Exercise Scientist Critiques David Goggins' INSANE Training

all right it is 3:00 in the morning what time does this man wake up I think 3:00 in the morning that's an unbelievable amount of repetitions he's a very very well trained for cardiovascular endurance and clearly has some genetics for it for most people this would be insane Overkill when you get to cyborg status like David gogin you don't even have feelings anymore I [Music] guess hey folks Dr Mike here for RP strength I am a sport Science I got a PhD in the whole thing and I also bodybuild not so successfully and do Brazilian

Jitsu grappling also not so successfully but I do try but if trying was a sport its alltime undefeated 10 time back-to-back world champion would be David Goggins because he's taken trying and turned it into an art certainly poetry let's take a look at some of his training videos let's see what he's got going on and let's see if we can lens in with Sport Science and shitty humor I have no idea why our channel is doing the way it is let's go look at stuff together especially in 3 months you lost 100 lb in 3

months right and you don't like you are like cut you don't have like stretch marks and all that stuff like people lose 30 lbs and they have a bunch of marks everywhere is there a secret there is a secret I developed a psychotic weight routine oh that's my favorite kind of weight routine um this I'm curious about no stretch marks losing 100 lb and weight routine somehow helps with stretch marks M color me curious mhm so most people who want to lose weight they go into this serious cardiovascular this dropping calories yeah the cardiovascular thing

is a trip it turns out that dropping calories maybe 250 500 if you're really really big over 300 lb 750 calorie a day def it is a good idea and that can be sustainable for weeks on end can lose you lots of weight and then you thread back into maintenance and that's weight gone and all is well but the cardio thing is a trip because if you try to do a lot of cardio to burn off fat you're going to run into like two problems at least one with normal amounts of cardio you actually have

time for in your typical day it's just not that many calories it's a couple hundred calories you eat half a doughnut that shit's right back on your body so it's a lot of work to do for just not a ton of calorie burning an energy deficit created with a little bit less junk food is way easier the second problem you might get into is that if you're like okay fine I'll just do way more cardio your body as you do more and more and more exercise starts to fiddle with its switches so to speak and

actually reduces how much non- exercise moving around you do it makes a lot of your body processes including walking more efficient such that they don't burn as many calories so if you're trying to burn like 500 extra calories per day it's possible a th000 extra calories per day it starts to be really tough and any more you try to burn on top of that starts to hit this kind of imaginary ASM totic line where any more exercise just makes you super super tired it makes you move less and everything else this the cardio is just

kind of making your day miserable but there's a cap you reach you can't burn any more calories per day on the net balance which means your weight loss just will never be ultra Ultra impressive if the only thing you do is increase your cardio so if you're listening to this video and you want to lose weight you want to lose fat it's a really good idea to take a look at your diet and to make sure that your cardio or your overall daily expenditure counting your steps counting all your movement is at that moderate high

level to me that means anywhere between 8,000 and 12,000 steps a day walking 2 to four or more if you like weight training sessions per week any fun stuff you want to do on top of that is totally great but as long as you have that in the mix almost the rest of your caloric deficit should come from a reduction in fats and maybe a little bit of carb sper diet mostly just getting rid of a reducing junk food and not more exercises it turns out you can't actually in the real world exercise your way

out of a shitty diet let's hear what Mr David Goggins has to say about anything related to that thanks for the rant Dr Mike and what do you you get your PhD anyway the answer is University of Phoenix online look me up so yeah that helps you lose weight but what happens is man you have this loose skin all over your body fact fact so I invented this routine it was called like anywhere from the 100 to 500 routine Scott the video guy how come our routines aren't called numbers and they're not even impressive numbers

if they would be called numbers he's in the hundreds bro we at zero H explain that to me yeah we got to start putting ours out in the billions yo you guys down here click below we got the three um trillion workout I'm saying and if anyone can beat it we'll just rename it to the infinity workout and don't you get at me with the 2x Infinity that's the same as Infinity I studied math so I pick a lightweight and I go in there and I smoke out you feel me I've smoked out a lot

of lightweight heavy weights I'm talking about blunts are we talking about the same thing Mike have you ever smoked a blunt yes that sounded convincing I didn't I coughed a lot blunts look like they're fun to smoke but then you take like three hits and you're like who rolled this I'm gonna die I actually did go with one of our mutual friends um Scott it happened to be Jacob I went to a college party after smoking what was called train WX weed and I just debated various people at the party sort of against the will

about the nature and the existence of God and was asked by the party goer through my friend to be removed from the party that was the last college party I attended but not the last blunt I smoked cuz your boys on that 24/7 am I higher right now I can do the bar a 100 times without stopping all right note to self he I will say he looks jacked right Scott he looks jacked yeah we use some physique shots later he's jacked and lean all right and if you do stop you stop in the so

so your rest position is the up position you don't rest it you know like rack it you don't rack it you rest up and by you resting up your muscles are still working that means you're not resting but uh let's keep going and you can only rest for 10 seconds seconds it literally was burning so much muscle like my muscle was just getting fatigued the lactic acid and it kind of kept that muscle nice and tight and that's what helped me out a lot all right oh I guess he engaged your resistance training for high

repetitions and that is not the most efficient way to build muscle I think anything roughly over 30 or 40 or 50 reps if you can do them continuously is so low a load at such small weight that your muscles don't get this overwhelming signal to grow but uh you know it will cause growth especially in beginners and folks that just aren't super jacked yet um if you happen to be genetically pretty well gifted a lot of rep ranges can cause growth though not at their best so as you probably hear me say a few more

times in this critique um Mr David Goggins is an unbelievable specimen of willpower does that mean he's absolutely the number one go-to guy for the technical elements of how to train Maybe not maybe but he might tell you himself that like look he's just training for Spirit energy and not exactly to get you the best possible outcom so is this the most efficient way to train probably not you're probably better off doing sets of 5 to 30 reps two to four times uh a week in the gym and if you're really interested in getting your

science on you can use the RP hypertrophy app comes with dozens of pre-made programs from 2 days of training per week all the way up to 6 days of training with specialized programs included for shoulders arms chest back legs abs and glutes each one with male and female options you get them all and can use them as often as you like even building off of them to make your own customized versions for only about a dollar a day click on the link in the description of this video to get started but if you are doing

this kind of thing is it going to get you some decent results yeah is it going to harden your ass up mentally absolutely are you better off probably just doing some traditional two to four time a week hypertrophy training and combining that with a high average daily step count physical activity and cutting your diet down a little yeah efficiency wise probably but David goggin proves to us that efficiency is not the only thing we're after sometimes we just want bigger balls and he's got them maybe you can too with our new RP bigger balls program

are you tired of having small balls people in the locker room laughing at you did your last ex-girlfriend spread rumors about you that were technically true that you had tiny balls have you been using steroids to try to become tougher and your balls only shrink further call our hotline now and we'll get you bigger balls in no time and if we can't get you bigger balls we'll get you even bigger balls guaranteed we'll get you two extra balls so you can have four balls what are four balls good for balless like you would ask that

question four balls is better than two I say and I'm not just um the CEO of balls RP Inc I'm A Satisfied four ball having customer Scott how's your ball surgery coming along you weren't supposed to talk about that God sorry folks there is still more video to come but if you want the extra raw less edited less cut version with more seedy gossip and insights our members area is the place to go to find it give that a click there's also tons of other great content comes out regularly and it's super cheap give that

some clicks and on to more video light day is at least a seven mile run uh huh uh Scott does he mean run like run metaphorically in your car to McDonald's I mean judging by the screenshot I'm going to say he's actually doing it insane actually running light day seven miles now in um I suppose he doesn't need defending he's kind of the man if you're doing high level endurance training yeah a light dat is 7 miles and then I don't ask me what the hard day is 15 plus some crazy two a days uh

this isn't for everyone it is absolutely for high level endurance people the only thing I have to say and I'll be saying this a few more times if you want to get your David Goin Spirit energy going I approve that a th% I'm going to do two things one is really ease into the so start your light days with half mile runs and your hard days with two mile runs and take at least one or two days break every uh week and then you're in a good place and as your Fitness catches up you can

slowly increase the distance for literally months and years until you maybe never get out as level at some point do and the other thing is watch those wear and tear injuries if you have an ankle a knee a hip that's not starting to feel so good and even on the light days it bothers you and on the hard days it bothers you a lot you can still preserve most of your core cardiovascular fitness by switching to swimming to cycling to the elliptical not impact feels good on that joint for a while a week and a

half two three weeks later you feel amazing you start slowly threading in easier runs still feels amazing you start threading down your elliptical or you're swimming or you're biking threading up the running and you're back to square one a lot of people who start running for a long time they start to get these injuries and they're kind of like I'm tough I can work through it do not try to work through nagging aches and pains try to intelligently work around them Often by switching modalities modifying distances and just being smart should you stay hydrated when

you're running that much that important not really oh wait please leave the in we'll get to it Scott we'll get to try to set you up I will every every four every other day so about four days a week um 3.5 days a week I'm being a dick I'm kidding so I don't do any gym workout without hitting pull-ups push-ups I call Nickles and dimes oh so that's cool I guess he runs every other day and then does calisthenics and gym workouts every other day also that's pretty smart but I would like to see a

day off um all that running and all that training and don't I'm just getting to know this firsthand he might run every day for all I know but maybe just light runs and something on some days something on others if you're training as much remotely close as much as David gogin you're probably sweating a lot and that's really cool and typically people think that when they sweat a lot they just drink water and it replaces the fluid and they're absolutely right but you don't just lose fluid with sweat if you've ever tasted your own sweat

which I do often I also collect my own sweat you're relevant to this conversation I collect other body fluids that I have urine seum not the bodybuilder the thing that comes out of your ear I got it all cans jars dates how I was feeling at the time I don't even know why I'm saying this to you it's true but those fluids you do get back if you drink water salt many different types of electrolytes come out in your sweat and they have to be replaced and if you have a drink like element which I

thought it was just lmnt but apparently you're supposed to be cool and say it all like that what you do is you unzip the little salt flavor patch you put it in your water and all of a sudden it makes your water taste sweet and salty which is really nice if you have that during or after your workout then baller things happen because not only are you replacing fluids you're replacing electrolytes as well you get full rehydration so for those of you training a lot who have trouble with muscle cramps feeling tired not being able

to replace your body weight throughout the day as much CU you're you're sweating so much element is really really awesome to try I use it for my Brazilian Jiu-Jitsu training and because you sweat a lot and that sort of thing that's why I'm in the sport I like to people sweat on me that's neither here nor there give element of thought Scott do we have any code or anything like that promote Link in the description for element if you want to give it a shot back to Mr David goggin let's let's see what he's got

going on without hitting pull-ups push-ups I call nickels and dimes so like five pull-ups 10 push-ups or I'll go you know his technique is really good I was not prepared for this can I be a cynical and say he could go a little bit slower on the way down sure but honestly like I'm splitting hairs here dude this is really awesome full range emotion push-ups full range em motion pull-ups why am I on a a little soap boox about this a lot of calisthenics people no offense not modern calisthenics back in the calistenics people they

would like do push-ups and pull-ups and say I could do 300 push-ups and 400 pull-ups you watch them do this and it looks like someone drew out what a push-up was supposed to look like they didn't finish drawing it and you found that napkin a few days later and you're like oh it's an exercise I can do and you're kind of like doing this way partial range of motion everything's moving like it's not supposed to be this is the real deal this is a lot of muscle damage he's incurring training this much through such full

range of motion and good control so uh man he's making it happen this is this is great stuff and every single night I stretch for at least every night I stretch for at least two hours the yo Fitness influencers and I'm not saying David goggin is a fitness influencer but I guess he kind of is make it seem that like you get on their level you need to just do the 24/7 bro two hours of stretching a night like they help me understand maybe he's listening to podcasts while he does it or like watching movies

just two hours of stretching a night is intense I will say like for almost all intents and purposes way Overkill but again that's not taking anything away from David goggin I think he reinvented the idea of Overkill if you want to enhance your flexibility substantially 10 to 20 minutes of stretching 5 days a week hard painful Progressive stretching is going to do wonders for your flexibility 2 hours man I don't even know there's that many stretches but then again I'm neither flexible nor do I know all all right it is 3:00 in the morning Scott

what time does this man wake up I I think 3:00 in the morning oh so this he's not stretching at night no no he is stretching at night I was joking oh he's sacrificing sleep to do his insane two hours of stretching okay there it is oky doie life's about sacrifice life's about having discipline life's about Focus all those things and it's 24 hours in a day make it work to your advantage and yes I do get plenty of sleep but life is all about sacrifice to achieve what you want I mean great points sacrifice

is a thing if you want to accomplish great things you have to get into the difficult to get some really good benefits if I had to rank sleep versus stretching on a scale of what matters for any kind of fitness goal pretty much short of like you're an Olympic level gymnast but you have no flexibility and that's the only thing you lack um I would say sleep outrank stretching by a factor of 10 like if you're like oh should I keep stretching for the next hour and a half more than I already had to and

sacrifice an hour and a half of sleep no the answer is no and as someone else who compulsively overworks chronically in pretty much every part of his life I'll tell you this there sure feel feels like a glory to going above and beyond and working so hard just based on the guilt that you're not working hard enough that you just burn away Icarus in yourself into the sun yeah there's a certain glory to that kind of but we can do better than that we can do things that are logical that don't push our recovery ability

Way Beyond anything reasonable things that make us worse at the things we do instead of better all for the spirit energy of being able to go to sleep at what would now be 6:00 in the morning or something with the guilt slightly reduced from not having skipped our stretches I guess the first thing is constructing a logical daily training plan that allows you to have good sleep not overdoing anything that's already ship has sailed in this uh Case by a long shot for that but once you construct your plan there's absolutely something to say for

almost always sticking to the plan but if the plan is getting a bit absurd and it's costing you sleep which is the foundation of your entire Fitness it's probably not a great plan and now modifying the plan as a good idea so yeah David goggin's got demons I got demons too I'm trying to outwork my previous self times 100 and it causes a lot of burnout that's not smart and we shouldn't be looking up to people too much for that it's awesome to look up to it a little bit get that Spirit energy of going

all out but also reain in and say logically is this a good idea or not what do I need to do to accomplish my goal my goal should be external out there in the world what am I building am I getting more flexible am I getting faster stronger leaner Etc versus I feel the need to do this because I had it written down that's a compulsion and generally psychologists say it's probably not the thing to hang your hat on in your life my2 cents from a hypocrite all right that was super fun uh a lot

of intensity I'm just not as hard as David Goin and I think most of us aren't so staying hard is dope getting hard is even more dope if you want to get hard I have a new line of pills that I'm selling out of the back of my pickup truck and I don't know if they work but they can be purchased from me and no sorry wrong video here's how I would process David goggin's media Spirit energy can you pick up some cool workout tips absolutely is his workout something you want to copy or take

whole ch chunks out of hell no he's just in way better shape than almost everyone else if you just whole cloth accept his workout into your plan you're going to break into pieces start easy scale up from there and when the gets tough get that inner David goggin talking to you and calling you a and saying go just a little bit harder and a little bit further than you think you could and if you fail no big deal recover is automatic eat a bunch of food sleep a bunch next day get up do the damn

thing again so for Spirit energy I give David Goggins 5,000 out of one it's been real and I'll see you guys next time well that was fun but right here is a video that YouTube in its mystical algorithmic Insight thinks is even more fun give it a click and maybe you can make us more AdSense money see you next time