How To Grow MORE Muscle With LESS Weight

Summary

In this fitness-focused video script, Dr. Mike from Renaissance Periodization emphasizes the importance of good technique for muscle growth, outlining five core elements: deep range of motion, controlled eccentric phase, no cheating, targeting the limiting factor muscle, and choosing techniques that are easy on joints. He argues that while perfect technique varies, adhering to these principles can enhance muscle growth sustainably and reduce injury risk, ultimately leading to long-term gains in strength and size.

Takeaways

• 💪 Good technique is essential for effective muscle growth and long-term training sustainability.
• 🔍 There is no 'perfect' technique that fits everyone due to individual anatomical differences and the potential for variation in what constitutes good technique.
• 🤸‍♂️ A deep range of motion is crucial for stimulating muscle growth, as it allows muscles to stretch fully under load.
• 🚫 Controlled eccentric movement, or the lowering phase of an exercise, is vital for muscle growth and helps prevent injury.
• 🙅‍♂️ Avoiding 'cheating' during exercises ensures that the targeted muscle group is doing the work, rather than relying on momentum or other muscle groups.
• 🎯 Focusing on the muscle that is the limiting factor in an exercise ensures that muscle receives the most stimulus towards the end of a set, which is key for muscle growth.
• 🤔 Choosing the exercise technique that is least stressful on joints is important for longevity in training and injury prevention.
• 🏋️‍♂️ The principles of good technique are not dogmatic but are guidelines that, when followed, can enhance the effectiveness of a training program.
• 📈 A good stimulus-to-fatigue ratio is achieved with better technique, allowing for more intensity and volume in training without increased injury risk.
• 🛑 Bad technique can lead to joint issues and decreased training capacity over time, whereas good technique promotes sustainability.
• 🔗 For additional support in muscle growth, the speaker recommends using the RP Hypertrophy app for programming and the RP Diet Coach app for meal planning.

Q & A

What is the main focus of Dr. Mike's video on Renaissance Periodization's Fitness Simplified series?

The main focus of Dr. Mike's video is to discuss the principles of good technique for muscle growth training in the gym, emphasizing the importance of proper form and its long-term benefits.

According to the script, what are the five core elements of universally good technique for muscle growth training?

The five core elements are: 1) deep range of motion, 2) controlled eccentric phase, 3) no cheating, 4) targeting the limiting factor muscle, and 5) choosing a technique that is easier on the joints.

Why is a deep range of motion considered important for muscle growth?

A deep range of motion is important because it allows muscles to stretch fully, which can lead to more muscle growth, less fatigue, and reduced risk of injury.

What is the significance of controlling the eccentric phase of an exercise?

Controlling the eccentric phase is significant because it can lead to more muscle growth, and it helps prevent injury by avoiding the sudden impact that can occur when the weight is dropped or moved too quickly.

What does the term 'cheating' refer to in the context of weight training, and why is it discouraged?

Cheating in weight training refers to using body leverage or other muscles to lift the weight without properly working the targeted muscle group. It is discouraged because it reduces the effectiveness of the exercise on the intended muscle and can lead to improper muscle development.

How does targeting the limiting factor muscle during an exercise help with muscle growth?

Targeting the limiting factor muscle ensures that the intended muscle group is the one that reaches failure first, which is when the most muscle growth is stimulated, thus making the exercise more effective.

Why is it recommended to choose a technique that is easier on the joints during training?

Choosing a technique that is easier on the joints helps prevent joint-related injuries and discomfort, allowing for more sustainable and long-term training without compromising the effectiveness of the exercise.

What is the stimulus to fatigue ratio mentioned by Dr. Mike, and how does it relate to good technique?

The stimulus to fatigue ratio refers to the balance between the muscle growth stimulus provided by an exercise and the fatigue it causes. Good technique improves this ratio by providing more stimulus for muscle growth while reducing fatigue and the risk of injury.

How does Dr. Mike suggest approaching the concept of 'perfect technique' in the context of individual variation?

Dr. Mike suggests that there is no one-size-fits-all perfect technique due to individual variation in body structure. Instead, the focus should be on achieving great technique that is tailored to one's own body and leverages.

What are the potential long-term consequences of using bad technique during training?

Using bad technique can lead to joint deterioration, increased risk of injury, and reduced effectiveness of training over time, which can hinder long-term muscle growth and overall fitness progress.

What tools does Renaissance Periodization offer to assist with muscle growth and nutrition planning?

Renaissance Periodization offers the RP Hypertrophy app for programming training routines and the RP Diet Coach app for meal and macro planning, both designed to help users achieve their fitness goals more effectively.

Outlines

00:00

💪 The Importance of Technique in Muscle Growth

Dr. Mike from Renaissance Periodization introduces the concept that good exercise technique is crucial for muscle growth and injury prevention. He emphasizes that while perfect technique doesn't exist due to individual differences, there are fundamental principles that can be universally applied. These include a deep range of motion, controlled eccentric movement, and avoiding cheating by leveraging other muscles to lift weights. He also mentions that good technique can vary but should always aim to maximize muscle growth while minimizing fatigue and injury risk.

05:01

🏋️‍♂️ Understanding and Avoiding Cheating in Training

This paragraph delves into the definition of cheating in the gym, which involves using body leverage and other muscles to lift weights without properly engaging the target muscle. Dr. Mike explains that cheating can lead to less effective training and increased risk of injury. He suggests that good technique should ensure that the target muscle is the limiting factor at failure, not other muscles or pain points. The importance of proper technique for muscle growth and the avoidance of pain or leverage to lift heavier weights are highlighted.

10:03

🤔 Selecting the Right Technique for Joint Health

The third paragraph focuses on the importance of choosing a training technique that is least harmful to joints. Dr. Mike discusses the need to balance muscle stimulation with the preservation of joint health. He advises that the best technique is one that targets the muscle effectively without causing unnecessary strain on joints. The idea is to find a sustainable method that allows for long-term muscle growth without leading to joint issues or injuries.

15:03

📈 Maximizing Long-Term Muscle Growth with Proper Technique

In this paragraph, Dr. Mike concludes the discussion on technique by emphasizing the long-term benefits of proper form. He argues that while both good and bad techniques can yield results in the short term, good technique leads to more sustainable muscle growth and reduces the risk of injury over time. He suggests that the stimulus-to-fatigue ratio improves with better technique, allowing for more intensity and volume in training without the negative consequences of poor form.

🛍️ Resources for Optimal Training and Nutrition

The final paragraph shifts focus to resources that can assist with training and nutrition. Dr. Mike mentions the RP Hypertrophy app, which helps design personalized training programs, and the RP Diet Coach app, which plans meals and macros. These tools aim to support individuals in their pursuit of muscle growth and leanness, providing structured guidance and planning to enhance training effectiveness.

Keywords

💡Muscle Growth

Muscle growth, also known as hypertrophy, is the increase in muscle fiber size and is the primary focus of the video. It is achieved through resistance training that causes muscle fibers to enlarge and adapt to the stress of exercise. In the script, Dr. Mike emphasizes the importance of good technique to maximize muscle growth while minimizing the risk of injury.

💡Technique

Technique in this context refers to the manner in which exercises are performed to optimize muscle growth and minimize injury risk. The video discusses that while there is no single 'perfect' technique, there are core elements of good technique that are universally applicable. These include deep range of motion, controlled eccentric phase, and avoiding cheating, all of which are elaborated upon in the script.

💡Range of Motion

Range of motion is the extent of movement a joint can make, and in the context of the video, it refers to the full movement that a muscle group goes through during an exercise. Dr. Mike mentions that a deep range of motion is essential for stimulating muscle growth, as it places the muscle in an elongated position under load, which is exemplified by doing pull-ups with full extension and retraction.

💡Eccentric Phase

The eccentric phase of an exercise is the lengthening of the muscle under tension, such as the lowering of the weight in a bicep curl. The script explains that controlling the eccentric phase is crucial for muscle growth, as it can lead to increased muscle stimulation and reduced risk of injury compared to letting the weight drop quickly.

💡Cheating

In the script, cheating is described as using body leverage or other muscles to lift the weight without properly engaging the target muscle. This not only reduces the effectiveness of the exercise for the intended muscle growth but can also lead to improper form and potential injury. Dr. Mike uses the example of swinging during curls to illustrate this concept.

💡Limiting Factor

The limiting factor refers to the muscle or factor that prevents further repetitions in an exercise due to fatigue or failure. The video emphasizes that good technique should ensure the target muscle is the limiting factor at failure, ensuring that the muscle experiences the most growth stimulus. An example given is adjusting the leg press technique to ensure the quads, not another muscle group, are the limiting factor.

💡Stimulus to Fatigue Ratio

The stimulus to fatigue ratio is a concept that compares the muscle growth stimulus an exercise provides to the fatigue it causes. The script explains that improving technique can enhance this ratio, allowing for more intensity and volume in training with less fatigue and joint stress, contributing to sustainable long-term muscle growth.

💡Mobility

Mobility in the context of the video relates to the ability of the muscles and joints to move through a full range of motion. Dr. Mike discusses how deep stretches can improve mobility, which not only aids in muscle growth but also reduces the risk of injury in everyday activities and other sports.

💡Injury Risk

Injury risk is the likelihood of getting hurt during exercise, which is a concern addressed throughout the script. Dr. Mike explains that good technique can reduce injury risk by ensuring proper muscle engagement, controlled movements, and avoiding unnecessary strain on joints and connective tissues.

💡Sustainable Training

Sustainable training refers to the ability to continue training over the long term without leading to injury or decline in performance. The script highlights that good technique is crucial for sustainability, as it allows for consistent muscle growth without the accumulation of fatigue and joint wear that can come from poor technique.

💡RP Hypertrophy App

The RP Hypertrophy App is a tool mentioned in the script designed to assist with programming exercises for muscle growth. It customizes training programs based on the user's needs and progress, aiming to provide the most effective training experience. This app represents an example of how technology can support the principles of good technique and muscle growth discussed in the video.

Highlights

Technique improvement leads to enhanced muscle growth stimulus and reduced fatigue.

Good technique is essential for effective muscle growth training but varies among individuals.

There is no universal 'perfect technique' due to individual anatomical differences.

Five core elements constitute universally good technique for muscle growth training.

Deep range of motion is crucial for muscle growth, enhancing stretch and reducing injury risk.

Controlled eccentric phase promotes muscle growth and prevents injury from uncontrolled weight.

Cheating in exercises, using body leverage, can reduce the effectiveness of targeted muscle training.

Targeting the limiting factor muscle ensures the intended muscle group is primarily stimulated at failure.

Choosing techniques that are easier on joints is vital for long-term training sustainability.

Muscles recover faster than joints, emphasizing the importance of joint-friendly techniques.

Good technique can lead to similar muscle growth as bad technique but is more sustainable.

The principles of good technique are not dogmatic but are beneficial when applied to a training program.

The importance of a deep stretch in exercises like pull-ups for optimal muscle engagement.

Controlled eccentric movements are safer and more effective for muscle growth than explosive movements.

The definition of cheating in the gym and its negative impact on targeted muscle training.

The significance of targeting the correct muscle group to ensure it is the limiting factor at failure.

Technique selection should prioritize joint health for long-term training effectiveness.

The RP Hypertrophy app and RP Diet Coach app as tools for optimizing training and nutrition.

Transcripts

if you do better and better and better

technique the stimulus you get for

muscle growth from the exercise improves

and the fatigue you accumulate declines

which means that you can pour more

intensity and more volume into that

exercise with that good technique get

more out of it and not really ever have

to pay the price of dilapidated joints

and telling people you were big back in

the 1980s before you broke your back in

that one deadlift attempt that's the

best way to grow the most long-term

muscle hey folks Dr Mike here for

Renaissance periodization

Fitness simplified series I almost said

something else by accident that would

have been lewd and dirty and got us

canceled forever Fitness simplified

series next video this isn't the first

video I think it's the second who knows

what time it is what good technique

actually is when you're training in the

gym to try to get your swole on what is

good technique so in order to train the

most effectively that you can to grow

muscle your Technique needs to be as

good as it can be the closer to perfect

the better yes that's true but when we

try to Define perfect we realize there's

a lot of variation in what really good

technique can be and thus there actually

is no such thing as the perfect

technique that everyone can use because

everyone's built a little different and

there's wiggle room at every single

point of what perfect technique is it

ends up being that the best you can do

is great technique and great technique

is is quite varied in what that looks

like but there are a few core common

features of very very good technique

that pretty much are always effective in

kind of nearly all attempts at muscle

growth training so let's take a look at

them to see to make sure that you and

your own training program whatever it is

you're doing in the gym are applying the

principles of a really good technique

now this is optimized towards muscle

growth a lot of the stuff also applies

to strength training in a way that's as

safe as possible so there are at least

five things five core elements of what I

would call universally good technique

for muscle growth training in the gym

with weights first is a deep range of

motion that means whatever muscle you

are training or muscles you are training

if you get them into their Ultra

stretched position under heavy loads

you're going to grow more muscle than if

you never really get your muscles into a

stretch and kind of avoid that bottom

stretch position so a deep range of

motion for a mega stretch at the bottom

is a real core element that in almost

all cases if you do any exercise and the

exercise version you do has a deep

stretch versus the same exercise done

with a technique that doesn't let you

stretch deep like pull-ups where you

pull all the way up to the top versus

pull-ups where you kind of stop here and

come back up the Deep stretch version

almost always grows more muscle and you

have to use less load which often means

a little bit less fatigue and or less

risk of injury and because you're taking

your muscles through a super big range

of motion and putting them into kind of

interesting flexibility positions you

expand your Mobility flexibility

athletic ability and reduce your overall

future injury risk from any kind of

activity if you slip on ice but you're

used to doing super deep sumo squats is

that really a position which your body's

going to put you that you're going to

get like hurt you're pulling aductor out

of your hip but if you're cutting your

depth a lot and you slip on ice and you

have to really dip down with your hips

you can hurt some stuff because your

body is not strong through its most

extreme position so tons of bonus there

but just for muscle growth by itself

deep stretches are big number two a

controlled Ecentric the lowering phase

your muscles that are acting are

lengthening while they're Contracting

slowing the weight down if you don't

control entric two things can happen one

is because the Ecentric phase causes

lots of muscle growth a little bit more

probably than even the concentric phase

going up you're missing out on some

muscle growth not a ton but a little bit

if you don't control that weight but the

worst thing that can happen is if you

let's say you're bench pressing and

yours dumping the weight on your chest

and then rocketing it back up and then

dumping it with no control is The

Dumping part can actually cause injury

not just from the bar physically hitting

you but from muscles being put into a

really high Force requirement position

in a huge pulse when you have to reverse

out of this huge velocity in the other

direction so there are sport context

once you're properly warmed up to do

explosive reactive plyometric type

movements but they are not designed to

grow muscle and you have to really ramp

into them and they're Ultra Ultra

fatiguing as well and the risk of injury

there is not as low as it is for

conventional resistance training to try

to put on muscle so by controlling

entric and I don't mean controlling it

for five years and checking the clock

and keep going I mean for at least one

second where you're pushing back against

the weight somewhat you're not just dive

bombing it controll decentric is a

really good idea and that's our second

core way to have good technique in

almost every case number three is no

cheating cheating is generally defined

as trying to leverage your body and

using other muscles and Herky jerky

movements and such a way that makes you

able to lift the weight you're trying to

lift but that doesn't rely on putting

the muscle that you're trying to train

in an exposed position where it's

supposed to work its hardest so if I'm

doing curls and I do them like this what

is providing almost all of the energy

for contraction here it's the bicep like

it's doing all the lifting and thus

getting all the benefit but if I start

doing curls and swinging around like

crazy then I'm using my glutes I'm using

my lower back I'm using my upper back

I'm using my front delts to generate a

crap load of force to the dumbbells but

the biceps are still doing a similar

amount of work and actually if you

really focus your ability to really

contract with just your biceps you get a

better contraction in your bicep than if

you're just athletically throwing the

weight around sometimes your biceps work

just as hard but a lot of times other

muscles come in and help which means you

have to do more reps or more weight to

get the same or even slightly less

effect to that Target muscle cheating is

one of those things that you know what

is it uh there was an old uh forgot if

this I think this is really true it's

not an urban legend there was like some

kind of Supreme Court Justice or

something that uh they were had they had

ruling on a case of of pornography and

whether something was lewd or not or

approved for TV and he said I can't

Define pornography but I know it when I

see it uh cheating is similar to that we

can and did just Define cheating but if

you have to ask yourself is what I'm

doing cheating in the gym do you need to

swing around to hit your biceps better

no that's just you being an egotistical

idiot and trying to get more Reps for no

reason then yeah it's cheating if the

way in which you're moving gets your

biceps into the movement more then it's

just a good special technique and it's

not cheating at all cheating is almost

always and everywhere about only two

things avoiding pain that's coming your

way anyway by cutting your depth or

getting out of the way of where a

movement really hurts or about

leveraging yourself to lift way more

weight or do way more reps than that

Target muscle itself can power if you're

doing either one of those two things

you're cheating if the way you're moving

looks like cheating to the untrained eye

but really it's leveraging the muscles

more than hey you're doing a great job

so no worries at all so number three no

cheating and gee that wipes about about

90% of all the techniques you've ever

seen at the regular commercial gym right

off the map because most people cheat as

much as they can because they think if I

just get the work done I'll get the

results which is true but it's not just

about getting the work done it's about

getting the work done by putting muscles

through a deep range of motion super

deep stretch a controll Ecentric and

point number four fourth unifying

principle of good technique for muscle

growth training is to Target the muscle

that is limiting factor which means you

arrange your Technique in such a way the

way you move your body in such a way

that when that exercise is getting close

to failure you're unable to do it

anymore the muscle you're targeting

is what's limiting you it's you can't do

another bench press rep because your

chest is pulling as hard as it can and

it's like dude I don't got this anymore

it's not because your chest feels

totally great but your triceps or your

wrists are hurting so much you're like I

got to put this down I got to stop are

you training wrists in the bench press

no you're trying to train your pecs the

question of what the technique looks

like is entirely determined on your

leverages and on which exercise you're

doing and which muscle group you're

training so if you're training the leg

press for the quads and you put your

feet really high up and really wide on

the platform it reduces how much range

of motion your quads go through your

hips uh your adductors your inner thigh

is now the limiting factor and it's also

the muscle that's getting the most

stimulus so you can say yeah leg press

that's for quads but your Technique on

it isn't good for quads because if you

wanted quads you take your feet put them

closer together lower on the platform go

through a really big range of motion for

your quads now at rep number 11 when you

get close to failure it's because your

quads can't push anymore they're

limiting factor which means they get the

closest to failure which is where more

muscle growth than not is stimulated and

then they get that big green check mark

of like okay this is good technique for

the

quads training for muscle

growth is never going to be the

same and so if you do chest flies in a

way that really exposes your chest

versus you're flying flat like this and

you're doing them kind of halfway and

someone's like is it your chest that's

getting hit in that exercise like no I

kind of feel more my front delts that's

a problem that's a problem good

technique is technique in which the

target muscle is limiting factor and

because there are many different ways to

move even in the same exercise and

especially if you're built a little

different that keeps the target muscle

limiting factor there are really a lot

of different things that are good

technique for example if you do a skull

crusher and you keep your elbows in the

entire time totally cool but if you're

do a skull crusher and you let your

elbows come out but there's a very huge

degree of elbow flexion as long as your

triceps are the limiting factor towards

the end both are excellent techniques

which one you do comes down mostly to

the last Universal tip for technique

Point number five which is pick the

technique that least needlessly beats on

your joints so if you're doing a bicep

curl like this versus one out here both

feel good both Target the muscle like

they're supposed to do both controlly

Ecentric Etc and you're like hey Dr Mike

which one of these techniques is best

I'll tell you one of two things one I I

think they're both good and you can use

one for a few months and use one for

another but the next question I'd have

to ask you is which one feels better on

your joints you're like dude to be

honest when I come Arc out like this my

elbows feel great if I'm curling close

to my body like they get kind of crey

they don't like hurt hurt but after a

couple sessions they do start to hurt

and affects my pull-ups well crap you

know here's a fundamental fact about

training especially for muscle growth

your muscles are more recoverable than

your joints which means your muscles can

take more of a beating from a variety of

different angles and they're never going

to be the limiting factor um it's it's

like you know a rumbling stomach

probably won't be the thing that stops

you if you're trying to run your first

marathon ever it'll be the fact that

your ankles hurt so much you can't walk

anymore like they're the limiting factor

in that case so a lot of times what we

want is the best technique that hits the

muscles for sure that's number one but

also is the easiest possible technique

that we can realis ically imagine on the

joints involved if you have a leg press

setup or a hack squat you're doing for

your quads and one of the ways in which

you do the hack squat I mean it blasts

your quads right man it fucking beats up

your lower back a little bit and your

knees are not feeling so Mega Bueno

after that shit versus another technique

same hack squat different technique you

move your feet around move your hips

around and all of a sudden that other

technique hits your quads just the same

amazing stimulus but your joints feel

pretty goddamn good that's the better

technique so before you ever judge

someone's technique externally look some

if they're cheating they're cheating

it's obvious to everyone but if you're

before you judge someone's technique

maybe chat with them a little bit and

ask them if hey like uh you know which

one of these things how does this feel

on your joints because sometimes people

do some stuff that looks a little goofy

the reason they do it is because that's

the only way they can train that

exercise and still have their joints

come out alive and then it's it's

totally good and then you can say thank

you for participating in my interview at

the gym where I asked you about why

you're doing a technique and you

answered a question for me and then like

what what fuck are you talking to me for

but don't worry you imagined all that

because you're never going to speak to

anyone at a gym because you don't have

enough self-confidence but just like

me took me years to get used to speaking

in front of a camera and that Scot video

guy yelling at me and pointing a gun at

me reminding me the camera's an

inanimate object can't hurt me like he

can if I don't start talking the usual

great working

relationship now the last thing I'll say

is this none of what I said none of the

five pillars of good technique in muscle

growth training is Dogma it's not a

religion it's just something that's good

on the margins when applied to a program

so it would behoove you to do more of

these things than fewer of these things

if you're like yeah the controlly

Centric thing meh but like fuck my

joints I don't care about

them if you were like I'm going to do

some kind of control decentric and I'm

just going to pick exercises and

techniques that are decent on my joints

you're doing yourself a service this is

all on your side it's not like oh you

should do this or else like this is all

for you if if you do better and better

and better technique the stimulus you

get for muscle growth from the exercise

improves and the fatigue you accumulate

declines so your stimulus to fatigue

ratio gets better and better and better

which means that you can pour more

intensity and more volume into that

exercise with that good technique get

more out of it and not really ever have

to pay the price of dilapidated joints

and telling people you were big back in

the 1980s before you broke your back in

that one deadlift attempt that's the

best way to grow the most long-term

muscle and longterm is how you gain

muscle you can get really good results

from crap technique and good technique

within a week's time within a month's

time shit within a year's time but if

you use bad technique for a year and a

half the probability it'll just rake

your joints across the coals and you

won't be able to lift much anymore or

get you acutely hurt is a very high well

I'll put it another way low in absolute

terms much higher in relative terms than

you want it to be versus if you have

good technique and good technique you

could grow a very similar amount of

muscle good technique as with bad but

it's just going to last you much longer

it's hugely sustainable because it beats

the shit out of your body much less in

the way that we don't want to beat the

shit out of ourselves so always be aware

to try to do as much Justice to these

five technique fundamentals unless you

have a very compelling reason to

deviate deep stretch controll Ecentric

no cheating Target the muscle that

you're actually trying to train and make

sure it's the limiting factor and if

it's not change where you're putting

your arms and legs and lastly choose a

technique of that variation that is

easier on the joints if you do that you

will grow more muscle if you need extra

help growing muscle right there in the

uh Link in the description is a link to

our RP hypertrophy app which is a

programming app you put whatever number

of days whatever muscle groups you want

to train and guides you the whole

process and then it designs entire

training programs for you that adjust to

how your body is changing to give you

the best possible training every single

day and every single week of the program

if you're into that sort of thing

awesome if you want help with eating and

getting more jacked and getting more

lean we have the RP diet coach app it

plans your meals for you it plans your

whole day of macros you can move stuff

around it's awesome I use it every

single day for all my food I'm legally

not allowed to eat unless I log my RP di

coach app why' I sign that contract

there you go folks give that some

thought and I'll see you next time

[Music]