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As allways i feel like this is double sided coin...for very strict people there can be utility in knowong that nothing really happens when they skip some exercises or modify program based on their time...but for other guys, its just as valuable to know that they get the beat result if they stick to a program and grind even when they feel like they dont want...finding that balance and being honest with yourself

I love this flexibility! Makes sense for a lot of clients lives. I’ve found range of # sets, and optional accessories very helpful recently. Main concern comes up for me with optional 1-2 extra days, they’d be a huge increase in ACWR/weekly workload and potentially injury risk, especially for newbies who may be less adapted to the movement patterns. Do you think this is a legit concern? Or that autoregulating effort and smart individualized exercise selection would solve for these easily?

There are many variables in a week. Stress being one of them. 2years ago i also chained my pov to prioritize "getting in what i can. And if i want//have time, ill do more". All that happened is ive had a new wave of bewbie gains gaining another 12-14 lbs of myscle over 2 years. Its crazy after 3-4 years of chasing programs and changing program evey 1-2 weeks

Love this more short form content. I also have varied schedule each week and varied recovery from 2 little kids and inconsistent sleep lol

So, I'm just kinda wondering if exercise variability is better, or should I focus on having exercise that focuses on the lengthened position? For example, I do Full Body 5x/week and train my biceps every day. I have two separate bicep isolation exercises (Bayesian Curls with a focus on the lengthened position 3x/week and DB Preacher Curls 2x/week). I vary the rep ranges for each day (6, 10, and 14 for the Bayesian Curls and 8 and 12 for the Preacher Curls) to mimic a DUP style training. Would I benefit from changing up my exercises, even if some of those variations don't target the lengthened position as well, or am I better with focusing on the lengthened exercises I've chosen? And IIRC the Preacher Curl isn't lengthened biased, necessarily, but I do believe it's still mostly stretched and has an insane force curve.

I really value communicators that do not preach a way but consistently keep up with science , backing that up with hands on experience. I really love your channel and hope to get more content

I like these shorter videos from you bros

yap yap baby

Excellent, as always. Good luck with the channel. Have you come across Frans Bosch’s two-variable model for conceptualizing fatigue vs fitness? I’ve found it helpful for decoupling the two variables when coaching climbers. It helped me build out an effective low fatigue approach to top end climbing performance.

Hmm, so how u explain that majority of gains, in strength work practice (classic cycles), come from moderate load (around 70-80%) and moderate rir (around 5)?

Would you suggest a late stage intermediate to maintain a higher body weight for gains or would you recommend slow bulking? I’m not sure I’ve heard of your recommendations on bulking. I have same problem of never feeling full ha ha. I feel like I can gain weight easily but I feel my muscle gain rate is slow. But I’m thinking that’s more so due to lifting for about 14 years (of course varying dedication for some of those years). Thanks!

As someone you used to be 150 kg and eat 12,000 kcals per day and now need 4000 kcals per day at 76 kg just for maintenance after being sick and now struggle to keep my weight up I have seen both sides of this. It got so bad for me with social media I deleted both IG and FB

Great information you guys are putting out!

Love you guys !

Commenting for the algorithm

That's Mike Matthews in the thumbnail no?

BEAUTIFUL <3 MAY THE ALGORITHIM BLESS YOU AND YOUR CHANNEL AND THE VALUE YOU PROVIDE

Shoutout to Infinity programming for taking care of all these variables.

Algo comment c:

Does this matter if you are training purely for hypertrophy?

Kind of hard when you have to cycle 20 miles to work and back per day

Excellent information. Thank you.

My question is how many primary day a body/big muscle groups/small muscle groups/ ligaments can take in a week? I understand that we can establish our base ligne by recording our progression, but as a climber, thing are not as simple. I do try to take as many takeaway from powerlifting as possible, because our hand goal feel similar, as much strength as possible with good coordination. That said, our baseline training (climbing hard) are often compound and we take secondary day where we work on technics or problems that put less load on specific muscle group, but in the end we do put stress day ins and outs ont our mains groups (back, shoulder, arm, forearm). What is your opinion?

Great video Josh! Keep them coming.

I’d like to know if anyone has ever done a study comparing doing a 8 day “week” or 6 days or 9, my guess is we have always based everything off a 7 day week because it’s convenient not because of biology

The question posed wasn’t answered, was it?

There're studies on animals where they train one side of the subject and then count muscle fibers of both side after training, which discovered causality. e.g., W. Gonyea et al. 1977. For research purpose, It's not rigorous to say that this also works for human, but I guess the evidence is strong enough for coaching purpose

Great video ! I think that one of the most overlooked methodoligical bias in this study is the way of estimating fiber number. The way they do it implies that fiber size and hypertrophy is similar between all muscle fibers so that the fibers analyzed from msucle biopsy are truly representative of the rest of the muscle. I do not think that this premise is true, at least from my experience in mice, which shows a great effect of muscle fiber area variability and regionalization. This could lead to a significant oversestimation of fiber number in trained individuals in my opinion. I do believe that this is even a bigger bias that study design unless some literature can show that fiber size is homogenous throughout the muscle in humans.

I totally get the causality argument but either way it’s a super interesting result. I mean either resistance training does indeed cause significant hyperplasia or if it doesn’t there’s some really wild selection bias going on. I wouldn’t have believed that if you told me. If it is true, then think about the consequences. You could take untrained individuals, count their fiber density and predict whether they will respond better to resistance training. That’s amazing! My guess is because that sounds even more farfetched than the original hypothesis, that the simpler explanation ala Occam’s Razor is actually hyperplasia. Just a thought from a failed academician. 😂

this is excellent

Great episode. Thank you, guys.

Nailed it. I am a grumpy, old veteran, and while I like nerding out, I see a lot of this as fuss over trivial differences; however, I always add the caveat (when grumping) that it's different if you are trying to hit your Olympic competition peak before 25...

Retired and have all day to complete my 5-7 rep to failure sets. Some days it takes all day to do my program. Any research on too long a rest period? Thanks Go Owls!

Regarding the 52 sets study were the people always sore? If they were sore while they took the measurements they probably had some inflammation so maybe the measurements were skewed because of increased swelling.

If i understand this correctly, it parallels the programming in the low fatigue strength template from Barbell Medicine.

Background music too loud, distracting and irritating. Content is great.

RIR-velocity relationship.

I sometimes take 10 minutes between sets

I’d imagine that rest is one of the least important variables for hypertrophy when considering volume and closeness to failure. We can always drop load and continue to press the pedal near failure.

Fantastic video, thanks for the practical takeaways

Great video. Thank you for sharing

Would love to hear about advanced volume cycling! Thank you guys

For some reason, people seem to enjoy ignoring error bars. Was the same with the "proximity to failure" meta. And they don't even have to run the stats.

Could you address the practicality of training to failure? I.e., the cost of fatigue that may negatively affect, for example, volume.

Thanks a Lot! :⁠-⁠) Does it also make sense to do long partials on chin ups, where there is nearly no challenge in the bottom position??

Bad take. The very process of gaining muscle relies on progressive overload--adding reps or weight to your sets over time. If you don't, muscle growth will stall. Who has bicep development doing curls with 20 pounds?

Amazing video and looking forward to the upcoming one! I have one question related to the task specific hypertrophy continuum-if my goal is to e. g. increase my competition 1rm squat, would I get benefit of performing the squat/leg press motion more "bodybuilding style" (i. e. slow eccentric, get into a deep stretch, pause for a moment) at the expense of lower specificity (both in terms of different motion pattern and lower weight)? (Same would apply for e. g. competition bench press vs dumbbell bench press with deep stretch at the bottom) Thakn you very much!

Great content

Again, if muscle size isn’t important for strength then why are larger lifters stronger? Why do weightlifting and powerlifting federations have weight classes?

If muscle size doesn’t matter then why have weight classes ?