Lyle McDonald's Ultimate Guide to Hypertrophy Training
Solomon Nelson
266,282 views
Join Lyle McDonald and me as we explore training for muscle growth in depth, with the ambitious goal of making the fitness industry obsolete.
Get my book Solomon’s Guide to Fat Loss (featuring a foreword by Lyle McDonald) here: https://solomonnelson.com
Use discount code 'mikehasnotan' for 10% off Lyle's books: https://store.bodyrecomposition.com/?...
Time stamps:
0:00 Prologue
0:12 Chapter 1. Introduction
0:43 Chapter 2. Lyle McDonald’s Ultimate Guide to Hypertrophy Training
2:29 2.1. On ‘lift the thing; lower the thing’
3:59 2.1.1. Why not isometrics?
6:18 2.1.2. On lifting tempo
7:32 2.2. On rep ranges
9:57 2.2.1. On the pitfalls of very low rep sets for hypertrophy
14:22 2.2.2. On the pitfalls of very high rep sets for hypertrophy
21:02 2.2.3. The sweet spot
24:30 2.3. On rest intervals
29:12 2.4. On volume and frequency
40:09 2.4.1. Finding your ideal volume and frequency
42:57 2.5. On progressive overload
46:09 2.5.1. On when to add weight
56:15 2.6. On consistency
01:00:58 2.6.1. On genetic limits
01:18:49 2.6.2. On fads and the monotony of consistency
01:24:42 Chapter 3. On whether Lyle’s guide should be followed for every muscle group at once
01:38:33 Chapter 4. On exercise selection
01:39:08 4.1. On safety
01:39:22 4.2. On hitting the target muscle
01:39:45 4.3. On stability
01:40:17 4.4. On allowing for progressive overload
01:43:34 4.5. Hitting the target muscle revisited
01:49:39 4.6. Selecting exercises based on biomechanics
02:17:05 Chapter 5. On the number of exercises to do for each muscle
02:18:14 5.1. Back
02:20:07 5.2. Chest and delts
02:20:30 5.3. Biceps and triceps
02:22:33 5.4. Quads, hamstrings, and calves
02:23:41 5.5. On the minimum number of exercises to do for each muscle
02:28:04 5.6. On biomechanical differences between men and women
02:31:25 Chapter 6. On modifications to make while cutting or maintaining
02:31:57 6.1. Maintenance
02:33:44 6.2. Cutting
02:36:57 Chapter 7. On the importance of the log book
02:44:56 Chapter 8. On what to change when you stop growing
02:46:53 8.1. On deloads
02:48:27 Chapter 9. Conclusion
20 Comments
Peak Lyle snark 😂
The rapid fat loss episode is so game changing.
Lyle McDonald's Ultimate Guide to Hypertrophy Training
Solomon Nelson
266,282 views
Join Lyle McDonald and me as we explore training for muscle growth in depth, with the ambitious goal of making the fitness industry obsolete.
Get my book Solomon’s Guide to Fat Loss (featuring a foreword by Lyle McDonald) here: https://solomonnelson.com
Use discount code 'mikehasnotan' for 10% off Lyle's books: https://store.bodyrecomposition.com/?...
Time stamps:
0:00 Prologue
0:12 Chapter 1. Introduction
0:43 Chapter 2. Lyle McDonald’s Ultimate Guide to Hypertrophy Training
2:29 2.1. On ‘lift the thing; lower the thing’
3:59 2.1.1. Why not isometrics?
6:18 2.1.2. On lifting tempo
7:32 2.2. On rep ranges
9:57 2.2.1. On the pitfalls of very low rep sets for hypertrophy
14:22 2.2.2. On the pitfalls of very high rep sets for hypertrophy
21:02 2.2.3. The sweet spot
24:30 2.3. On rest intervals
29:12 2.4. On volume and frequency
40:09 2.4.1. Finding your ideal volume and frequency
42:57 2.5. On progressive overload
46:09 2.5.1. On when to add weight
56:15 2.6. On consistency
01:00:58 2.6.1. On genetic limits
01:18:49 2.6.2. On fads and the monotony of consistency
01:24:42 Chapter 3. On whether Lyle’s guide should be followed for every muscle group at once
01:38:33 Chapter 4. On exercise selection
01:39:08 4.1. On safety
01:39:22 4.2. On hitting the target muscle
01:39:45 4.3. On stability
01:40:17 4.4. On allowing for progressive overload
01:43:34 4.5. Hitting the target muscle revisited
01:49:39 4.6. Selecting exercises based on biomechanics
02:17:05 Chapter 5. On the number of exercises to do for each muscle
02:18:14 5.1. Back
02:20:07 5.2. Chest and delts
02:20:30 5.3. Biceps and triceps
02:22:33 5.4. Quads, hamstrings, and calves
02:23:41 5.5. On the minimum number of exercises to do for each muscle
02:28:04 5.6. On biomechanical differences between men and women
02:31:25 Chapter 6. On modifications to make while cutting or maintaining
02:31:57 6.1. Maintenance
02:33:44 6.2. Cutting
02:36:57 Chapter 7. On the importance of the log book
02:44:56 Chapter 8. On what to change when you stop growing
02:46:53 8.1. On deloads
02:48:27 Chapter 9. Conclusion
Time stamps:
0:00 Prologue
0:12 Chapter 1. Introduction
0:43 Chapter 2. Lyle McDonald’s Ultimate Guide to Hypertrophy Training
2:29 2.1. On ‘lift the thing; lower the thing’
3:59 2.1.1. Why not isometrics?
6:18 2.1.2. On lifting tempo
7:32 2.2. On rep ranges
9:57 2.2.1. On the pitfalls of very low rep sets for hypertrophy
14:22 2.2.2. On the pitfalls of very high rep sets for hypertrophy
21:02 2.2.3. The sweet spot
24:30 2.3. On rest intervals
29:12 2.4. On volume and frequency
40:09 2.4.1. Finding your ideal volume and frequency
42:57 2.5. On progressive overload
46:09 2.5.1. On when to add weight
56:15 2.6. On consistency
01:00:58 2.6.1. On genetic limits
01:18:49 2.6.2. On fads and the monotony of consistency
01:24:42 Chapter 3. On whether Lyle’s guide should be followed for every muscle group at once
01:38:33 Chapter 4. On exercise selection
01:39:08 4.1. On safety
01:39:22 4.2. On hitting the target muscle
01:39:45 4.3. On stability
01:40:17 4.4. On allowing for progressive overload
01:43:34 4.5. Hitting the target muscle revisited
01:49:39 4.6. Selecting exercises based on biomechanics
02:17:05 Chapter 5. On the number of exercises to do for each muscle
02:18:14 5.1. Back
02:20:07 5.2. Chest and delts
02:20:30 5.3. Biceps and triceps
02:22:33 5.4. Quads, hamstrings, and calves
02:23:41 5.5. On the minimum number of exercises to do for each muscle
02:28:04 5.6. On biomechanical differences between men and women
02:31:25 Chapter 6. On modifications to make while cutting or maintaining
02:31:57 6.1. Maintenance
02:33:44 6.2. Cutting
02:36:57 Chapter 7. On the importance of the log book
02:44:56 Chapter 8. On what to change when you stop growing
02:46:53 8.1. On deloads
02:48:27 Chapter 9. Conclusion