Lyle Mcdonald being based again. Blowing the volume meme and the science guys the fuck out.
Lyle Mcdonald being based again. Blowing the volume meme and the science guys the fuck out.
Lyle Mcdonald being based again. Blowing the volume meme and the science guys the fuck out.
Looks like. A dyel
>Fitness
newfags dont even kknow why lyle is
Coaches don't play.
if you can't do, teach
If you need protein, fetch your moms anus, I pulled a gallon of semen in there last night.
are you implying you drank a gallon of semen out of her ass? that's kinda gay
No, I am implying I buttfucked your whorish mother in the ass.
>open video
>senior citizen doing catty whining about fitness drama while his "doggo" (shitbull) licks his face
>I'm 15 seconds in
Grown men idolize this?
oy vey shut it down
He's confirmed full on mentally ill and has burned every bridge in his life
shitbull genocide when?
only guy worse than shredded sports science
>shitting on Mike
>shitting on Brad
>shitting on Layne
>shitting on Helms
Kek they really pissed in his whey shaker didn't they
Lyle is a notorious asshole and has been for most of his career. He's the the archetypal example of a guy with decent knowledge but zero social awareness, and a god complex that makes him lash out at others indiscriminately. The consensus amongst the community is that he's a good nutritionist but a really second-rate human being
just seems butthurt
Lyle was always my favourite guy in the "industry". He's kinda autistic but I can remember him destroying Layne Norton years and years before people started realising how reductionist and moronic his IIFYM stuff was. Israetel is shamelessly gnomish, he talks complete bullshit and can't help but insert sexual degeneracy and porn references into every video. He is fucking vile.
Layne norton literally couldnt get his own wife to be competition ready. He is a garbage coach and a garbage "doctor".
The sad part is, he's not even grifting, he's just deluded enough to believe the garbage hes spewing is factual ant scientific.
To be fair I think most people realised Norton was a retard a very long time ago. He hasn't moved on from all the dumb shit he believed 15 years ago and the same is true of a lot of people in this industry who make a name grifting some specific fad instead of having a genuine concern for scientific integrity.
lmao dude atherosclerosis is only even seen in plant based populations. Europeans would have never survived multiple ice ages if their arteries clogged up on zero carb diets.
>Lyle Mcdonald
Is it 2004 again?
Legend. His bulking routine is still the best one to follow for a natty
Lyle was right all along
Best starting point for sure. If only one routine was allowed to exist I'd pick that one
Link to routine?
its a shitty routine don't even bother
It’s shit
> 4 sets of biceps per week
Skip it
This isn't your normal, basic butthurt, this is advanced, industrial levels of butthurt.
fuck him for ketogayry. fuck him. gorillion of arteries got clogged because of him
>weeding out retards
Sounds based to me.
um. i used to be ketoschizo. cringe i know.
>lmao dude atherosclerosis is only even seen in plant based populations
look up inuit mummies with clogged arteries.
what's the tl;dw
>fuck all of y'all
The volume meme that popped up in 2018 that many fitness gurus where preaching and backing up with science was just bullshit, and all the high volume guys are basically backpedalling on the volume recommendation. Lyle is just calling out their hypocrisy and bullshit and once again he was right and the others where wrong. Weekly volume for muscle groups are typically 12-15 sets on the higher end and not 20 like the high volume tards been preaching these last years. Nippard and Renaissance periodization both made lots of programs that where "backed up by science" as justification for the 20 set per muscle group per week. In the end, a lot of people trained with to much volume these last 5 years and lost out on gains because of it. Also almost nobody in this thread even watched the vid and got the point all they say is "he butthurt" and make this about drama instead of the actual point of the video. Fucking trash tier posters
I did watch the video but the guy clouds his own statements with his angry butthurt attitude. He could demolish these guys while look calm and level-headed and sound way more convincing.
>did you have to use that tone of voice with me!
Very feminine of you
Nah man,I'm an academic and disregard opinions coming from manchilds throwing a tantrum.
That said, I always appreciated lyle mcdonald books. I hope he is right since I actually train 8-10 weekly sets with 2x full body workouts.
>academic
>manchilds
do you mean "man-children"?
>his own statements with his angry butthurt attitude
nice ad hominem, go suck mike israels cock
>lyle fanboy
what a fucking retard, but you are a zoomer what do you expect.
>watched the entire video
good
> HE SOUND BUTTHURT.
and? If people for 5 years lied in front of everyone's face why stay calm? sometimes you just had enough
why waste 30 minutes of my life when a lyle fanboy who already wasted 30 minutes of his own could post a summary?
bro, I am this —>
Why should I watch a guy that cannot even talk because his dog is licking his face? Also, too many “fucking”, “shit” ain’t gonna make a statement, there are better ways to explain things than showing yourself like an angry dude, throwing punches to other fittubers.
Don’t take me wrong, OP. I do believe they guy is right in more than a few points. And yes, the industry is a joke. But he sounds like butthurt big time., watched the entire video and HE SOUND BUTTHURT.
you're right he is butthurt but he's right
all these high volume bros don't even follow their own advice and you never ever see a competitive bodybuilder do 20+ sets to failure for a muscle group a week
ronnie didn't do it, jay cutler didn't do it, jeff nippard didn't do it at his peak, layne norton didn't do it at his peak, no one fucking does this much volume in reality and when they try to do it they end up with joint pain or injury, imagine my shock when I find out both jeff nippard and layne norton are both suffering from chronic joint pain according to their own word lol
they might experiment with very high volumes for a few weeks but eventually it catches up to them and they have to deload back to lower volume and even then they still suffer the consequences of excess training volume on their joints which takes a long time to recover from
high volume is fucking TRASH, actual analysis on this show that around 5% hypertrophy for the quads in 2-3 months is obtained from 1 set 3x a week of squats/leg extensions(3 sets a week) and that to double that to 10% hypertrophy you need 6 fucking sets a week(18 sets a week)
there is an obvious cutoff to productive training volume even in the short term
we also have MPS data to back this up
1 set provides a huge chunk of the muscle protein synthesis a session can provide, and 3 sets provides just slightly more prolonging the recovery/growth time window, but the more sets one does in one session the more of that protein synthesis is directed towards repair and less is directed towards growth of new muscle proteins
so whats optimal?
only way of knowing is measuring your own performance over time and trying things out for yourself
experiment with 5 sets on a muscle group a week, if you are getting stronger with that little then keep going, once you stall start doing more, try and keep track of the amount of volume you're doing on every muscle group
if doing more volume doesn't help you getting any stronger then you know for sure it is a waste of time for you
10 sets a week for most muscle groups seems to be the cutoff point where doing more will provide very little benefit
that might seem little to you but you have to realise you're not just training one or three muscle groups, you're training your entire body(hopefully) so that means even "just" 10 sets to failure a week for a muscle group would have you do like 70 sets a week to failure
you also wanna do this for a long time so you have to train in a way that is consistent and realistic, trying to get 2x more gains in the short term might bite you in the ass later
I have noticed in myself that a higher volume routine gives me better results when gaining weight (higher muscle/fat ratio) but it cannot be sustained for very long.
My last gaining period lasted for 8 weeks and I was exausted all the time, needed to sleep about an hour more than I usually need, had elbow pain in both arms, needed massages for muscle relief before sleeping, the training gets brutal ending each session like a zombie, back of the neck constantly tense, lack of energy,...
I believe I gave myself tendonitis in both elbows from all the dips, pressing, curling, chin-ups, with incresing reps or weight every week.
Don't get me wrong I gained about 8 lbs and I gained very little fat, maybe 3 lbs, and I'm very happy with the results but it was very hard and very taxing on the body, especially near the end.
I experienced the same thing as you
high volume training seems to make me bigger in the short term but then it just stops working and my joints start to hurt so I have to back off anyway
I don't know if the extra size that is gained in the short term is partly caused by water retention due to inflammation or if it's actual muscle
Didn't consider the increased water retention angle.
Very interesting perspective anon.
I think the short term size increase is at least partly caused by inflammation specially if strength isn't really going up
muscles hold more water
>gaining period lasted for 8 weeks
>Don't get me wrong I gained about 8 lbs and I gained very little fat
doubt.exe
I looked at my records an it was:
7.7 lbs gained
2,99 lbs fat
I could be what this anon said:
What I did was training high volume 3 days a week a fullbody workout (variating exercises each day) with 2 days in beetween of heavy cardio/conditioning (burpess, HITT, rope jumping, bodyweight circuit) and one day of just jogging and stretching/yoga.
Very important to up the reps or weight every week and putting as much effort as you can in the lasts sets of each exercise.
It is very simple and it gave me the results I said.
Give it a try if you want to test it's veracity.
based
Exercise science is a meme. In the opening 5 minutes, Lyle pretty much calls out all of jeff nippard's reference Exercise scientists.
Glad I stuck to powerlifting style Workouts to get me through novice and intermediate stages of lifting as opposed to fucking around doing "optimal" training you see dyel zoomers doing. Rippletoe (and Bill Starr) was right all along.
Why should I watch a guy that cannot even talk because his dog is licking his face? Also, too many “fucking”, “shit” ain’t gonna make a statement, there are better ways to explain things than showing yourself like an angry dude, throwing punches to other fittubers.
Don’t take me wrong, OP. I do believe they guy is right in more than a few points. And yes, the industry is a joke. But he sounds like butthurt big time.
I Like Lyle for some reason. He seems to be honest.
Lyle is the OG, his Rapid Fat Loss is the only way to cut imho
2/2
He's also probably left millions of dollars on the table by being an absolute cunt, lol, have to love that level of austism
>Rapid Fat Loss is the only way to cut imho
whats the meal plan
It's extremely strict, about as bad as people trying to get shredded for the stage.
The goal is to lose as much fat as possible, and preserve as much LBM as possible, in the shortest time period. It absolutely works but I don't recommend to the vast majority of people, because they'll do it for two days and cave into some craving and call it bullshit.
https://www.ironmagazine.com/ebooks/The_Rapid_Fat_Loss_Handbook.pdf
It's a meme diet that amounts to "eat nothing but 3 plain chicken breasts every day". Don't bother
quite literally just a protein sparing modified fast. he didn't invent this shit and he didn't add anything other than a multivitamin and fish oil, as if that deserves a 90 page ebook and an entirely different name
He calls it a PSMF, talking about it's history. Without unnecessary detail he explains the reasoning and structure of the diet so people understand what and why they are doing. The only reason you even know about PSMF is because of him, because until he made it 'mainstream' it was basically only used in clinical settings for mega fats in some rare cases.
But yeah dude, go on your little rank about a 20 year old book, lmao
I started on it last month, went from 215 to 200, and I'm definitely not following it down to a T. Hunger is pretty much gone.
The book does a good job of covering every question you'd have about it.
This, RFL was the first time I ever felt like cutting got enough results to be worth it. His Ultimate Diet book also totally changed how I think of nutrition timing and periodization, it took me to the next level.
His books are like $30-$40, bit pricy maybe. For me they were worth it but I'm not shilling, pirate them and pay him if they work. I think the info is really really useful.
Is he off his meds again?
>owns shitbull
opinion instantly discarded
I can't believe anyone fell for this "20 sets a week minimum" bullshit. That's so many goddamn sets. SS is 9 sets of squats a week and people say that makes your legs "grow too much". It's coming from the same RETARDS that were pushing 5x a week frequency training and I guess you guys never learn your lesson.
dont pretend that you didn't fall for it too
It's not necessarily that crazy. If you do 3 sets of OHP & 3-4 sets of laterals & rear delts twice a week, that's 20 sets of shoulders. If you do 4 sets of pulldowns & rows & 2 sets of shrugs, twice a week, that's 20 sets for back. Granted I don't do this much volume but it's not ridiculous.
I do 32 sets for back right now.
4 sets of db pullovers, 4sets of yates rows, 4 sets of pulldowns and 4 sets of chest supported cable high row.
My back is growing. Yeah, I could drop the last exercise, decrease the yates and pulldowns to 3 sets, and decrease the db pullovers to 2-3 sets.
Maybe when I get more efficient at hitting each muscle I will decrease the sets, but right now this is working.
I do this 1-2 times a week. Trying out a 8 day program where I do 3 days on, 1 day off.
I do less sets for other muscle groups, but still high in the 16 sets per 8 days.
If I have recovery issues I will trim, but until then I am keeping it.
Last time I did SL I only gained glutes, pecs, traps, and fat(my fault).
Based volume enjoyer. I've had great results for back growth in the past doing:
>4 sets of weighted pull-ups
>4 sets of heavy DB rows
>4 sets of 45 degree 1-arm pulldowns
>4 sets of behind-the-back barbell shrugs
>4 sets of cable face pulls
Done 2x/week, usually 4 days apart. But now, I'm making great strength gains after cutting down to just 4 movements and 12 total sets for upper back twice a week.
This would grind me into dust but I'm happy that it's working for you
I'm telling you - this is how they count volume. They count shoulders as one thing. Whenever it's 'How many sets per week' & they say 10 or 20 or 8 or 15 or whatever, they're thinking chest, back, shoulders, biceps, triceps, quads, glutes, hams. They put shoulders as one thing even though it has three distinct heads with three separate functions. It's why 'How many sets' is a conversation you need a bit more context than what it's generally given.
Jesus, I thought I hit my back hard. In a given week I do 3 sets of trap bar rows, 3 sets of one arm DB rows and 3 sets of Meadows rows. Also do 3 sets of light weighted pull-ups and 3 sets of heavy weighted chin-ups with 4 drop sets on the last set. I'd hit my back even harder but my pull days already take super long.
But that's only 6 sets of front delts, 6-8 sets of lateral delts, and 6-8 sets of rear delts. That's not really 20 sets per muscle.
>why yes, a barbell deadlift and a 50lb dumbbell shrug is exactly the same in regards to volume
>face pulls with a rubber band is exactly the same as pendlay rows
>bodyweight pushups are the same as a 315lb bench press
Volumetards actually believed this.
wrong
That is some very good gains if that was muscle
Planning to start a little cut next week or so to see if it holds up.
I've been doing the same full body day 3x a week, 4 sets of everything, reps until I know I'll fail the next one. Is that too much volume according to the high volume bad camp?
4 sets per muscle group 3x/wk is only 12 sets/wk. That wouldn't be considered high volume.
That's assuming each exercise targets different muscle groups.
ITT: Lazy dyels who think they will gain muscle by doing minimal training
ChatGPT, summarize this video for me
Mike Isratel is gay and gnomish.
You can gain on low volume and low reps.
You can gain on high volume and low reps.
You can gain on low volume and high reps.
You can gain on high volume and low reps.
Literally, if you're not a gay, you can gain on all sorts of programming shit. I've made amazing progress in the past only hitting a few sets of 1-4 reps per bodypart, and I've made great gains hitting things like upper back and legs for 20 sets with some of them being reps in the 20+ range.
Literally, lifting is all about experimenting to find what works along with what you enjoy. Everyone who says THERE'S ONLY ONE BEST WAY can eat a fat moron dick, because I've seen that everything can work if you give it proper effort, and since everyone is different, some of you are going to find shit works better one way than it does for someone else.
Stop giving too much attention to autistic e-celebs with insecurity issues and mental stability problems (we're looking at you, Lyle), experiment, and find your own best way.
thats not what you preach in youtube, Mike.
lyle mcdonald is seriously the only guy i trust in the industry. plus the dog balls facebook post was hilarious
so does this still hold up:
10-20 sets per muscle group per week
anywhere between 5-30 reps per set with 1-5 RIR
or are there new recommendations?
12-15 sets
Absolutely based Lyle
Exercise science is a joke field filled with charlatans and snake oil salesmen
fuaaark time to mcdonaldmaxx again
Friendly reminder that Mike Jizztrael posted this video.