases. Technically speaking, your goal

[20:05] weight has almost nothing to do with how

[20:07] much protein you eat. Your goal weight

[20:09] has everything to do with the calories

[20:10] that you're eating. So, make sure the

[20:12] calories reflect the goal weight and

[20:13] that you are inching your way up slowly

[20:15] over the weeks to your goal weight. But

[20:16] the protein won't get you there. I wish

[20:18] it did. I just eat more protein. I

[20:20] wouldn't have to stuff myself. Matter of

[20:22] fact, right before this live, I wolf

[20:23] down this this bowl of trifecta turkey

[20:26] burgers, which are actually fucking

[20:27] amazing. White rice and a little bit of

[20:29] ranch powder. Oh, ranch. Yeah, I own a

[20:34] ranch in uh Scott, where is it? The

[20:35] Cayman Islands or something. The butlers

[20:37] tend to the ranch. I don't know where it

[20:38] is. I actually don't know where it is.

[20:39] A ranch on a tropical island.

[20:41] A ranch on tropical island. Yeah. Yeah.

[20:43] With horses and everything. They hate

[20:44] the heat. Um but we keep them there

[20:47] because wealth needs to be uh stated. Um

[20:51] the reason I don't go to my ranch is

[20:53] because I'm too busy starting drop

[20:55] shipping businesses.

[20:57] Can't be bothered. Gary Vee. All right.

[21:02] Sam asks, "For a powerlifter moving up

[21:05] classes, would you bulk to the class

[21:07] weight and remp from there or bulk past

[21:09] it and cut back down?" So, first of all,

[21:12] I would do this in multiple phases

[21:13] because an entire class movement is

[21:15] usually a lot of muscle. So, I'd bulk,

[21:18] maintain, cut, bulk, maintain, cut as

[21:20] many cycles as it takes to get you to

[21:23] your question over the class and then

[21:26] cut down so you can be lean for your

[21:28] weight. Lean for your weight. where

[21:31] recmping just doesn't work nearly as

[21:33] well as gaining muscle purposefully with

[21:35] a massing phase and then cutting

[21:37] purposefully with a fat loss phase. So

[21:39] yes, great great question. Do overdo it.

[21:42] So if you need to weigh like 90 kilos uh

[21:45] whatever your weight class is for um for

[21:47] powerlifting then uh you know yeah I

[21:49] would I would probably mass up at like a

[21:51] decent condition to like 93 to 95 and

[21:55] then definitely don't cut before the

[21:57] meat. cut months and months away from

[21:59] the meat so that you're nice and lean

[22:01] and you can actually make 90 and then

[22:03] you don't really have much muscle to put

[22:04] on. Oh shit,

[22:08] this is bad news. Yeah. Yeah. Yeah. Come

[22:10] around. Folks, good news, bad news. Good

[22:13] news is I don't know what the good news

[22:15] is. The bad news is is RP CEO Mr. Nick

[22:18] Shaw

[22:20] just walked into our live.

[22:22] Yeah,

[22:23] it's funny because you can't see his

[22:24] head, so he's just a headless

[22:25] Oh, headless ghost. O.

[22:28] Is he in the shot?

[22:29] He's down.

[22:31] [sighs]

[22:32] Thanks. I just got to check out how

[22:34] everything works, man.

[22:35] Yes, the the behind the scenes, guys.

[22:39] Nick keeps me in a compound to work for

[22:41] RP against my will. Help.

[22:44] Blink [snorts] twice if you need help.

[22:45] Uh [groaning]

[22:46] I blink a lot anyway, you know.

[22:48] Yeah, that's true.

[22:49] I do like the comments when people are

[22:50] like, "You blink a lot." And I'm like,

[22:51] "Yes, I know.

[22:53] Thank you.

[22:53] Okie do." And try to stop it. Yeah. We

[22:57] think it's up to standards, up to snuff.

[22:59] Oh, this is great. [snorts]

[23:01] It's awesome to show and see.

[23:03] Yep. So, we just answered Sam and then

[23:04] we scroll down and answer the next

[23:06] person. That's it.

[23:09] All right. Thanks. We'll do their while

[23:11] you're here. Jesus Christ. You guys ever

[23:14] been put on the spot like this by your

[23:15] boss? All right.

[23:18] Oh my. This question is asked by a

[23:21] person with a symbol that looks like the

[23:23] prince artist formerly known as

[23:26] So, you know who you are, my

[23:29] prescriptive cult leader.

[23:32] Considering the hypertrophic virtue of

[23:34] getting more out of less weight, are

[23:37] mechanically disadvantaged exercises

[23:38] better? Yes, absolutely. What an amazing

[23:40] question by person who will now be

[23:43] referred to as Prince. Um, yes. And it's

[23:46] funny because so mechanically disad

[23:48] mechanically advantaged exercises are

[23:50] ones which uh you do in order to impress

[23:53] people and use a lot of weight. So, like

[23:54] when powerlifters set up for their

[23:56] lifts, they're purposefully trying to

[23:57] get their technique to be mechanically

[23:58] advant advantaged so they can lift more

[24:00] weight. But if you lift at a mechanical

[24:02] disadvantage, assuming that the muscle

[24:04] that you want to target is being

[24:05] targeted, it's actually really great

[24:07] because the external load is minimized

[24:08] and the internal load is just as high

[24:10] and you're winning on all fronts.

[24:13] Yeah, great question.

[24:18] What

[24:19] do I'm gonna do? Tyler really quick.

[24:22] Tyler asks, "Hey, Dr. Mike finding it

[24:24] hard to know my MV for a new mezo. Pumps

[24:27] are great but soreness isn't really

[24:29] there. Should I increase sets or ride it

[24:31] out? I think if you're getting good

[24:32] pumps and especially if the strength

[24:34] stays stable over multiple weeks, you're

[24:36] at MV or above. MV should get you very,

[24:39] very low. Pumps. Soreness is absolutely

[24:40] not a prerequisite for MV. So, you're

[24:42] cut on that ground.

[24:44] All right. Next question is from Nom Nom

[24:49] Nom Numa.

[24:51] I love reading these names.

[24:54] Can you do a behind-the-scenes episode

[24:55] of RP? What's coming up in the near

[24:58] future with RP? What kind of Lambos are

[25:00] you going to get? I'll actually answer

[25:01] these right now. This is a

[25:03] behind-the-scenes episode of RP cuz

[25:05] literally RP CEO Nick Shaw is here.

[25:08] Uh what's coming up in the near future

[25:10] with RP? So, here's the thing. Um we

[25:13] generally don't like to talk about that

[25:14] for a couple of reasons. One is if you

[25:18] talk about stuff that's coming up, but

[25:20] the development and engineering

[25:21] timelines are always dynamic. It's

[25:23] really tough when the off chance that

[25:26] you miss your deadline, people are like,

[25:27] "What the fuck?" And then you're like,

[25:28] "Uh, it makes you look bad." Um,

[25:31] letting people down.

[25:32] You feel like you're letting people

[25:33] down. It's like it's like uh talking too

[25:35] much shit like before like before like a

[25:38] second date, you're like, "Man, I'm

[25:40] about to you know, you texting her up

[25:41] and she's like, "Oh, yeah." and you're

[25:42] like, "I'm going to" and she's like,

[25:44] "Mhm." And then you get there and you're

[25:45] like, "Tada, I have erectile

[25:47] dysfunction," which is a typical date

[25:50] for me. Um, so what we like to do is

[25:53] just work really hard on awesome

[25:54] projects and then just release them so

[25:56] that the near future is kind of now and

[25:58] then you don't have to fuck with

[25:59] anything. Uh, but we're always always

[26:00] always working on new shit. I will tell

[26:02] you that. Um, and then what kind of

[26:04] Lambo are you going to get? Uh, I mean

[26:06] the proper I don't mean to be pedantic,

[26:08] but the proper way to phrase that

[26:09] question is when is what kind of new

[26:11] another Lambo are you gonna get? Because

[26:13] I've already have 19 maybe 20 Lambos

[26:15] now. Honestly, I don't even count them.

[26:17] The butlers take care of them. The

[26:18] butlers buy them. The butlers pay for

[26:19] them out of their own pockets. Think

[26:21] about that.

[26:21] See them at the Arnold.

[26:23] Yeah,

[26:23] that might be a thing you can imagine.

[26:25] Arnold's probably

[26:26] Yeah.

[26:27] Yeah. Yeah. Summit.

[26:28] Summit. OMG. Summit. So, we're doing a

[26:30] summit in Las Vegas in mid December and

[26:34] it's going to be all over our site and

[26:35] all that stuff and I'll be posting it

[26:37] about on my social media and RP Strength

[26:38] social media for sure. So, at RP

[26:40] Strength on Instagram and it's going to

[26:42] be like an in-person live lecture series

[26:44] uh like day of like technical lectures

[26:47] by myself, Melissa Davis, James Hoffman,

[26:49] Mr. Nick Shaw. Yes.

[26:51] And uh you know, their shit is going to

[26:53] be like stuff that you learn about.

[26:55] And my shit is going to be like awful

[26:57] standup comedy where you're like, "Why

[26:59] didn't this guy just shut the fuck up?"

[27:00] And you're going to ask for a refund.

[27:01] It's going to be great. So, um, think

[27:03] about coming to the summit. Vegas is

[27:05] great. You can do all kinds of crazy

[27:06] things.

[27:07] Few spots for Team Full ROM. We're going

[27:08] to do like a live inerson training.

[27:10] Oh, that's right. Yes. That'll that'll

[27:12] probably sell out really quick. So,

[27:14] there'll be a Team Full ROM live

[27:16] in-person technique and hard training

[27:18] workshop in Las Vegas. And right after,

[27:21] we're going to go to the casino and

[27:22] we're going to spend it all, baby.

[27:25] All right.

[27:27] All right.

[27:27] I'm gonna hop out of the way.

[27:28] All right, Mr. Shaw. Thank you so much.

[27:31] You hit me with your wedding ring.

[27:34] Are we married now?

[27:38] First uh first wedding night. All right,

[27:42] that was fun. I didn't get fired yet.

[27:44] It's probably like, "Hey, Mike, after

[27:46] this, come see me. Here's your

[27:48] paperwork."

[27:50] Steven Usetta asks, "Is it possible to

[27:53] main gain for only a year? How do I tell

[27:57] when it's time to bulk or cut? Am I

[27:59] considered a beginner if I've been off

[28:00] and on training for a year or two, but

[28:02] I've only started to take it seriously

[28:04] recently?" Is it possible to main gain

[28:06] or gaintain for only a year in your

[28:08] situation? Almost certainly. How do I

[28:11] tell when it's time to bulk or cut? I'll

[28:12] say like when the gains start being like

[28:14] and you do an entire messycle and

[28:16] someone's like, "Hey, did you get

[28:18] stronger last month?" and you're like, I

[28:19] don't know. And someone's like, did you

[28:21] get bigger? Like, do you notice changes

[28:22] in your body over the last month? And

[28:24] you're like, maybe, then it's time to

[28:26] either bulk or cut. And you decide by

[28:28] bulking or cutting. A lot of it's just

[28:30] personal preference. But if you're on

[28:31] the fluffier side for your own personal

[28:33] preference, cut first, then bulk. If

[28:35] you're pretty lean and shredded and

[28:36] you're just like or like Harry Potter

[28:38] type skinny, then bulk first. So, yeah.

[28:41] Best of luck to you, man. I think you're

[28:42] in for some really good gains.

[28:45] Okie dokie.

[28:48] Cashews 1000 says, "Good evening, agent

[28:51] 47." Uh, Scott, is that that uh what's

[28:53] that? Who's Agent 47?

[28:55] I think that's the Hitman guy.

[28:56] The Hitman guy is like a fifth my

[28:57] fucking size. I wouldn't even bat a

[28:59] fucking eye slapping his dumb ass out of

[29:01] fucking Earth orbit. The fuck up out of

[29:03] here. God damn it. Stupid bald thing.

[29:06] God. Oh. Oh. Oh, an alarm that says,

[29:11] "Aha." Oh, yeah. reminder to myself.

[29:13] Folks, this is going to be really promoy

[29:18] and awfully corporate, but I'll cut to

[29:20] the chase right now on the RP site. Just

[29:24] through this weekend, it's a holiday in

[29:26] the United States called Labor Day and

[29:28] uh Labor Day 30 on all digital products

[29:32] on the RP site gets you 30% off of all

[29:35] digital products. So, like the custom

[29:36] training templates where you build your

[29:38] own shit and it uh gets you jacked,

[29:40] that's like a hundred bucks. and it'll

[29:42] just be like 70. So, if you want to get

[29:44] in there and buy shit, buy it up. If you

[29:47] don't, no worries. Um, we'll just learn

[29:49] shit for free. Okay, so

[29:52] next up is

[29:56] Ashtosh

[29:58] Gondir.

[30:01] He says, "Hi, Dr. M. Love from India.

[30:04] Well, love back to you. I've been to

[30:05] India twice. Hopefully, we'll be going

[30:07] back at some point. I forgive you for

[30:09] reading my name." Ha. Oh. Well, yeah, I

[30:11] have a actually I have a Russian name

[30:13] that's also impossible to pronounce. And

[30:14] the way we all pronounce my last name,

[30:16] including me, is technically wrong. So,

[30:17] I have all the respect in the world for

[30:19] that. All right. Uh, Ash asks, "Training

[30:23] for boxing beginner, nine months to

[30:26] comp." Oo, nine months before a

[30:29] competition. Wow. God damn. Uh, best of

[30:32] luck. First of all, what would be a good

[30:35] plan for hypertrophy and endurance for

[30:36] that sport?

[30:38] how to periodize for the competition.

[30:41] So, the first person to go to is your

[30:43] boxing coach who's going to have the

[30:44] best possible plan for you. What I would

[30:47] say is most of the endurance work should

[30:49] come from boxing and drilling. Some can

[30:51] come from ancillary methods. And for

[30:54] hypertrophy, I would just focus on

[30:56] getting a pretty jacked upper body and

[30:59] then a strong upper body. Your pushing

[31:01] musculature is probably most

[31:02] determinative for your boxing ability.

[31:04] So, if you can increase your close grip

[31:06] bench and your incline bench by a

[31:08] considerable amount over that time, then

[31:10] you're just going to punch motherfuckers

[31:11] harder and uh they're going to get hurt.

[31:14] Dude, best of luck, man. And uh swing

[31:17] away. Do you guys remember the movie

[31:19] Signs with Mel Gibson and uh

[31:22] Phoenix Scott, I want you guys to get to

[31:25] know Scott a little bit better. Scott's

[31:27] a YouTube video guy here. He is a he's a

[31:30] a filmmaker creator himself and is thus

[31:33] a very astute uh critic of film and he

[31:36] loves these great actors that are all

[31:39] invariably heroin addicts.

[31:43] Isn't that not true?

[31:45] Name a an actor you like that's not a

[31:47] heroin addict.

[31:47] I can't name one.

[31:48] I can't name a single one. Heath Ledger.

[31:50] Everyone's every heroin takes all the

[31:52] best.

[31:53] [laughter]

[31:54] RIP.

[31:56] And um yeah, that that whole swing away

[31:59] thing. If you guys know what I'm talking

[32:00] about, you know what I'm talking about.

[32:02] But uh he was supposed to be a walking

[32:04] Phoenix was supposed to be a

[32:05] professional baseball player in that

[32:06] movie. And boy oh boy, does that body

[32:08] composition and anthropometry not match.

[32:10] I've said enough, possibly too much. At

[32:13] some point there's an off weird chance

[32:15] that I get super famous. I'm going to be

[32:16] sitting in an award show next to Wina.

[32:18] He's like, "Hey, watched your video

[32:19] about me." I'll be like, you know, it's

[32:21] all for for money, man. Yeah, I didn't

[32:23] mean anything. He's like, "Oh, really? I

[32:25] You think I have the physique for a

[32:26] baseball player?" No. God damn it. Stop

[32:28] doing heroin. Fuck.

[32:30] All right.

[32:33] Jer

[32:35] Jera. Is that an M or R na? Jera.

[32:41] Uhhuh. Always been skinny with a bigger

[32:44] belly. I have trained six months now.

[32:46] Good beginner gains. Want to start cut.

[32:48] Any tips or info on visceral fat? The

[32:51] primary determinant of uh what kind of

[32:54] fat you lose when you do a fat loss diet

[32:56] is your genetics. But where you put it

[32:58] on is generally where you lose it as

[33:00] well. So just get nice and lean and your

[33:05] belly will

[33:05] [snorts]

[33:06] uh shrink in size notably. Now

[33:08] interesting enough for me I I have like

[33:10] a very loose abdominal wall or a lot of

[33:13] organs or something. My salamic cavity

[33:15] is large. So I can actually make a big

[33:18] gut anytime I want. Even when I'm ultra

[33:20] lean, like right now I have veins in my

[33:21] abs, but I can look pregnant no problem.

[33:23] That might be your case. You might

[33:24] actually not have a lot of visceral fat.

[33:26] I've been Dexis scanned like a trillion

[33:27] times and I've like essentially trace

[33:29] visceral fat when I'm down at comp

[33:31] competition levels, but I can still make

[33:32] a belly. So, make sure that it's um you

[33:34] really do have a lot of visceral fat

[33:36] because that might not be the case. But,

[33:37] uh listen, if you've trained for six

[33:39] months, all of your best gains are ahead

[33:40] of you and you're going to be able to

[33:41] seriously alter your physique. So, so

[33:43] keep it up.

[33:45] All right,

[33:47] Oscar

[33:49] says, "Hey, Dr. Mike, as someone who's

[33:51] recently turned 18, congratulations. I

[33:54] can now legally make fun of you in a

[33:56] bunch of ways that would be legal if you

[33:57] were younger."

[33:59] Little bitch. I'm just kidding. You

[34:00] know, we're making fun now. I'm curious

[34:03] if there's anything special about

[34:05] nutrition in regards to bulking and

[34:06] cutting, which teens should keep in

[34:08] mind. Motherfucker, you a grown ass man

[34:09] now. Teen, you can join the military.

[34:12] Haven't found info on it. I mean, so

[34:14] I'll tell you this. Don't go too hard in

[34:16] the cutting direction. Don't starve

[34:18] yourself because as a person of your

[34:21] age, your brain specifically is still

[34:23] growing and maturing and developing.

[34:24] You're becoming smarter every several

[34:26] weeks, definitely. And I just wouldn't

[34:29] do anything to risk that. You're also

[34:30] probably maturing physically as well.

[34:32] You are likely to still continue to grow

[34:34] in height. If you do an extreme contest

[34:36] diet, you can actually prevent yourself

[34:38] from reaching your maximum adult height.

[34:40] So, I would say if you're cutting, just

[34:42] cut down enough until where you like

[34:43] feel pretty hungry and kind of tired all

[34:45] the time and then stop. Don't ever go

[34:47] into extreme bullshit. And as far as

[34:49] bulking, just take it easy and bulk

[34:51] measurably. Don't get super fat because

[34:53] you'll have to deal with that later. And

[34:54] and and the last thing I will say is if

[34:57] you're young, just eat plenty of

[34:58] protein, multiple meals a day, great

[35:01] tasting food, stay healthy, train with

[35:03] weights, and really enjoy the fuck out

[35:05] of yourself. If you, you know, if you're

[35:06] being safe and responsible when your

[35:08] friends go, I don't know what country

[35:09] you're from, sure as hell looks like. I

[35:12] don't know. I have no idea. If you're in

[35:13] a country in which drinking is legal at

[35:15] 18, go out with your friends and have

[35:17] fun. You know what I'm saying? Like,

[35:18] live life. And um don't don't get overly

[35:21] hardcore early. The vast majority of

[35:23] people that I've ever interacted with

[35:24] that got way too hardcore way too soon

[35:27] just burn out of the fucking sport and

[35:29] they become n diddly dick in the end.

[35:30] Um, when I was 18 years old, I was

[35:32] training consistently and eating well,

[35:34] but I wasn't super concerned with like

[35:36] real like bulking, cutting, over-the-top

[35:39] kind of crazy stuff. And I I encourage

[35:41] you to have fun with it. Um, once your

[35:44] gains start to slow down a little bit

[35:46] when you're like 25 years old or

[35:48] something and you're already really

[35:49] fucking mega jacked, then you can ask

[35:51] yourself the question of, is it

[35:52] incrementally worth more of my time to

[35:54] really get more fine-tuned with this, or

[35:56] am I cool just kind of living the life?

[35:58] And then you can answer that question

[35:59] when you get there. I just wouldn't get

[36:01] overly uh overly focused on the crazy

[36:03] details just for now. But uh happy

[36:05] birthday uh if you recently turned 18.

[36:10] [snorts]

[36:11] All right. [sighs]

[36:13] Brian Compton asks, "Any tips to

[36:15] emphasize the fastest mediialis? Thank

[36:18] you for being you." Oh, you'll have to

[36:21] thank my parents for that one. I think

[36:23] it's the specific positions they used.

[36:26] Are we really talking Am I really

[36:27] talking about my parents doing it?

[36:30] Gross.

[36:34] Something to think about is every single

[36:37] one of you

[36:40] [snorts]

[36:40] on this chat right now, your parents did

[36:43] it. They did it to completion. You think

[36:47] that you when you fall asleep tonight,

[36:48] you think about that. Don't do that. All

[36:51] right. vastest medialis.

[36:55] It is by no means clear to me that there

[36:57] is any large body of convincing research

[37:00] that you can preferentially target any

[37:02] part of the quad versus another to a

[37:04] meaningful extent.

[37:07] There is some reasoning

[37:09] that if you take a wider stance and you

[37:11] point your toes a little bit more out,

[37:13] any exercise that does that, you can

[37:15] target the inner part of your quads. If

[37:17] you have a closer stance and you point

[37:18] your toes a little bit more straight,

[37:20] maybe targets more of the outer, I can't

[37:22] say I'm ultra convinced by that. I'd say

[37:25] I don't I'm not sure. So, I would just

[37:27] say get overall big quads and that

[37:30] should probably do you good. I wish I

[37:32] had better advice. And when there is

[37:34] convincing research that certain

[37:36] positioning targets certain parts of the

[37:37] muscle, I will absolutely report it. For

[37:39] example, it's pretty pretty well known

[37:41] that overhead pre-lengthened versions of

[37:43] tricep exercises do target this back

[37:46] part of your tricep called a long head.

[37:48] So that's like a thing we know. If you

[37:50] asked any tips to, you know, increase my

[37:51] upper pec size, I would say a variety of

[37:53] incline pressing and then angle probably

[37:54] worked well incline flies. But um for

[37:57] the quads, g whiz, you know, they um

[38:00] even if you look at the sort of the

[38:02] ultra structure of the quads, just from

[38:04] a biomechanical perspective, it doesn't

[38:06] even seem like um it could be possible

[38:08] to target uh different parts of the

[38:10] quads. Maybe there's something to it,

[38:11] but not not super convincing.

[38:18] All right. Some online project

[38:22] asks um at Renaissance Purization, what

[38:26] impacts has Jim Simons had on Dr. Mike?

[38:29] When uh Mr. Nick Shaw and I were doing

[38:32] personal training in New York City, we

[38:34] would uh talk to all of the hedge fund

[38:36] people we trained. We trained a bunch.

[38:38] Um actually, um have [clears throat]

[38:41] trained people that are worth hundreds

[38:43] of millions of dollars. It's weird to be

[38:45] around them the first few times cuz

[38:47] you're just like, "Holy fuck." And then

[38:50] after a few times you're like, "This is

[38:51] a regular person who just has a

[38:52] preposterous amount of money." And

[38:54] they're all super smart and super

[38:55] diligent. Um, but you know, I would ask

[38:58] them as we got to New York like 2008,

[39:01] 2009. It was just after the financial

[39:03] crisis, so some of them were reeling and

[39:06] uh, you know, we were asking about

[39:08] economic principles, finance, hedge fund

[39:10] stuff. And a lot of them would say,

[39:11] well, you know, like no one could have

[39:13] survived XYZ. Well, unless you're a RET,

[39:15] unless you're rent. And we're like, what

[39:16] the fuck is RETTECH? And looked it up

[39:18] and it's Renaissance Technologies is the

[39:20] hedge fund that Jim Simons, who is a

[39:22] brilliant uh is believe is brilliant

[39:25] mathematician, former uh military code

[39:27] breaker. And he decided he had had

[39:30] absolutely enough with guessing stocks

[39:32] and picking uh stuff like that uh using

[39:34] heristics and just went straight for

[39:36] mathematical analysis. probably. So, he

[39:39] started uh [snorts] the fund called

[39:40] Renaissance Technologies, which is

[39:42] really the the first core quantitative

[39:44] fund. Um, and I have a ton of respect

[39:47] for for Jim Simons. I don't know him

[39:49] personally, but uh he's he's a just a

[39:52] peak ballerhood. I think he's worth like

[39:55] 12 billion. So, you know what I'm

[39:57] saying? Um, if I'm in an elevator with

[40:00] him, I'm blushing the entire time is

[40:02] what I'm trying to say. Hardcore like

[40:05] anime blushing. Scott watches a lot of

[40:08] anime. He knows what I'm talking about.

[40:10] All right,

[40:12] next question is from Shahif

[40:15] Randhawa.

[40:17] Sharif Randawa. Hi, Dr. Mike. I'm

[40:20] building a home gym, my man. I have a

[40:23] decent budget, but I'm limited by space.

[40:25] I could probably fit about five

[40:26] machines. What would be your top picks?

[40:29] Machine and brand. Uh, right. So, I'll

[40:34] tell you a couple general principles

[40:35] which I think will guide you better than

[40:36] machine and brand. One, do not pick

[40:38] machines that uh typically only do one

[40:40] thing if you don't have to. So, for

[40:43] example,

[40:45] um the Atlantis

[40:47] hack squat/ leg pressctorized combo is

[40:51] amazing because it's two machines in

[40:52] one. It can just be a hack squat or a

[40:55] leg press like can occupy for its

[40:57] footprint both. On the other hand, the

[41:00] Atlantis lateral raise machine is not

[41:02] something I would get unless I had a lot

[41:03] of space because it just does one thing,

[41:05] which is lateral raises. A freeotion

[41:07] machine, absolutely critical. And it's

[41:09] just like freeotion. I forget fuck it's

[41:11] called. Freeotion universal trainer or

[41:13] some shit like that. It's like every

[41:15] single cable thing you could possibly do

[41:16] on one machine that is worth its fucking

[41:19] weight and gold. Definitely a power

[41:21] rack. If you're into the kind of

[41:22] bullshit hypertrophy training we're

[41:23] into, a good high quality like Cybex ion

[41:26] series Smith machine might be worth it.

[41:29] But if you have a rack and you like the

[41:30] free weights, that's great. Of course, a

[41:32] dumbbell set is a good idea. And um

[41:37] [sighs and gasps]

[41:38] yeah,

[41:42] those are all the for sure ones. And

[41:43] then case by case basis, try to pick

[41:47] machines that have a bit more

[41:49] application than just one exercise at a

[41:51] time.

[41:52] Best of luck to your home gym. I hope it

[41:54] turns out really well. All right,

[41:56] Matthew Schwarinard.

[42:04] Clearly a French name. I have no idea

[42:05] what the fuck I'm doing.

[42:08] Asks Mike, thoughts on the Olympia this

[42:10] year? Who takes it? I got my guy Nick.

[42:12] So many insane competitors though.

[42:14] Cannot wait. Um, you know, I don't know.

[42:17] I'm not like a really big prognosticator

[42:20] on uh systems over which I have no deep

[42:23] insight and I don't have any deep

[42:25] insight. Um

[42:28] uh the smart money on a technical level

[42:31] is on big Ramy because the Olympia, if

[42:35] you look at it from a historical

[42:36] perspective, if you just bet on the guy

[42:39] who won last year to win again, you're

[42:41] making a lot of money. If you bet on the

[42:43] upset consistently, you lose almost all

[42:45] of your money. So in Big Ramy, the

[42:48] problem with Big Ramy is that you see

[42:49] pictures of him and you see pictures of

[42:51] Nick Walker and you go, "Oh my god." You

[42:53] see McGra in real life standing next to

[42:54] Nick Walker and you go, "Oh my fucking

[42:56] god." Because he's like 5 inches taller

[42:59] and on stage 40 lbs heavier and has

[43:04] straight up better aesthetics and comes

[43:06] in at least as lean. If Big Ramy

[43:09] continues to come in the kind of shape

[43:11] that he's been in the last two years,

[43:13] man, it's just real hard to knock him

[43:15] off.

[43:16] Um, Big Ramy. Now, of course, if he

[43:19] comes in off and somebody else comes in

[43:21] like fucking crazy. Yeah, for sure he's

[43:24] going to lose. But uh yeah, I think uh

[43:27] knowing almost nothing about the

[43:29] particulars of smart money, smart money,

[43:31] moderately

[43:33] above mentally unwell money, which is

[43:36] how I put my money. Big Ramy, great

[43:39] question.

[43:41] Okay, Edward Smith

[43:44] asks, "What is the best exercise for

[43:47] building the lower and middle pecs?"

[43:51] Um,

[43:52] I don't think a best exercise exists,

[43:55] but there is a group of exercises which

[43:57] are all really good. Some of them are

[43:58] going to fit your body better. Some of

[44:00] them you'll use for a while and they'll

[44:01] be really great, have a great stimulus,

[44:03] low fatigue, and then they get stale on

[44:05] you and you'll have to trade them off.

[44:06] But I would say barbell bench pressing

[44:08] with a proper arch and retraction.

[44:10] Dumbbell pressing, uh, flat dumbbell

[44:13] pressing is a really good idea. And all

[44:15] sorts of wider grip dips and wide grip

[44:19] weighted deficit push-ups and some

[44:21] machine presses that allow you to go

[44:22] beyond your body position for the

[44:25] stretch are awesome, awesome ideas. And

[44:28] of course, uh, flies. Again, when you do

[44:30] the flies, arch your back a little,

[44:31] retract your shoulder blades, and voila,

[44:34] pecs galore. If you're looking at more

[44:36] exercise ideas, hypertrophy hub on

[44:38] Renaissance periodization, just just

[44:40] Google hypertrophy hub is rael. That's

[44:43] how I spell my name out phonetically in

[44:45] my head when I type. I never made it

[44:47] through a few grades of school.

[44:50] And uh

[44:53] there's going to be a huge guide for PEX

[44:55] for chest and it's going to have tons of

[44:57] exercises and even have video links. And

[44:59] the video links have technical

[45:00] descriptions. So get that look.

[45:04] [snorts] Uh, Scott the video guy. How

[45:06] are we doing? Everything fine?

[45:07] So far so good.

[45:08] So far so good.

[45:12] All right.

[45:14] [sighs]

[45:17] Next up,

[45:20] Ashka Anvakar.

[45:23] [laughter]

[45:24] Any tips on hypertrophy for my little

[45:27] Willie?

[45:29] So,

[45:31] I this is really weird to admit in

[45:34] public, but I have a weird medical

[45:36] condition in which my uh my genitals

[45:40] just never grew to beyond when I was

[45:42] like age two. So, it it looks like like

[45:44] like the end of the pinky here, little

[45:47] winky. So, it's like, you know, like

[45:49] when you start off behind far enough on

[45:52] a race,

[45:53] you just don't even run the shit. So, I

[45:55] have no idea how to make anything bigger

[45:57] in that realm because uh just off to the

[46:00] worst possible fucking start. But I

[46:02] honestly think from a theoretical

[46:04] perspective progressive organized

[46:08] systematic

[46:10] masturbation program, it's got to do

[46:13] something at the very least at least

[46:15] make it nice and callous.

[46:18] Best of luck, sir.

[46:22] All right. Oh, hey. Hey, YouTube skipped

[46:25] 80 trillion questions again. Excellent.

[46:28] Let's see if I get the right one.

[46:32] All right. Okay.

[46:35] Oh, we scroll. Sorry, folks.

[46:41] Whoa.

[46:43] Uh oh, Scott the video. I can't scroll

[46:45] up anymore.

[46:46] Yeah like

[46:51] disappears. [gasps]

[46:53] I'm gonna ask like a $200 question, too.

[46:58] What was the last one you did?

[47:00] All right.

[47:00] Okay.

[47:01] Yeah. Let's answer this guy real quick.

[47:03] I have Nathaniel Thomas. I don't know.

[47:06] Okay. Bruce Wilkkey asks, "I have no

[47:10] colon, ilostomy, and carnival works

[47:12] amazing. I cannot digest ruffage without

[47:15] pee blockages. Meat digests immediately

[47:17] without issues. I know you have thoughts

[47:19] on carnivore. Uh, I'm obese and I'm

[47:22] losing weight and I'm still lifting

[47:24] strong lifts down 50 pounds. What advice

[47:26] do you have? My first advice is to make

[47:28] sure that any diet you are consuming is

[47:30] corroborated by and approved by your uh

[47:34] probably two people. One, your primary

[47:36] physician and to the gentleman that did

[47:38] the surgery for you. Uh, that's

[47:41] absolutely critical because you're in a

[47:43] post-surgical state. You may have some

[47:44] very, very different nutritional

[47:45] recommendations and requirements that

[47:47] you have to meet. But I will say on top

[47:48] of that, whatever seems to work for your

[47:51] body, absolutely do that. And as long as

[47:53] you're getting your proper nutrition, I

[47:54] wouldn't worry about any kind of like,

[47:56] oh, would you have to eat roughage? On

[47:58] average, yes, veggies are great. But if

[47:59] due to medical condition, you're unable

[48:00] to consume them, then maybe you are

[48:04] candidate for a fiber supplement, but

[48:05] already I'm outside of my scope because

[48:07] medical nutrition is really serious.

[48:09] It's uh something medical doctors uh and

[48:11] and RDS need to do. So say is I wouldn't

[48:14] worry too much about checking some weird

[48:16] boxes about what the average person

[48:18] eats. As long as it's working for you

[48:20] and your medical team says it's totally

[48:23] good to go and you're probably not in

[48:25] line for any sort of nutrient

[48:26] deficiencies, I think you're awesome and

[48:28] I'm really glad that you're having um

[48:31] you're having success uh with your

[48:32] lifting and you feel great. So hopefully

[48:34] that that keeps going. [snorts]

[48:36] Mike, we skipped three.

[48:38] Okie do.

[48:38] Can you go back anymore?

[48:40] Let's find out.

[48:42] Is Nathaniel Thomas

[48:44] Gint one of them.

[48:46] No back.

[48:47] I I'll get Nathaniel. I do see him.

[48:49] Okay.

[48:50] What about Will Murray, Brian?

[48:53] I see those.

[48:54] Okay great.

[48:55] Uh let me see if Ginp

[48:59] Oh, I see. Okay, I think we're scrolled

[49:00] back. Okay, great. I I hope. All right.

[49:05] Oh, hold on. Uh Jose Sanchez says, "No

[49:08] questions, but feel free to DM feet

[49:10] pics." Check your DMs, my friend.

[49:13] Though, I will throw an occasional

[49:14] starfish in there. And I don't mean the

[49:16] sea, the sea loving animal. I mean a

[49:19] Well, you know what I mean. Let's not

[49:21] get kicked off YouTube. Check your DMs,

[49:23] sir. Nathaniel Thomas says, "Hi, sir. I

[49:26] have a herniated disc, but I still want

[49:28] to reach a 500 lb deadlift and a 400 lb

[49:30] squat finally. However, I'm not sure I

[49:32] can keep powerlifting with this injury

[49:33] flaring up every 3 months. Any advice?"

[49:36] Nathaniel, I have one piece of decent

[49:38] advice for you, which I hope is decent.

[49:40] Do everything you have to over the

[49:42] period of months if not years to get

[49:44] that injury completely asymptomatic or

[49:47] the most asymptomatic it can be. Check

[49:50] in with rehabilitative specialists,

[49:52] physical therapists, sports medicine

[49:54] doctors to make sure that they clear you

[49:56] for heart training. So all the exercises

[49:59] that hurt it, don't do them. All the

[50:01] exercises that overload your back and

[50:03] your legs in a safe, effective manner

[50:04] that does not irritate the injury, do

[50:06] them. I've had I do have a herniated

[50:07] disc. There's a part of my ass I

[50:09] actually can't feel to the touch because

[50:11] those nerves are all fucked now. It's

[50:13] terrible.

[50:15] I'm not going to get into my fetishes

[50:16] now. You guys can fill in the blanks.

[50:18] You're all perverted. So, um, just get

[50:21] fucking healthy, bro. And as you're

[50:23] building your legs and your back with

[50:25] exercises that are not probably as

[50:27] loading or as bending or rounding of the

[50:30] spine as they could be eventually,

[50:32] you're going to be building the

[50:33] foundation for these lifts. And then

[50:35] when you're nice and healed, very with

[50:38] an unbelievable attention to almost

[50:40] flawless technique, start to thread in

[50:42] heavier versions of squats, of

[50:44] deadlifts, and try to get heavier. Great

[50:47] fatigue management. Don't overdo it. And

[50:49] I'll tell you one last thing. Do not

[50:50] ever fucking grind a rep that you don't

[50:52] think you can make or that will require

[50:54] any any substitution of shitty technique

[50:56] for damn your ideal technique. Other

[50:58] motherfuckers can afford it. You can't

[51:00] because one little move from you and

[51:01] you'll be back in the fucking saddle

[51:03] again with her back. Um, and hopefully

[51:06] uh all this works out for you, but place

[51:08] your health ahead of your short-term

[51:10] fitness goals because your short-term

[51:12] fitness goals lie in a foundation of

[51:15] amazing health. And if you take that

[51:16] away, this doesn't fucking matter.

[51:19] Yeah, Scott, you're looking at me for a

[51:21] second. What do you

[51:23] just making sure we get everybody?

[51:25] Super.

[51:26] We definitely want to answer everyone's

[51:28] question, folks. Will Murray asks,

[51:30] "Thank you for all your work. Any

[51:32] thoughts?" Oh, my pleasure. Thank you so

[51:34] much. Any thought on training on a Oh,

[51:38] this question's so fucking amazing. Hold

[51:40] on. Oh, I just farted. I hope you guys

[51:43] don't smell that. Oh, again and again.

[51:45] Oh, shit. Scott, the video guy is in the

[51:46] room with me. Scott, cheers.

[51:50] All right.

[51:53] Um, any thoughts on training on a micro

[51:55] dose of LSD or psilocybin? That's

[51:58] mushrooms for all of you folks not in

[52:00] the know. uh feel it gives me increased

[52:02] focus and mind muscle connection.

[52:05] Uh yeah, people say a lot of great stuff

[52:08] about micro doing these things. I don't

[52:10] know what the long-term health

[52:11] repercussions are or other stuff. Um so

[52:15] unfortunately I don't know about that.

[52:16] Um if it is actually sustainable from a

[52:18] health perspective or even enhancing

[52:21] then I don't see any huge downsides with

[52:22] it. Um micro doing shouldn't interfere

[52:25] with gastric motility which high dose of

[52:27] mushrooms absolutely will. People don't

[52:29] typically like get an acid and mushrooms

[52:31] and eat a lot. Um, but that's mega

[52:34] dosing. Um, so if you feel that it works

[52:38] for you, it might not be bad. Although

[52:40] there's I I don't know how many studies

[52:42] there are on long-term outcomes with

[52:44] stuff like that. Um, maybe it works.

[52:48] Yeah. Careful driving your car around.

[52:51] Drugs are drugs. I never do I've

[52:53] actually never done acid. I've done

[52:55] mushrooms lots of times and I've never

[52:56] micro dosed uh a single time. Mega dose

[52:59] or go home, I say. And I did actually go

[53:02] on purpose to a gym one time after I was

[53:04] pee high in mushrooms. It's a weird

[53:06] place. The lights are so bright and uh I

[53:09] forgot, but people do like the the

[53:12] they'll stare at you like in a

[53:14] confrontational manner because they're

[53:15] in the middle of a very confrontational

[53:17] thing. And like this one guy turned

[53:19] around after a set of dumbbells and I

[53:20] was just in the gym like and he like

[53:22] looked at me and I was like

[53:24] He had a mean face. I tried to lift. I

[53:26] tried to curdle the 15 pound dumbbells.

[53:28] It was the heaviest thing I felt in my

[53:29] entire fucking life. What a disaster. So

[53:32] hopefully your shit is better than mine

[53:33] on that end.

[53:35] All right.

[53:37] Brian Dembra says, "Hey, Dr. Mike, I've

[53:40] started working out in earnest and

[53:42] dieting in the last year or so. Your

[53:44] playlists have been a real GD useful for

[53:47] starting." Well, thank you so much and

[53:48] thank you for not swearing. Better to

[53:50] not swear, I say. Any tips for hamstring

[53:54] engagement? That's they're a problem for

[53:56] me. Make sure that when you're

[53:59] practicing your good mornings and stuff

[54:00] like a deadlifts that you're tilting

[54:01] your hips appropriately, getting into

[54:03] anterior pelvic tilt. Go slow. Keep your

[54:05] chest up and get a massive hamstring

[54:07] stretch, keeping your knee not like

[54:09] this, but like this the entire time. If

[54:11] you have hamstring machines, various leg

[54:13] curls, I would say try to put some

[54:15] padding into them so that you get a

[54:17] nasty stretch on the bottom. That nasty

[54:20] stretch is everything. go through a full

[54:21] range of motion and try a variety of

[54:23] different rep ranges. And if you have

[54:25] trouble engaging, sometimes just doing

[54:26] more sets gets you all the work you need

[54:28] and over time your engagement will

[54:31] improve. So, uh, yeah, best of luck,

[54:33] Brian. I hope it works out.

[54:37] All right.

[54:39] [sighs and gasps]

[54:41] Did you hear that, Scotty? [snorts]

[54:45] I think it's charged. All right,

[54:50] Gurgelli Blasco

[54:54] my question. How to manage the training

[54:55] and diet if somebody catches an illness

[54:58] for example the COVID at the middle of a

[55:01] messycle how long? So yes, very good

[55:04] question. I would say if you have

[55:05] systemic system uh symptoms like uh

[55:08] fever or uh malaise or very low energy,

[55:11] I would say no training until you'll

[55:12] feel pretty damn good and then do at

[55:15] least half a week of very easy training

[55:17] like D load training. That'll make you

[55:20] feel a lot better. When you're back to

[55:21] pretty much full health, start a new

[55:23] messa cycle, brand new, could be the

[55:25] same structure as the old one. And then

[55:27] very low volumes, low intensities, three

[55:29] or four reps in reserve,

[55:32] two to three sets on exercises, and then

[55:35] slowly work up from there. I wish I had

[55:37] better news. I wish it was some kind of

[55:38] hack so you just go crazy training right

[55:40] after, but unfortunately that's not the

[55:42] reality.

[55:44] All right, Fox when one fox is not

[55:48] enough. Says, "I have a question for Dr.

[55:50] Mike. I've got an artisian well on my

[55:53] property and the water pressure is

[55:55] lousy. Any suggestions? Yes. Uh, one

[55:59] easy suggestion, uh, what I would do is

[56:03] you drill down at a roughly 45 degree

[56:06] angle to about 500 m below the

[56:10] repository for the well and insert like

[56:13] a 3 or 4 kiloton nuclear device. Um,

[56:17] neutron bomb to minimize radiation and

[56:20] just

[56:22] all sorts of stuff is going to come out

[56:24] of that well. water, radiation,

[56:27] dirt with radiation on it, strontium 90,

[56:30] it's going to be great, but no more well

[56:32] pressure problems.

[56:34] Yeah, nuclear weapons can solve so many

[56:36] great things. Um, if you guys ever want

[56:38] to go down a nerd rabbit hole, cuz tbh,

[56:42] um, I was a nerd way longer, uh, way way

[56:46] long ago before I was ever a lifter. Uh

[56:49] you guys want to go down a a a nerd

[56:51] rabbit hole, look at some of the

[56:53] proposals made in the 50s and 60s both

[56:57] in the western nations, United States,

[56:59] UK, etc. and a lot of really wacky ones

[57:01] from the Soviet Union about using

[57:04] nuclear weapons for um geoengineering

[57:07] purposes. Like so for example, if you

[57:09] have like a uh like a threemile stretch

[57:12] of land between two lakes and you want

[57:14] to connect them, that's like a

[57:16] preposterously expensive super long dig

[57:19] in order to get like some kind of river

[57:20] going between them. But if you line some

[57:23] nuclear mines, you know, five mines, 1

[57:26] kiloton each, between the shit, you go

[57:28] like this, just automatic river with

[57:30] almost no investment. So there's all

[57:31] these like really really zany ideas

[57:33] about how to use nukes for engineering.

[57:35] The problem is the radiation. If there

[57:37] was no radiation, we'd be doing that

[57:38] shit now, but god damn does that shit

[57:40] suck. So, it's it's kind of cool. Kind

[57:42] of a cool thing.

[57:44] All right, Stephen Usetta asks, "How

[57:48] much cardio is too much? Priority is

[57:50] building muscle, but I get serious doms

[57:51] every time I train legs, but want to

[57:53] train cardio so that I can go hiking,

[57:55] Kilanjaro, and other mountains planned."

[57:57] Whoa, holy shit. Um, best of luck. So,

[58:02] how much cardio is too much? It's really

[58:04] like this. you have a certain rate of

[58:08] gain that you're going to get with no

[58:10] cardio. With a little bit of cardio,

[58:12] your rate of gains is probably going to

[58:13] be just just a tiny bit higher uh from

[58:16] the better nutrient um flow, from uh

[58:20] being able to stay leaner, from having a

[58:21] better work capacity for better

[58:23] workouts. And then just after that, any

[58:27] more cardio that you add, the rate of

[58:29] gains will start to decline. And then at

[58:31] some point, it'll be no gains, and then

[58:33] at some point it'll be muscle loss. The

[58:35] thing is because you're very familiar

[58:36] with a typical rate of gains that you

[58:38] experience, you will be able to titrate

[58:41] your cardio to get the level of gains

[58:43] that you want based on your baseline. So

[58:45] if you know like typically have great

[58:46] workouts and typically you can add up

[58:48] five pounds here and there every, you

[58:49] know, few months to your lifts or every

[58:51] few weeks, know that and then do like

[58:55] whatever cardio that you think is a

[58:57] little bit more than you're doing now.

[58:58] Like increase your cardio by 25 or 50%

[59:01] volume, intensity, whatever it is. And

[59:03] over the course of the next mess cycle,

[59:05] see how it goes. If it's a great mess

[59:07] and you just blast all your legs shit

[59:08] out of the water, hey, sweet. Uh,

[59:10] increase again, right? And then at some

[59:12] point, you'll be like, you're going to

[59:14] feel the cardio so much your legs are

[59:16] physically going to be tired. And you're

[59:17] going to have multiple times when you go

[59:19] to the gym in a mess cycle where you're

[59:20] going to be like, time to train legs.

[59:23] Uh, and you're going to warm up, you

[59:25] know, I'm fucking weak. This is

[59:26] terrible. My legs are beat up from the

[59:27] cardio. And you're going to realize,

[59:29] okay, this is untenable. I need to do

[59:30] less. But because you started a certain

[59:32] level of cardio and you expanded to a

[59:33] certain amount, now you have this

[59:35] bandwidth that you understand the

[59:36] topography of and you can say, "Okay,

[59:38] this is too much. This was not enough.

[59:40] I'm going to go here and I'm going to

[59:41] get great gains in both respects or

[59:43] anywhere between here for the trade-off

[59:45] you're looking for." Another thing I

[59:46] would say is as your trip to Kilamanjaro

[59:49] or wherever um you plan on going and you

[59:52] know getting killed by natives and then

[59:53] you get on a National Geographic mystery

[59:56] documentary, hopefully it doesn't

[59:57] happen, but always a possibility.

[1:00:01] uh as you get closer to the event, do

[1:00:03] more cardio and invest less uh in your

[1:00:06] weightlifting and your weight training.

[1:00:08] And then temporarily you'll have maybe

[1:00:10] even a month or two of no gains in your

[1:00:13] lifting movements. And remember that all

[1:00:15] the muscle if you lose any muscle, it's

[1:00:17] all temporary. It comes back no problem

[1:00:18] when you pull back the cardio and

[1:00:19] increase the food and weights later. But

[1:00:22] in those uh month or two before you can

[1:00:24] ramp your cardio like fucking wild and

[1:00:26] just still maintain everything you have

[1:00:28] and then you're going to be unbelievably

[1:00:30] proficient at hiking when it comes time

[1:00:32] to do it. And then when it comes time to

[1:00:35] get back into the groove and start

[1:00:36] putting on muscle on your legs again

[1:00:38] then you can switch those gears. So not

[1:00:40] only is there that t titration element

[1:00:41] but there's also a timing element and

[1:00:43] that more or less described all of

[1:00:44] modern periodization at the same time.

[1:00:46] So give that some thought. Best of luck

[1:00:48] in uh all of your mountains. I've

[1:00:50] summited Scott video guy. How many times

[1:00:52] have you filmed me personally summit K2

[1:00:54] unassisted with no oxygen?

[1:00:56] Oh man, I lost count.

[1:00:58] Let me stop counting after 19 times.

[1:01:00] I once drove a Lamborghini up to K2. It

[1:01:03] was tough drive.

[1:01:05] The the rearwheel drive.

[1:01:07] We got the four-wheel drive model, but

[1:01:09] then I was like, "Fuck it. Let's do this

[1:01:10] rear wheel." We got it done.

[1:01:11] You need more of a challenge.

[1:01:12] Yeah, it's shit's too easy out here,

[1:01:14] fellas. That's the problem.

[1:01:17] All right.

[1:01:20] Next up is Navidivid SGS.

[1:01:23] How to de load on peeds running first

[1:01:26] cycle, but I got strong too fast and I'm

[1:01:28] feeling the effects. I'd like to keep it

[1:01:29] as short as possible. So, first thing,

[1:01:31] don't keep it as short as possible. If

[1:01:33] you keep it as short as possible, you

[1:01:35] end up having a crude [clears throat]

[1:01:37] micro trauma to your tendons and you'll

[1:01:38] snap your shit up later. Keep the dealer

[1:01:40] the same as always, one week on average.

[1:01:43] And uh on peeds, I would say that

[1:01:46] because there is a tendency to want to

[1:01:50] ameliate ameliate the effects of your

[1:01:53] connective tissues not getting strong

[1:01:54] enough fast enough versus your muscles.

[1:01:58] I would say you take the standard de lo

[1:02:00] and you could just do that. That's

[1:02:01] totally cool. But also take the standard

[1:02:02] de lo and make everything 50% lighter

[1:02:04] than normal. So very very easy. Like

[1:02:07] three days a week versus your typical

[1:02:09] six. [snorts]

[1:02:11] 50% sets, 50% load, 50% reps every

[1:02:14] session.

[1:02:16] Rest, eat, relax, sleep the rest of the

[1:02:18] time. You're going to feel amazing. Come

[1:02:19] back, ease back in. It's easy to get on

[1:02:22] a shitload of gear. You just go, boom, p

[1:02:25] comes off. Ease in, let the gear do the

[1:02:27] work under the hood. You do high quality

[1:02:29] progressive training. As if you're not

[1:02:31] on gear, but the autoregulation takes

[1:02:33] care of everything. So, if you're on

[1:02:34] gear, you'll be able to add a few more

[1:02:35] sets here and there, or add a little bit

[1:02:37] more load here and there. Take your time

[1:02:38] and do it right. Go slow. Um, the idea,

[1:02:41] and we have direct YouTube videos on

[1:02:43] this, but the idea that training on gear

[1:02:46] and training natty is different is

[1:02:50] mostly wrong. There are a couple of

[1:02:52] nuance distinctions which are really

[1:02:54] just not pertinent in most cases. And

[1:02:56] also,

[1:02:58] it's a interesting thing on social media

[1:03:00] where there's a demand for videos like

[1:03:01] that cuz natty motherfuckers are always

[1:03:04] curious about the shit. Um, and geared

[1:03:07] motherfuckers are always like, "Yeah,

[1:03:08] man. I'm a gear now. I'm fucking

[1:03:10] special, bro. Look a superhero.

[1:03:11] [clears throat] Nothing applies to me

[1:03:13] anymore. It's all different then, which

[1:03:14] is fucking wrong.

[1:03:17] And from a creator perspective, people

[1:03:19] who make videos want to talk about stuff

[1:03:22] and maximize or um exaggerate all the

[1:03:26] differences. So, it's really is very

[1:03:28] little difference. But the thing with

[1:03:29] gear is that you have this ability to

[1:03:31] get super strong, super fast. You can

[1:03:33] sort of outrun your body uh and then you

[1:03:36] it becomes unsafe because you can get

[1:03:37] hurt. So, I would say if anything, your

[1:03:39] training on gear should be more

[1:03:40] conservative. And I promise you'll get

[1:03:43] just as big. And by just as big, I mean

[1:03:44] bigger.

[1:03:46] Good question.

[1:03:49] All right. Anton Borkc,

[1:03:52] no relation to the artist, I assume.

[1:03:55] Eating above calories during diet, but

[1:03:57] only protein.

[1:04:01] Eating only protein is almost

[1:04:02] impossible. Good luck with that.

[1:04:06] There is a hypothesis of something

[1:04:08] called rabbit hunger or rabbit

[1:04:09] starvation where people eat a ton of

[1:04:12] protein over their maintenance calories,

[1:04:15] but they still lose weight and fat. As

[1:04:17] far as I know in the lab that has never

[1:04:18] been demonstrated. So, uh,

[1:04:23] it's quirky

[1:04:25] and it probably won't work, but if you

[1:04:27] want to try it for science,

[1:04:29] I can't say you have my blessing because

[1:04:31] I don't want you to fucking kill over

[1:04:32] and me get sued. But uh I would just I

[1:04:35] would just do a more conventional

[1:04:36] approach because it's just uh for the

[1:04:38] effort that you're putting in, it's just

[1:04:40] more likely to work out well for you.

[1:04:42] Yeah. But good luck, man.

[1:04:45] All right. Mino Levon

[1:04:49] says, "Hi there. I started a new me

[1:04:50] cycle for the first month is upper lower

[1:04:53] split.

[1:04:55] Day one lower 39 sets. Day two upper 36

[1:04:59] sets. Day three lower 33 sets total. Day

[1:05:02] four upper 24 sets. Day five, another

[1:05:04] lower.

[1:05:06] No sets for that. Effort is 50 to 75%

[1:05:10] and rest is 45 seconds.

[1:05:15] Uh I would say that looks fine, but what

[1:05:18] you could do is significantly reduce the

[1:05:20] sets maybe by half

[1:05:22] and increase the effort level relative

[1:05:26] effort. Although I think effort by that

[1:05:28] you mean intensity 50 to 75% is fine.

[1:05:30] Yeah. As far as percent 1RM, I would say

[1:05:33] decrease the number of sets

[1:05:35] uh and increase the number of uh seconds

[1:05:38] you take for rest. Maybe double that.

[1:05:41] Make sure that you're not out of breath

[1:05:42] before your next set and you might be

[1:05:43] able to get a more efficient program

[1:05:45] going.

[1:05:48] All right.

[1:05:53] Cabalitos

[1:05:57] says, "Hey, Dr. Mike, I'm a huge fan.

[1:05:59] 6'6. Excellent. I love jokes like that.

[1:06:02] I'm flexible enough to ask to grass

[1:06:05] squat, but I get super fatigued after as

[1:06:07] few as three sets. Should I find a

[1:06:09] different exercise uh or just aim for

[1:06:11] good SFR on the squat? I think you could

[1:06:13] do both. I think you could work on your

[1:06:14] SFR on the squat, but at the same time,

[1:06:16] maybe invest in some leg pressing or

[1:06:17] some hack squatting and save the squats

[1:06:19] for later. So, maybe like do three or

[1:06:22] four sets or however many need on a hack

[1:06:23] squat or leg press, something that

[1:06:25] doesn't beat you up as much. and then uh

[1:06:27] do two or three or four sets on the

[1:06:29] squat afterwards. You'll need less

[1:06:30] weight. You'll get to practice your

[1:06:31] technique well and your work capacity

[1:06:34] won't be limited much. But I I'll also

[1:06:36] say it depends on what you mean by super

[1:06:38] fatigued because I get super fatigued

[1:06:39] for one set of squats and I often throw

[1:06:41] up after two. So sometimes it just comes

[1:06:43] with a territory. But uh take that under

[1:06:46] advisement.

[1:06:49] All right,

[1:06:52] [snorts]

[1:06:54] Fox 20 RPS.

[1:06:58] Hey, Mike, will RP ever have a PT

[1:07:00] certification course? Most courses suck,

[1:07:03] though. If there aren't any good

[1:07:04] courses, let me know. I have all the

[1:07:06] answers you are looking for. I have all

[1:07:08] the answers you were looking for.

[1:07:12] Do you guys think uh Jedi ever do the

[1:07:14] Jedi mind trick, but don't say anything?

[1:07:16] like run up to like a stormtrooper and

[1:07:17] he's like points the gun at you like

[1:07:20] he's like just stands there like you

[1:07:23] stupid motherfucker. He's like I'm a

[1:07:25] stupid motherfucker. Like oh I didn't

[1:07:27] mean to say that out loud. God damn it.

[1:07:29] All right, get out of here. He just

[1:07:30] leaves. Day in the life. I shouldn't be

[1:07:32] a Jedi. Too much power.

[1:07:37] Instantly go to the dark side.

[1:07:40] Will RP ever have a PT certification

[1:07:43] course? Yes,

[1:07:45] hopefully within the next two years.

[1:07:47] This is a course that we will begin

[1:07:49] working on creating hopefully in the

[1:07:51] next two months.

[1:07:55] Most courses suck. Agreed. If there are

[1:07:57] any good ones, let me know. The Menow

[1:07:59] Henselman's has a PT course that's

[1:08:02] probably really fucking good because

[1:08:03] Mento almost never puts out anything

[1:08:05] that's not really fucking good. So, give

[1:08:08] that one a look.

[1:08:11] All right, Birdman. I'm a huge fan of

[1:08:14] your rap, Mr. Birdman. My hips are

[1:08:17] uneven. From scoliosis. When squatting

[1:08:19] heavy, my path isn't perfectly straight,

[1:08:22] but curves out laterally to one side.

[1:08:24] Any thoughts? I would say have a sports

[1:08:26] medicine doc look at that and tell you

[1:08:28] if it's um going to be deletarious to

[1:08:30] your joint health. And if not, I think

[1:08:32] it's totally fine. And if your path up

[1:08:34] isn't perfectly straight, but curves

[1:08:35] laterally to one side, I think you can

[1:08:37] squat in front of a mirror for a while

[1:08:38] and probably correct that to some extent

[1:08:40] and maybe it'll be okay.

[1:08:45] All right.

[1:08:48] All right.

[1:08:54] Never lose your nerd

[1:08:56] says, "Thanks for the input. Keep up the

[1:08:58] great work." Oh, thanks, man. We're

[1:08:59] trying. We're trying.

[1:09:02] [snorts]

[1:09:02] All right. Dreamer. Sweet name.

[1:09:05] Beginner. Two months into full body

[1:09:07] workout. Three times a week, six feet

[1:09:08] tall, 27 years old, 20 to 22%ish

[1:09:12] body fat. Should I diet for maintenance

[1:09:14] uh and get newbie gains or cut? I would

[1:09:19] say two months into I'll tell I skip to

[1:09:22] my Lou on this one. One whole year

[1:09:25] default when you start maintain and just

[1:09:28] fucking eat food. Don't worry about your

[1:09:30] body weight or just maintain it and just

[1:09:32] train hard and you're fucking in the

[1:09:33] clear. After a year, you can decide

[1:09:34] whether or not to bulk and cut.

[1:09:37] And uh I will say it would be helpful.

[1:09:40] You provided a lot of information which

[1:09:41] is great. Uh a dickpick would really

[1:09:44] just seal the fucking deal. I would I

[1:09:46] would really be able to tell you what to

[1:09:47] do in many respects, not just in

[1:09:49] training. like, you know, holy shit, you

[1:09:51] should get into porn or holy shit, you

[1:09:54] should really tell girls before shit

[1:09:56] happens that you got like a condition.

[1:09:59] That's what I do. I'm just kidding. I've

[1:10:01] never met a girl.

[1:10:05] My wife and I have an arranged marriage.

[1:10:09] All right,

[1:10:12] Ryan Hollier, it says here your message

[1:10:16] was retracted.

[1:10:18] Please please please

[1:10:20] try asking again. We don't want to leave

[1:10:22] you hanging, my friend.

[1:10:25] All right.

[1:10:28] Jinpave

[1:10:34] says, "Hey, Dr. Mike. Stoked for the

[1:10:36] upcoming nutrition class. I assume

[1:10:38] certification.

[1:10:40] Amazing. It's going to be gargantuan."

[1:10:47] They actually have a video of our

[1:10:48] nutrition walking through a major

[1:10:50] megalopous. Just one fucking

[1:10:53] skyscrapers.

[1:10:57] Hold up. Hold up.

[1:11:00] This is going to be too loud for the

[1:11:01] It's going to be too loud, isn't it?

[1:11:07] Like that. But with a skyscraper.

[1:11:10] It was worth it. [gasps]

[1:11:13] Um, is it safe to assume the higher

[1:11:15] level courses will be offered in the

[1:11:16] future? Yes. Not in the one to two-year

[1:11:19] future, but in the two-year plus future,

[1:11:21] definitely. They're all um theorized and

[1:11:24] sort of like we have a list of courses

[1:11:26] we potentially offer. We just want to do

[1:11:29] a really high quality job with the first

[1:11:30] C and we're not trying to money grab

[1:11:32] this fucking shit and be like, hey,

[1:11:33] like, you know, C one's released three

[1:11:36] months later 2, three, and four.

[1:11:38] Advanced C and dildosert. Dildos. That's

[1:11:41] a good idea.

[1:11:43] And yes,

[1:11:44] Greg said is in the comments advertising

[1:11:47] his cookbook.

[1:11:48] My man, [laughter] the real Greg.

[1:11:50] Get that shit, Greg. Sell that fucking

[1:11:52] book.

[1:11:55] Fucking awesome. [laughter]

[1:11:57] And has a real Lamborghini.

[1:12:00] She does.

[1:12:00] Maybe several.

[1:12:03] Unbelievable. All right. Uh post show.

[1:12:06] Okay. Sorry. Uh yes. So yes, we will uh

[1:12:08] have highquality added courses in the

[1:12:11] future. And if you have the cert as a

[1:12:13] base course, there'll be a huge discount

[1:12:15] for those. So look for those. But we

[1:12:16] just want to do a good job. We don't

[1:12:17] want a money grab. I like when I said

[1:12:18] money grab as Greg just sets in the

[1:12:20] comments pimping out his cookbook.

[1:12:21] That's hilarious. Um

[1:12:23] and post show recovery still going well.

[1:12:26] 218 as of this morning. Your videos have

[1:12:29] been ridiculously helpful. Thanks, dude.

[1:12:31] Thank you so much, man. Um I'm glad post

[1:12:33] show recovering is going well for you.

[1:12:35] I've done many shows in which that was

[1:12:36] not the case for me. If you would have

[1:12:38] asked me after many of my shows, how's

[1:12:39] post show recovery going? I'd be like,

[1:12:41] [gasps]

[1:12:42] fuck. Do you think it's going? I don't

[1:12:44] know. I just asked. Look at me. I don't

[1:12:46] know. You ugly as usual. So, awesome.

[1:12:50] Awesome. Thank you so much for signing

[1:12:51] up for the circus, by the way.

[1:12:52] Hopefully, we don't let you down.

[1:12:56] Um, all right.

[1:12:58] Persistent question here from po.

[1:13:02] I like very very Jewish thoughts on the

[1:13:06] meta analysis saying that frequency

[1:13:07] doesn't matter if volume is equated and

[1:13:09] that there's minimal benefit of going

[1:13:11] over 10 sets per week per muscle. Uh

[1:13:13] it's largely correct for the kind of

[1:13:15] population they were studying which is

[1:13:16] just generally beginners

[1:13:18] as you become more advanced. Uh first of

[1:13:20] all volume equating hides the fact that

[1:13:22] you can double your volume with an

[1:13:23] appropriately high frequency and get a

[1:13:25] lot more benefit. Um, and then you can

[1:13:28] go over 10 sets per week per muscle,

[1:13:31] especially as an advanced individual,

[1:13:32] especially with a higher frequency. So,

[1:13:36] yeah, volume equation is great when

[1:13:40] you're doing theoretical work of trying

[1:13:41] to understand how training works. It is

[1:13:43] not great when you go into the real

[1:13:45] world and try to figure out, oh, like

[1:13:48] you don't have to equate your volume.

[1:13:50] It's kind of a saying like um the

[1:13:52] performance dynamics of a high class

[1:13:55] Mercedes uh sedan and a Lamborghini are

[1:13:58] roughly the same at 80 miles an hour.

[1:14:00] Like sweet. That's cool. I would expect

[1:14:01] that. But what about an 180? Well, the

[1:14:03] Merc doesn't do that. And a Lambo has

[1:14:05] great handling at 180. So

[1:14:08] you guys like that brought that back to

[1:14:09] Lambos. Shit. Y'all motherfuckers know

[1:14:11] what's on my mind.

[1:14:14] Wait wait wait wait.

[1:14:16] Ah, the Lamos are back there. I would

[1:14:18] never shoot in their direction. Let's

[1:14:20] keep something clear here, Scott. We

[1:14:21] never shoot at our vehicles,

[1:14:23] except for the bulletproof.

[1:14:25] The bulletproof Lambo, which we may or

[1:14:27] may not be in possession of

[1:14:29] motherfuckers. Hey, wait. Hey, which one

[1:14:30] of your Lamos is bulletproof, Dr. Mike?

[1:14:31] Wouldn't you like to know? I got

[1:14:33] assassination attempts left and right.

[1:14:35] I'm dodging the shit. You guys like how

[1:14:37] I'm doing a jiu-jitsu choke blocking for

[1:14:39] that? I assume most assassination

[1:14:41] attempts for me will be in the form of

[1:14:42] jiu-jitsu attackers.

[1:14:45] [screaming]

[1:14:47] I've never done jiu-jitsu in real life.

[1:14:49] It's all a scam.

[1:14:51] All right. Zack

[1:14:53] says, "Hey, Mike. I'm brand new to

[1:14:55] lifting at 25 years old. I'm horribly

[1:14:57] weak and have bad joints." Zack, you're

[1:15:00] not fucking horribly weak. Don't say

[1:15:02] that kind of shit. You're 100% fine. We

[1:15:05] all have different strength. And have

[1:15:07] bad joints, particularly loose elbow and

[1:15:09] knee ligaments. Oh, I thought you were

[1:15:10] going to say something a lot worse.

[1:15:11] That's not that bad. Even at low

[1:15:13] weights, for example, a 20 pound

[1:15:15] dumbbell curl, my joints hurt after all

[1:15:16] my sets. how to mitigate.

[1:15:20] So, I would say do weights that are even

[1:15:22] lower in which your joints don't hurt

[1:15:25] and slowly work up over time and you'll

[1:15:28] probably have a situation in which

[1:15:29] eventually you're doing 30 lbs and your

[1:15:31] joints feel great.

[1:15:33] Low weights are all insanely arbitrary

[1:15:36] and very individual. What is a low

[1:15:38] weight for someone could be a very high

[1:15:40] weight for someone else. Like, you know

[1:15:41] what I'm saying? I don't take my grandma

[1:15:43] to the gym and say, "Hey, grandma,

[1:15:44] here's a 200lb squat. It's easy for me.

[1:15:46] You should be able to do it for two

[1:15:47] reasons. One, it could kill her. Two, my

[1:15:51] grandma's actually fucking immortal and

[1:15:52] all she did was this and all of the the

[1:15:55] iron atoms and the weight deatomized and

[1:15:58] and and it just were gone. I don't even

[1:16:00] know where they mass energy

[1:16:01] conservation. I have no idea what's

[1:16:03] going on. Grandma, she's got the Raiden

[1:16:05] eyes and shit. Lightning everywhere.

[1:16:08] That's the last time I took Grandma to

[1:16:09] the gym. Bitch, lightning arc killed

[1:16:12] some random girl in the squat rack. In

[1:16:14] any case, Zach, just go at your own

[1:16:16] pace, man. And uh comparing yourself to

[1:16:20] others is cool until it's not. Just

[1:16:22] choose the weights that are appropriate

[1:16:24] for you. And they could be like really

[1:16:26] not a lot of weight. And stupid meat

[1:16:28] heads could see you at the gym, be like,

[1:16:29] "Look at that motherfucker curling 10

[1:16:30] pounds. Fuck him." But they go home and

[1:16:33] cry a lot and probably unemployed.

[1:16:35] Whereas you're probably a real sharp guy

[1:16:36] with a bright future. So fuck. Yeah. And

[1:16:40] if you think you have some sort of

[1:16:42] particular uh condition where your

[1:16:45] joints are particularly prone to

[1:16:46] disruption, something to go see a sports

[1:16:48] medicine doctor about. Best of luck to

[1:16:51] you man.

[1:16:54] All right. Alex P says, "Sup, Mike. Have

[1:16:56] a nice weekend." Hey, thanks, Alex P.

[1:16:57] You, too, man. You, too. I'm trying to

[1:16:59] have a nice weekend, but Mr. Nick Shaw

[1:17:01] is visiting right now. As nice of a

[1:17:03] weekend as we can at a corporate level.

[1:17:06] Don't laugh that loud, Scott, the video

[1:17:08] guy. He can hear us. He can always hear,

[1:17:12] always hear, always hear. Nicholas

[1:17:15] Ingraata asks, "Can we ask SAMs

[1:17:19] questions here?" Technically, yes, but I

[1:17:22] know nothing about SARMs. I've read

[1:17:24] almost nothing about SARM since about

[1:17:26] 2010.

[1:17:28] And uh I've never taken SARMs and until

[1:17:31] they have a much better risk to reward

[1:17:33] to risk profile, I won't ever fuck with

[1:17:35] them. So, there's probably better people

[1:17:37] to ask about SARMs than me. Man, a real

[1:17:39] talk. Just uh just just being real.

[1:17:42] [sighs]

[1:17:43] All right.

[1:17:47] Okay. Lulu and Dodo. Excellent.

[1:17:50] Excellent name. Hey, Dr. Mike. Thank you

[1:17:53] for all the information you provided.

[1:17:54] You are my favorite YouTuber. Which

[1:17:55] fitness YouTube channel do you

[1:17:57] recommend?

[1:18:00] Fitness YouTube channel?

[1:18:03] Renaissance periodization.

[1:18:06] [laughter]

[1:18:10] [snorts]

[1:18:10] Um, you know, so Stronger by Science

[1:18:13] does a nice fireside chat and they're uh

[1:18:16] they're mega nerd to a level that uh

[1:18:19] even uh tickles my nerd Willie, so to

[1:18:23] speak. So, I would I would I would check

[1:18:24] them out and uh preposterously don't

[1:18:26] have a ton of subscribers and they

[1:18:28] should have more. And uh let's see who

[1:18:31] else is doing good stuff. There's tons

[1:18:34] of folks. That's the first that comes to

[1:18:36] mind. I'm blanking. Um, Mr. Jeffrey

[1:18:39] Nippard is two things. One, an excellent

[1:18:41] YouTuber and also so handsome and he a

[1:18:44] lot of times I just put him on mute,

[1:18:45] watch him talk away into the night. I

[1:18:48] don't just watch. I'll tell you that my

[1:18:50] hands are not just on the phone.

[1:18:53] iPad.

[1:18:56] You guys get the drift. Scott, am I

[1:18:58] missing anyone? I I talk about other

[1:18:59] people constantly.

[1:19:02] Chad listen.

[1:19:04] Yeah, I don't know how productive they

[1:19:05] are at this. Uh, Juggernaut Training

[1:19:07] Systems is great. I don't know how many

[1:19:09] videos they're releasing nowadays. I

[1:19:10] think still think it's some. I will say

[1:19:11] though, Juggernaut Training Systems for

[1:19:13] training strength athletes and sport

[1:19:15] athletes like athlete athletes, not us

[1:19:17] idiots that go to the gym and do this.

[1:19:18] Uh, it dominant the dominant channel for

[1:19:20] that sort of thing. So, I'd say check

[1:19:22] that out. Um, that's really good. Yeah.

[1:19:25] Yeah. And they have so much content

[1:19:28] backlog from years ago. It's still super

[1:19:30] relevant that like you can watch that

[1:19:31] shit for forever and learn a ton of

[1:19:33] stuff.

[1:19:34] Eugene,

[1:19:35] Eugene Tio, which again has the Jeff

[1:19:38] Nippert effect of being very

[1:19:41] knowledgeable and his hair alone, my

[1:19:44] god. Now, let me just make something

[1:19:47] completely completely clear. If you took

[1:19:50] an arrow that was made by nanotech

[1:19:52] engineering to be perfectly straight,

[1:19:55] your boy is even straighter than that

[1:19:56] shit. But if Eugene Tio was like, "Yo,

[1:19:58] what's up?" I'd be like, "What's up?" If

[1:20:00] you know what I'm saying, if you catch

[1:20:01] my drift. Not even remotely straight.

[1:20:05] All right,

[1:20:07] here we go. [sighs and gasps]

[1:20:10] 40 Oracle, incredible name,

[1:20:16] [laughter]

[1:20:17] says, "So, you mean to tell me those

[1:20:19] hedge fund weenies you trained didn't

[1:20:21] gift you a Lambo?"

[1:20:24] They didn't gift me anything.

[1:20:28] Um,

[1:20:30] yeah. Yeah, they were great. And they

[1:20:34] weren't weenies. Some of them were

[1:20:35] strong as fuck. And we sure made them

[1:20:36] stronger. You know, it could be like uh

[1:20:39] crate u in the news article like

[1:20:41] attempted stabbing of hedge fund manager

[1:20:44] turns to shit when he stabs the other

[1:20:45] guy and watches him die. Actually, one

[1:20:47] of the hedge fund managers we trained

[1:20:48] was a pretty high ranked in jiu-jitsu.

[1:20:51] And I was like, "You just don't beat my

[1:20:53] ass." And he's like, "You better train

[1:20:54] me good or I fucking will." He beat me

[1:20:56] up. I cried and cried, making it no

[1:20:59] different than any other night, of

[1:21:00] course.

[1:21:02] All right. Anthony Bass, any relation to

[1:21:06] Mr. Lance Bass?

[1:21:08] Scott, is that a Backstreet Boy or an

[1:21:09] Insync member or a 98 degrees person?

[1:21:13] Yes.

[1:21:13] Okay. All the above, potentially none.

[1:21:16] How important, Anthony asks, is to eat

[1:21:19] more carbs, less fats for both

[1:21:20] hypertrophy and strength training as

[1:21:22] long as calories and protein are in

[1:21:23] check. not very unless you get to very

[1:21:26] extreme ends. So if you eat too little

[1:21:28] fat to keep your hormones in check, then

[1:21:32] you start to pay some nasty dividends.

[1:21:34] If you eat um super low carb and ultra

[1:21:37] high fat, your training energy will

[1:21:39] suck, your insulin dynamics will suck.

[1:21:41] So as long as you're getting like enough

[1:21:42] carbs to have like great pumps and great

[1:21:43] energy and enough fats to, for lack of a

[1:21:45] better term, keep your dick hard, then

[1:21:47] you're good to go. And it's really minor

[1:21:49] differences. like all of us talk about

[1:21:50] these super specific carb, protein, fat

[1:21:53] um trade-offs because like a bunch of

[1:21:56] times you come from a perspective of

[1:21:58] what you're doing and the kind of side

[1:21:59] of the industry you're involved in and

[1:22:01] like a lot of the stuff myself, Jared

[1:22:02] and Charlie do is like super geared to

[1:22:04] ultra high-end competitive bodybuilders.

[1:22:06] Like I aspire to be the person that

[1:22:08] about bodybuilding, nutrition, and

[1:22:09] training can cover everyone's bases no

[1:22:11] matter how advanced a bodybuilder they

[1:22:13] are. So, a lot of the time my my brain

[1:22:15] is on that end and I don't they're like,

[1:22:16] "I'm just a motherfucker trying to get

[1:22:18] jacked." And for motherfuckers trying to

[1:22:20] get jacked and and you'll get really

[1:22:21] jacked before any of this shit matters.

[1:22:23] Just eat plenty of protein, plenty of

[1:22:24] fats, and you'll be totally golden.

[1:22:28] All right.

[1:22:30] Ags, is Dragon Ball an inspiration for

[1:22:33] you? To be technically

[1:22:36] technically speaking, technically

[1:22:37] correct, Dragon Ball Z is Dragon Ball is

[1:22:42] a terrible cartoon made as a sick joke.

[1:22:44] Other than the pervert stuff involving

[1:22:46] Balma, which is sweet. Um,

[1:22:49] Dragon Ball Z. The first time I ever saw

[1:22:52] Dragon Ball Z, I thought this is the

[1:22:54] most poorly animated show I've ever seen

[1:22:56] in my life. They'd barely even tried.

[1:22:57] This is awful. Fuck the Japanese

[1:22:59] entirely.

[1:23:01] The second time I saw it, I the first

[1:23:02] time I was maybe like 13 or 14. The

[1:23:04] second time I saw it, I was like 14 or

[1:23:06] 15 and I actually watched it for a

[1:23:07] little and I believe the string of

[1:23:09] episodes I first saw then was when

[1:23:11] Piccolo fused with Nail and uh ascended

[1:23:15] to uh you know class one Supername or

[1:23:17] whatever. And uh it changed my entire

[1:23:21] life straight up. I couldn't believe

[1:23:24] when he comes out of that cloud of dust

[1:23:25] with like the atomic orbital shit. I

[1:23:27] couldn't say anything to anyone for like

[1:23:28] 10 minutes after. I was just like and

[1:23:32] my in huge fraction of my involvement in

[1:23:36] weight training a combat sport is based

[1:23:38] on Dragon Ball Z and if you said hey

[1:23:40] Mike any wish you want like we'll grant

[1:23:43] you right now any wish Dragon Ball Z

[1:23:46] powers are in a very short list of five

[1:23:48] wishes like number one's probably like

[1:23:52] society reaches the singularity and I

[1:23:54] get to see it happen number two is like

[1:23:57] I get Dragon Ball Z powers

[1:23:59] Um, yeah. Huge, huge, huge. And, and

[1:24:03] don't, don't start with me, you

[1:24:04] motherfuckers. All you anime

[1:24:06] motherfuckers. I'm kidding. Every time I

[1:24:08] say I like Dragon Ball Z, you know where

[1:24:10] this is going. Scott the video guy. Some

[1:24:12] motherfucker in the comments like, "Oh,

[1:24:13] yeah. Well, you should watch Naruto.

[1:24:17] I'm a grown ass man. I can't be watching

[1:24:19] shit eight-year-olds watch,

[1:24:20] motherfucker. The FBI is going to flag

[1:24:21] my ass for watching that shit as well."

[1:24:23] They should. What kind of grown adult

[1:24:24] watches that shit? videos of him going

[1:24:26] to school and

[1:24:29] [sighs] what am I gonna watch Sailor

[1:24:30] Moon next alone? Maybe JK Naruto seems

[1:24:35] pretty fucking baller. Anyway, that's a

[1:24:37] long-winded answer for a question.

[1:24:40] Harley Pockington, if that's not the

[1:24:43] most British ancestry name I've ever

[1:24:46] seen, asks, "Can I train with broken

[1:24:48] femur?" Oh my god. Optimally, upper body

[1:24:52] only. Certainly not optimally, but you

[1:24:53] can probably do a good job. I will say

[1:24:55] depending on the time course of your

[1:24:56] recovery from broken femur must must

[1:24:59] must check with hopefully your surgeon

[1:25:02] and your medical doctor, primary medical

[1:25:04] doctor about um can you train your upper

[1:25:07] body hard? Specify to them the

[1:25:10] following. Feel free to write this down

[1:25:12] if you like, but this will be recorded

[1:25:13] and will be replayed so you can just go

[1:25:15] back and record it. If they don't know

[1:25:17] what that means, tell them that you are

[1:25:20] going to be inducing

[1:25:22] transiently very high systolic and

[1:25:25] diastolic blood pressures

[1:25:28] and those are always systemic

[1:25:31] heavy lifting that does not involve the

[1:25:34] legs. Try to say that in as many ways as

[1:25:35] you can so they understand the gravity

[1:25:37] of the problem so to speak and then they

[1:25:38] can render a decent decision about yes,

[1:25:40] no, or actually when we take another

[1:25:43] scan on your leg three months later,

[1:25:44] we'll let you know if that's not a good

[1:25:45] idea. is because some of the broken

[1:25:48] femur stuff once they reconstruct

[1:25:49] whatever the fuck you broke down there

[1:25:51] and however many pieces um some

[1:25:56] the time course after surgery is very

[1:25:58] touchandgo and at some points after

[1:26:00] surgery a very high blood pressure

[1:26:03] elevation can actually start to damage

[1:26:05] some of those structures and put you

[1:26:06] back or actually risk uh like some the

[1:26:09] robotic events. Really really crazy shit

[1:26:11] you don't want to fuck with. That's why

[1:26:12] when they're like, "Hey, don't do

[1:26:13] anything hard for two weeks after

[1:26:14] surgery." They mean that shit. This is

[1:26:16] life and death. So, I don't want to tell

[1:26:17] you, "Yeah, go fucking lift because it

[1:26:19] might not be on the table." But if your

[1:26:21] doctor's clearing you, you absolutely

[1:26:22] can just use mostly machines and

[1:26:24] position yourself for upper body

[1:26:25] movements and I think you should be good

[1:26:27] to go. Yeah. But, uh, must must must be

[1:26:29] cleared by a medical professional.

[1:26:32] Your medical professional, not just some

[1:26:33] guy on the internet who's not even a

[1:26:35] medical professional.

[1:26:37] All right, we did another skip. Scott

[1:26:40] the video guy. Bear with me, folks, as I

[1:26:42] scroll up forever on YouTube.

[1:26:46] [sighs]

[1:26:47] Okay,

[1:26:50] Graham C.

[1:27:00] Fuck.

[1:27:04] Fuck.

[1:27:06] This is bullshit, bro.

[1:27:11] Man,

[1:27:13] this is awful.

[1:27:15] I can only go back up to

[1:27:19] Tommy Stiletto. Tammy Stiletto.

[1:27:27] Fuck.

[1:27:28] Should I read them?

[1:27:31] How the fuck are you seeing him? I'm

[1:27:32] not. Should I close the pop-up window or

[1:27:34] something?

[1:27:34] I have a different view. Do I have to

[1:27:36] like verify where they're at? You can't.

[1:27:39] I'm off the chat. Mine messed up.

[1:27:43] This is awful.

[1:27:49] What? Yeah. How many questions do we

[1:27:51] miss?

[1:27:52] [snorts]

[1:27:53] Tammy.

[1:27:55] Fuck. Is there a way I can bring this up

[1:27:57] on my own screen?

[1:28:00] And by me bring up I mean you bring up

[1:28:03] because I'm terrible at technology.

[1:28:05] Sorry folks, we're experiencing

[1:28:06] technical difficulties. Hey, is this

[1:28:08] your first time on the YouTube camera?

[1:28:10] Oh no, you've been in some mirror shots

[1:28:12] before.

[1:28:13] How do you get

[1:28:17] Isn't Scott good-looking?

[1:28:21] We always have this weird professional

[1:28:23] uh distance, shall I say?

[1:28:31] Let me see. [snorts]

[1:28:33] And I'll probably close super chat

[1:28:35] because it's 5:30 and we're

[1:28:36] Yes. I'll just answer from this then.

[1:28:38] Yeah. [snorts]

[1:28:40] Okay.

[1:28:48] Whoa.

[1:28:53] The

[1:28:58] So actually

[1:29:02] Oh, these are the They go up, right,

[1:29:04] Scott?

[1:29:05] Yeah.

[1:29:06] Thank fuck. I thought we missed a

[1:29:07] shitload of them. All right.

[1:29:09] Okay, we're back.

[1:29:12] Graham C asks, "Hey, uh, hi Dr. Mike.

[1:29:14] Any tips for wider buys and tries?"

[1:29:17] Wider. Interesting. My arms look skinny

[1:29:19] from the front but are pretty big in the

[1:29:21] front of bicep post. Thanks. You know,

[1:29:22] almost all of that is just going to be

[1:29:23] genetics. Um, try a variety of exercises

[1:29:27] and to the extent that you are able, the

[1:29:29] arms are just going to get big like

[1:29:30] they're going to get big. I I wish there

[1:29:32] was a good answer, but unfortunately I I

[1:29:34] think the 95% correct answer is just get

[1:29:36] bigger. Yeah.

[1:29:39] All right. Deu says, "Dr. Mike, my sexy

[1:29:43] overlord, my right biceps tendons tend

[1:29:46] to get very aggravated during any sorts

[1:29:48] of curls within three sets. Do you have

[1:29:51] any recommendations? Length and position

[1:29:52] tends to upset them the most." So the

[1:29:54] first thing is unfortunately try to

[1:29:56] avoid the lengthen position. Second is

[1:29:59] do some very very light lifting sets of

[1:30:01] like 20 reps 10 reps in reserve in the

[1:30:05] lengthen position after your main biceps

[1:30:07] training to try to build up some

[1:30:08] tolerance to that position. And over

[1:30:10] time you'll probably find that the

[1:30:12] lengthen position hurts less and less or

[1:30:13] doesn't hurt at all and then you can

[1:30:15] start to gear up into the heavier

[1:30:16] weights and everything will go much

[1:30:18] better. So that's my best advice.

[1:30:20] And also do stuff like underhand uh

[1:30:22] chin-ups and underhand assisted uh

[1:30:24] pull-ups and uh underhand pull downs.

[1:30:26] And I think you'll get a lot of bicep

[1:30:28] stimulus that way as well.

[1:30:31] By the way, I trained legs earlier

[1:30:32] today. You guys might have caught that

[1:30:33] shit on Insta. Holy fucking shit. I've

[1:30:35] been sitting here for like two hours,

[1:30:37] hour and a half. You know, like uh

[1:30:39] you've been sitting for a while after

[1:30:40] leg workout and then you like try to

[1:30:42] move your legs, you're like, "Oh, oh

[1:30:44] god." Like if there's like and you're in

[1:30:46] a plane and they're like, "The plane's

[1:30:47] crashing. Prepare to like run off the

[1:30:49] plane when it crashes." We're just going

[1:30:50] to do a water landing. We're like, I'm

[1:30:51] going to die. There's no way I can get

[1:30:53] up. So anyway, just sharing a little bit

[1:30:56] of my life with you.

[1:30:59] Lindsay,

[1:31:01] hello.

[1:31:02] Question. Dr. Mike, I'm doing a very

[1:31:05] basic pushpull legs program and I'm

[1:31:08] still progressing well, but am I missing

[1:31:10] out on not running a more methodical

[1:31:12] training program? So yes, absolutely.

[1:31:15] More methodical programs almost always

[1:31:17] yield some fraction higher training

[1:31:19] output than a less methodical program.

[1:31:22] But what I would uh ask you to try,

[1:31:25] Lindsay, is to look at the [snorts]

[1:31:31] degree of methodicalness.

[1:31:33] I believe the scientific term is metical

[1:31:35] immunity

[1:31:38] as a spectrum from I go in and I lift

[1:31:40] the weight to I'm a fucking nerd

[1:31:43] scientist like Dr. mic or some stupid

[1:31:45] shit like that person with no friends.

[1:31:47] Friends, no friends. And rate of gains

[1:31:50] is going to be whatever it is. And if

[1:31:52] you're ever like, "Oo, I wonder if

[1:31:54] getting more methodical is going to

[1:31:55] improve my rate of gains." Add one layer

[1:31:58] of methodicalness. So try to maybe get

[1:32:01] to the point where you're like, "Okay,

[1:32:03] I'm training everything three times a

[1:32:04] week, which is sweet, or twice a week,

[1:32:06] let's say. I know theoretically that

[1:32:08] some of my muscles recover way faster

[1:32:10] than others. So, my biceps, I know I

[1:32:12] could probably train three times a week

[1:32:13] instead of two, and theoretically it'd

[1:32:15] be better because they're always kind of

[1:32:16] like chilling and not really ever being

[1:32:18] pushed hard most the days of the week. I

[1:32:20] was going to try to take your biceps

[1:32:21] just to three days a week training and

[1:32:23] and change nothing else. And if you get

[1:32:24] like over the next couple months, you're

[1:32:26] like, "Holy fuck, like this really

[1:32:27] worked." Try it with your side delts,

[1:32:28] try it with your calves, try it with

[1:32:30] whatever. And then that way as you

[1:32:32] become interested in trading off a

[1:32:34] little bit more effort, a little bit

[1:32:36] more nuance, a little bit more sort of

[1:32:39] perseverance in the details for a little

[1:32:41] bit more hypertrophy or strength gains,

[1:32:43] you'll be able to sort of unccork that

[1:32:45] as you want. It's kind of like um you

[1:32:47] have like a drink in front of you and

[1:32:49] you're like, should I drink this or not?

[1:32:51] The answer is not like either drink at

[1:32:53] all or just like not drink it at all and

[1:32:56] push it off the table. All the answers

[1:32:57] like, "Well, if you're a little bit

[1:32:57] thirsty, you can have a gulp." And

[1:32:59] they're not thirsty anymore. You put it

[1:33:00] away like that. So, give that some

[1:33:02] thought.

[1:33:04] Going have to go to the backup mic, too.

[1:33:07] Is going crazy.

[1:33:08] It is.

[1:33:09] Yeah.

[1:33:10] Should I just take it out or I'll leave

[1:33:11] it?

[1:33:12] Just leave it.

[1:33:13] Turn it off.

[1:33:14] Just leave it.

[1:33:18] Do a better job or you're fired.

[1:33:22] Good help nowadays.

[1:33:24] Cool. Right.

[1:33:24] We're still live. Yep.

[1:33:26] Am I in your ears?

[1:33:28] Mhm.

[1:33:28] You can hear me?

[1:33:29] Yep.

[1:33:30] But can you see me?

[1:33:31] Yes.

[1:33:32] Yeah. You see?

[1:33:35] Back up.

[1:33:36] All right.

[1:33:39] One of the best names I've ever seen in

[1:33:41] all of social media. Slavic bore. You

[1:33:45] know, I used to be a member of a

[1:33:46] membersonly sect club, and that's what

[1:33:48] they called me.

[1:33:50] Hey, doc. I'm around 50% body fat right

[1:33:53] now and I was wondering if it is smart

[1:33:55] to do a main gaining phase

[1:33:58] where I eat at maintenance and let my

[1:33:59] body use stored body fat until I get to

[1:34:03] around 12 to 13% body fat. Unless you're

[1:34:05] a beginner in your first year or two of

[1:34:06] training, I would uh advise against

[1:34:07] that. It could work or you could just

[1:34:09] stay at 15% body fat forever. Um, you

[1:34:12] will continue to gain muscle at a very

[1:34:14] slow rate if you maintain, but a much

[1:34:16] faster rate if you purposfully cut down

[1:34:17] to like 10 percentage and then mass gain

[1:34:20] up to 15 and repeat that cycle over and

[1:34:22] over with occasional maintenance phases

[1:34:23] to reduce fatigue. It's probably not a

[1:34:25] good idea to do the main gaining. Uh,

[1:34:27] unless you're a beginner or unless

[1:34:29] you're Greg Net

[1:34:31] [clears throat] JK JK, Mr. Greg.

[1:34:34] [sighs and gasps]

[1:34:35] All right,

[1:34:38] Nathaniel Thomas, thank you so much for

[1:34:39] your generous donation. By the way, if

[1:34:41] you have a question, we're all ears.

[1:34:44] Mike Canis

[1:34:47] Gus,

[1:34:49] I have a anytime I read a name, by the

[1:34:51] way, I always toggle between American

[1:34:53] pronunciation of the name and Russian

[1:34:55] pronunciation because some of the names

[1:34:57] are just better to pronounce in the

[1:34:59] Russian, especially Eastern European

[1:35:00] names, as you would expect.

[1:35:03] Kanye. Okay. Quit training 2014 to 2019.

[1:35:07] 35 lbs overweight now and I want to

[1:35:09] regain 2014's LBM. 2020 I tried to cut

[1:35:12] 1% body weight

[1:35:14] 1% per week but LBM was low. Gave up and

[1:35:17] got fat. Should I try slower cut this

[1:35:19] time or try to recmp? Recomp. Just get

[1:35:20] back into the swing of things and train

[1:35:22] hard for a while. Not super hard, just

[1:35:24] incrementally harder over time in a way

[1:35:25] that is sustainable for you. Eat good

[1:35:27] food, eat healthy, have some snacks here

[1:35:29] and there. And after literally a year of

[1:35:31] that, you're going to gain a shitload of

[1:35:32] muscle and lose a shitload of fat

[1:35:33] anyway. and then go at half a percent

[1:35:36] per week for 12 weeks or so. Lose some

[1:35:38] fat, do a massing phase, gain some

[1:35:41] muscle and some fat. Repeat that over

[1:35:43] and over. Not only will after a few

[1:35:44] years you regain all of your LBM you

[1:35:46] lost, you'll probably gain even more.

[1:35:48] So, it's probably my best advice.

[1:35:52] All right, Eric Tim with an extra M at

[1:35:54] the end of his last name. Excellent.

[1:35:57] Asks, how useful slash necessary is it

[1:35:59] to vary exercises? For example, is the

[1:36:02] Coochie Clapper 3000/LEG

[1:36:04] adduction exercise something I should

[1:36:06] incorporate? Exercise variation should

[1:36:08] occur on an as needed basis?

[1:36:11] And there's fundamentally sort of two

[1:36:14] classes of need. One is you're just

[1:36:16] trying to do some shit that's different.

[1:36:18] Uh you want to target your adductors

[1:36:20] more than they have been. And the bad

[1:36:23] girl machine, good girl. It depends on

[1:36:26] your sociology of course. uh with the

[1:36:28] adductor machine is something you could

[1:36:31] see as a potential decent candidate

[1:36:32] exercise and then you use right the

[1:36:35] other thing is you know Scott can you

[1:36:38] turn that shit off I don't want to hear

[1:36:40] that idiot rambling it's me again the

[1:36:44] other reason to switch exercises is

[1:36:46] because of staleness and staleness is

[1:36:48] when the exercise starts to give you

[1:36:50] worse pumps and worse soreness and mind

[1:36:52] muscle connection sucks your joint pain

[1:36:54] gets a little worse you're like this

[1:36:56] exercise sucks and psychologically you

[1:36:57] don't want to do it anymore. You want

[1:36:58] something different. So, generally

[1:37:00] exercises start out pretty good. Uh

[1:37:01] stimulus to fatigue ratio and stainless

[1:37:03] drags it down over time. Technically,

[1:37:05] the relationship in a hypertrophy book

[1:37:06] is described better. It's it's more like

[1:37:08] this. When it gets down to here, you

[1:37:10] might want to replace it with another

[1:37:11] exercise for the same muscle group like

[1:37:13] barbell bench to dumbbell bench. And

[1:37:15] every 3 or 4 months, your dumbbell bench

[1:37:17] gets pretty stale. You replace with

[1:37:18] barbell bench and then it gets pretty

[1:37:19] stale and you continue to cycle through

[1:37:21] like that. So, is it necessary to change

[1:37:23] exercises? Yes. But the frequency of it

[1:37:26] will be determined by how your stimulus

[1:37:28] to fatigue ratio on that exercise is

[1:37:30] feeling. And if there are other good

[1:37:31] candidate exercises you want to try to

[1:37:32] replace it with that'll have a better

[1:37:34] stimulus to fatigue ratio. And it's an

[1:37:36] easy test. If you're like, "Man,

[1:37:37] benching sucks. I'm fucking done with

[1:37:38] benching." Try like deficit push-ups and

[1:37:40] the first workout you do with them,

[1:37:41] you're like, "Oh my fucking god, my pecs

[1:37:43] are blowing up and my shoulders feel

[1:37:44] great. Amazing." You do that until it

[1:37:46] doesn't feel amazing. Probably a few

[1:37:47] months and then you switch to another

[1:37:49] exercise that targets the same muscle.

[1:37:50] That's how I train all the time. It's

[1:37:51] been uh the way I've trained for gee who

[1:37:53] is like fucking decade plus now at the

[1:37:56] very least. It works. It fucking works.

[1:37:59] Tammy ask a question. It just just me

[1:38:02] through.

[1:38:03] So it's on the top right.

[1:38:04] Thanks YouTube.

[1:38:05] Yeah.

[1:38:06] Scott, this isn't Tammy's question. This

[1:38:07] is a picture of your balls.

[1:38:10] Oh, pretty good.

[1:38:10] More where that came from.

[1:38:12] Gee whiz, mister. Oh boy. Tammy asks,

[1:38:16] "How many

[1:38:24] There's some type in there.

[1:38:25] Ha.

[1:38:27] How many said should I be doing in the

[1:38:29] gym each day five times a week? Sets

[1:38:32] maybe

[1:38:32] sets

[1:38:33] to seriously recmp and get that

[1:38:36] superhero physique. I'm 160 pounds. Was

[1:38:39] 125 a few years ago. I hit a wall. I

[1:38:41] feel you on that, Tammy. So [snorts]

[1:38:45] Tammy, get over to get to the Google

[1:38:49] machine and type in hypertrophy hub

[1:38:54] RP

[1:38:55] hypertrophy hub muscle or something. And

[1:38:58] the one of the first hits, probably the

[1:38:59] first is going to be a hypertrophy um

[1:39:02] hub central guide for all of the muscle

[1:39:04] groups. and it has recommendations for

[1:39:07] every single muscle group for how many

[1:39:10] sets roughly to start out with, how to

[1:39:12] progress, how much weight to use, and

[1:39:13] that's going to take care of all of your

[1:39:14] in-depth question. Nothing I can tell

[1:39:16] you right now will will remotely be a

[1:39:18] great answer to that. In addition to

[1:39:20] that, if you get an RP custom training

[1:39:23] template from Renaissance periodization

[1:39:26] website, it's a h 100red bucks.

[1:39:28] Literally this weekend, it's 70 bucks

[1:39:30] because there's a 30% off sale if you

[1:39:32] use Labor Day 30 as your code when you

[1:39:34] check out. You can get the custom

[1:39:36] training template, pick all the muscle

[1:39:38] groups you want to train, and it'll just

[1:39:41] do all the work for you. So, you just

[1:39:42] pick all the your favorite exercises,

[1:39:44] and then once you do that, you just get

[1:39:47] in and do all the stuff. You rate the uh

[1:39:50] exercises and how they make you feel. It

[1:39:52] changes all of your sets and weights for

[1:39:53] you, and then it just takes care of

[1:39:55] everything. And each one of these comes

[1:39:57] with a sixe program that you can repeat,

[1:39:58] kind of add infin item if you want, and