Olympia Winner: Why Most People Will Never Build Muscle! — Transcript

Full transcript

1. 0:00So, I'm Mr. Olympia, the best
2. 0:01bodybuilder in the world, and I didn't
3. 0:03spend more than 4 hours a week lifting
4. 0:05weights.
5. 0:06>> Come on, I spend more in a gym than you.
6. 0:08>> Yeah, but you didn't train with me.
7. 0:09After half an hour, you want to go home.
8. 0:11Muscle growth is a reaction to stress.
9. 0:14You're lifting weights, you're putting
10. 0:15stress on the muscle it's not used to.
11. 0:17>> The lifting of the weight, which
12. 0:18everyone is thinking about.
13. 0:19>> This is the weakest part of the
14. 0:20movement.
15. 0:21>> Nothing will change, because why?
16. 0:23>> Your body wants to to keep status quo.
17. 0:26>> Health Lab
18. 0:29>> You could do it, let's say a set. Well,
19. 0:30it's below your capacity. Let's say you
20. 0:32could do eight rep uh you could do 10
21. 0:33reps with with a certain weight.
22. 0:35>> Yeah.
23. 0:36>> But you stop at seven or eight. You
24. 0:38don't go to 10 or 11. [clears throat]
25. 0:40You go seven or eight. It's not enough
26. 0:41intensity. Oh yeah, but I do more
27. 0:43volume. It's not enough intensity.
28. 0:45>> Mhm.
29. 0:45>> You know, you could do this Mike Mentzer
30. 0:47used to use an analogy which I like, you
31. 0:48know. It's like if you have a stick of
32. 0:50dynamite and you hit it with a pencil,
33. 0:52it doesn't go off, right?
34. 0:53>> Yeah.
35. 0:53>> Why? The impact is not enough. The
36. 0:55intensity is not enough.
37. 0:57>> Yeah.
38. 0:57>> So, [music] if you tap the dynamite with
39. 0:59a pencil and it doesn't go off. If you
40. 1:01tap it the second time and the third
41. 1:03time and the 100th time, will it go off?
42. 1:05No, because the intensity is not enough.
43. 1:07But you hit it one time with a hammer,
44. 1:09>> Yeah.
45. 1:09>> boom, message sent, job done. So, my
46. 1:12training was when I started, three times
47. 1:15a week for an hour.
48. 1:16>> Okay.
49. 1:17>> When I was Mr. Olympia, it was maybe
50. 1:18four times a week for an hour.
51. 1:20>> Okay.
52. 1:21>> So, I'm Mr. Olympia, the best
53. 1:22bodybuilder in the world, and I didn't
54. 1:25spend more than 4 hours a week lifting
55. 1:27[music] weights.
56. 1:27>> Come on, I spend more in a gym
57. 1:30>> Yeah, but you didn't train with me.
58. 1:31After half an hour, you want to go home
59. 1:33because it will be that intense and that
60. 1:35hard. Trust me, I had guys train with me
61. 1:37for half an hour and they feel nauseous,
62. 1:38they feel sick, and they want to go
63. 1:39home.
64. 1:40>> What do you do then? What?
65. 1:41>> Okay.
66. 1:42>> Go home, sleep, eat, rest. When you go
67. 1:45when you're in the gym, you're just
68. 1:46damaging, you're breaking down fibers.
69. 1:48Muscle growth is a reaction to stress.
70. 1:50>> Yeah.
71. 1:50>> Okay? Why do you why do you get some
72. 1:52color when you go in the sun? Because
73. 1:54the sun is coming, the rays is stressful
74. 1:57for your skin, so it produces melanin to
75. 1:59protect itself
76. 2:00>> Yeah.
77. 2:00>> from this future exposures to the sun.
78. 2:02>> That's it, yeah.
79. 2:03>> Same thing in the gym. You're lifting
80. 2:04weights, you're putting stress on the
81. 2:06muscle it's not used to. It's got to
82. 2:08compensate. It's got to get a bit bigger
83. 2:09and a bit stronger because so next time
84. 2:11the stress won't be so much. And it's
85. 2:13continually increasing the stress.
86. 2:15>> [music]
87. 2:15>> So, okay, I'm going to take you to the
88. 2:17gym. We're going to do a chest workout.
89. 2:19Okay, let's go for a chest workout. You
90. 2:20do a little warm up in the gym,
91. 2:22whatever, 5 minutes on the bike or cross
92. 2:24just get your body
93. 2:25>> temperature up.
94. 2:25>> Okay.
95. 2:26>> might do some light movements just with
96. 2:28the shoulders and surrounding areas.
97. 2:30>> We're warming up, now.
98. 2:31>> Okay, let's go to first exercise. Let's
99. 2:33Let's do incline press, yeah? What do
100. 2:35you think you can do eight reps with?
101. 2:37>> Your maximum maximum.
102. 2:38>> Oh, I think I can uh bench press 100
103. 2:40kilos.
104. 2:41>> Okay, so let's start with uh 50 kilos.
105. 2:44>> Okay.
106. 2:44>> Warm up set.
107. 2:45>> Yeah.
108. 2:45>> Easy. 50%
109. 2:47>> 50, yeah.
110. 2:47>> estimated maximum. Okay, you do one set,
111. 2:50rest in a minute minute and a half. We
112. 2:51do another set. Now with around 70 to
113. 2:5475% of your projected. So these two sets
114. 2:57are warming up.
115. 2:58>> Mhm.
116. 2:58>> They're getting your nervous system used
117. 3:00to the movement. They're getting blood
118. 3:01in the muscle. It's warming up. It's
119. 3:03preparation.
120. 3:04>> Yeah.
121. 3:05>> Okay, now we're going to take the 100
122. 3:06kilos.
123. 3:07>> Okay, on the third rep, yeah.
124. 3:08>> On on the third set. Um we take the 100
125. 3:10kilos and we're going to watch you.
126. 3:12>> Yeah.
127. 3:12>> I'm going to be close to the bar and
128. 3:14you're going to push and I'm going to
129. 3:15shout and you're going to push you're
130. 3:16going to pull you're going to get to the
131. 3:18point where you cannot you can't do
132. 3:19anymore. Then I'm going to help you a
133. 3:21little bit to complete that rep. Then we
134. 3:23say, "Mikael, come on. One more, one
135. 3:25more." And you're going to again
136. 3:28give your maximum effort, but it's
137. 3:29failing. It's failing, but I help you a
138. 3:31little bit. So we're going just past
139. 3:33failure, yeah? Then you put the weight
140. 3:34down. Okay.
141. 3:35We finish with this exercise. Now we go
142. 3:37to a second machine press. We already
143. 3:39warmed up all the muscles in but it's a
144. 3:41different angle. Let's say it's flat now
145. 3:43where we're going from incline to flat.
146. 3:44So we do one set to warm up the 70% the
147. 3:46medium one.
148. 3:47>> Yeah.
149. 3:47>> We just do that. There's no point to do
150. 3:49the first one. We do do We warm up. Same
151. 3:50thing we go to failure. But, this time
152. 3:52you're on a machine, so it's controlled,
153. 3:54yeah? Unlike the free weight.
154. 3:56>> Yeah.
155. 3:56>> So, you go to this point again, to
156. 3:58failure.
157. 3:59I can I help you a little bit, and then
158. 4:01I might even bring it to the top,
159. 4:04and you will lower it down. Because we
160. 4:05have three phases of strength in an
161. 4:07exercise. At the pushing, we only have
162. 4:09two, because there's no resistance at
163. 4:10the top. But, let's say there's a
164. 4:11resistance at the top. The lifting of
165. 4:13the weight, which everyone is thinking
166. 4:14about, this is the weakest part of the
167. 4:16movement.
168. 4:17>> Okay.
169. 4:17>> Yeah? So, even if you failed here, ah, I
170. 4:19can't do it anymore. Yeah, but you could
171. 4:21lower more.
172. 4:21>> Mhm.
173. 4:22>> Because the negative is not failed,
174. 4:24yeah?
175. 4:24>> You can put more weight into the to the
176. 4:26negative.
177. 4:26>> You can, yeah. That's why you should
178. 4:28always slow it down when you're doing an
179. 4:29exercise.
180. 4:30>> Mhm.
181. 4:31>> More explosive,
182. 4:32slow it down. More explosive, slow it.
183. 4:34Why? Because we're trying to We're
184. 4:36trying to tax this part of the movement.
185. 4:38>> Yeah.
186. 4:38>> So, you failed here, but I can get the
187. 4:40weight and lift it to the top.
188. 4:42>> Mhm.
189. 4:42>> Okay. Lower it. I'll lift it to the top,
190. 4:44you lower it.
191. 4:45So, even though you failed positively,
192. 4:48we can do a couple of extra reps, maybe,
193. 4:49in the
194. 4:50>> negatives.
195. 4:50>> And I also We've gone past failure now.
196. 4:51>> Yeah.
197. 4:52>> We've done two sets.
198. 4:53>> Yeah.
199. 4:53>> Move on. If you can lift whatever, let's
200. 4:55say, 20 kilos for eight reps, you can go
201. 4:58to the gym for the rest of your life
202. 5:00and do
203. 5:01this weight for eight reps, and nothing
204. 5:03will change.
205. 5:04>> Yeah.
206. 5:05>> Nothing will change. Because, why? Your
207. 5:07body wants to to keep status quo.
208. 5:09>> Yeah.
209. 5:09>> You know, it wants to keep balance. It
210. 5:11doesn't want to build excessive amounts
211. 5:13of muscle. You got to And after the
212. 5:15first year in the gym, or the year and a
213. 5:17half, this is my observation. I see
214. 5:18people that go to the gym, they make
215. 5:19some progress for the first year, cuz
216. 5:21the body is not used to it, yeah? So,
217. 5:24even the training is a bit ineffectual,
218. 5:26if you've never done a push-up, if you
219. 5:27do 10 push-ups, it will work. Yeah. But,
220. 5:30pretty soon, you're doing 15 and 20, and
221. 5:32it's not really working anymore. So, you
222. 5:33got to be always pushing it, and always
223. 5:35progressive. This type of training I
224. 5:37would do for about 6 weeks, [music] and
225. 5:38then I would do maybe 2 weeks lighter
226. 5:40training. This is a guideline, because
227. 5:42you have to listen to your body, but 6
228. 5:44weeks of all out training, getting one
229. 5:46more rep, getting stronger, going up,
230. 5:48going up. You get to
231. 5:50kind of reach a plateau, you know? And
232. 5:52then you go back down, and train light
233. 5:54within your capacity. You're resting
234. 5:55your nervous system, resting your joints
235. 5:57a little bit, and your mind even. You
236. 5:58got to feel it. You got to lift the
237. 5:59weight. You got to slow it on the way
238. 6:01down. You know, you got to put
239. 6:02everything into this set. And uh I don't
240. 6:04know, guys, please leave your phones at
241. 6:06home.
242. 6:07>> least in the locker.
243. 6:08>> Yeah, in the locker. Like, you shouldn't
244. 6:09be looking at You should [music] be just
245. 6:11here. So, you're training three times a
246. 6:12week. What should we do? Chest,
247. 6:14shoulders, triceps, take a day off.
248. 6:15Back, biceps, take a day off.
249. 6:17>> Wait, chest
250. 6:18>> Shoulders, triceps, push.
251. 6:20>> Chest and shoulders in the same day,
252. 6:21yeah?
253. 6:21>> Triceps. One thing I want to address
254. 6:23because a lot of people bring this up,
255. 6:24and it's totally the wrong way around.
256. 6:26Oh, yeah, that's okay. You only train
257. 6:28for 1 hour four times a week because
258. 6:30you're on steroids. Yeah, it's a
259. 6:31competitive bodybuilder who will be on
260. 6:33steroids, but steroids, what do they do?
261. 6:35Help your recovery ability.
262. 6:36>> Yeah.
263. 6:37>> Right? So, if you're a natural
264. 6:38bodybuilder who's not taking steroids,
265. 6:41and you train hard, you cannot train
266. 6:43more than three or four times a week.
267. 6:45You won't recover. So, what you have is
268. 6:47professional bodybuilders take steroids,
269. 6:49and they train six times a week.
270. 6:50>> Mhm.
271. 6:51>> It's not ideal.
272. 6:52>> Yeah.
273. 6:53>> It's too much, but they can recover the
274. 6:55help that they get from the from the
275. 6:57steroids to recover. And if you're not
276. 6:59taking steroids, which I don't
277. 7:00recommend,
278. 7:02unless you you know, have some ambition
279. 7:04to really compete at a good level,
280. 7:05maybe. You're not going to recover. Try
281. 7:07to do Ronnie Coleman's training. See
282. 7:08what happens. You'll get smaller cuz you
283. 7:10will not recover from the stress. So,
284. 7:11you're breaking down, breaking down, not
285. 7:13building up.
286. 7:14>> true, yeah.
287. 7:14>> Breaking down, breaking down. [music]
288. 7:17You can't do that, guys. And you can
289. 7:18see, for chest, we did seven sets total.
290. 7:21>> Seven sets.
291. 7:21>> Yeah. We did three sets, right? Two and
292. 7:24two.
293. 7:24>> Yeah, that's it.
294. 7:25>> Oh, yeah, that's it. Seven.
295. 7:26>> Okay.
296. 7:27>> Okay. Shoulders, overhead press, two
297. 7:28sets. Naturals, two sets. Biceps, push
298. 7:31down, two to three sets. Lying
299. 7:32extension,
300. 7:33>> Mhm.
301. 7:33>> two sets. Of course, if you write it on
302. 7:35a paper, it looks like nothing. Every
303. 7:36time I come to the guys, and they train
304. 7:37with me, I said, "What did we do?" Six,
305. 7:39seven sets. They yeah. But if I told you
306. 7:41we're going to do six or seven sets and
307. 7:43I wrote it on a piece of paper, what is
308. 7:44this? This is nothing. Yeah, it it looks
309. 7:46easy. It looks easy. But, it's the
310. 7:48intensity that you have to put into it,
311. 7:49not the volume.
312. 7:51>> So, I I did this sets chest, shoulders,
313. 7:54triceps, back and biceps.
314. 7:56>> Is another workout?
315. 7:57>> It's back and bi- How many sets? Seven,
316. 7:58seven?
317. 7:59>> I would do for back one pullover
318. 8:01movement, which you try to isolate the
319. 8:03lats with. So, that's your first
320. 8:04movement. You're probably going to do
321. 8:05three sets, do a couple of warm-ups and
322. 8:07a failure. And then, um pull-downs with
323. 8:10a close grip, reverse grip to the chest,
324. 8:12maybe two sets on there. Barbell row,
325. 8:14two sets. Cable row, two sets. Biceps,
326. 8:16two exercises.
327. 8:18>> Two exercises? That's it?
328. 8:19>> Yeah.