Having a plan b, and c exercise definitely helps. Keeping the rest periods shorts has also been major leverage. Sometimes i can get 3 or 4 muscle groups in 30 minutes and not feel like i left any gains on the table. For a man working 70+ hours a week this video was gold
Ngl this varies a LOT between individuals. If you are injured just try as many exercice as you can with light weight until you find one that doesn’t hurt and then gradually increase the weight to see if it still doesn’t hurt
Love it, very much where I've landed in terms of my workout strategy given limited time. I'd love to see more focus minimalist research, particularly to flush out the "bang for your buck" efficiency curve in hypertrophy vs sets for various muscle groups.
Thanks for this. Having two tiny kids has definitely limited my workout windows. Now if you could do a video on "how to gain when you can't get enough sleep," I'd be all set 😉
I think the study showing 50% more gains 'past failure' owes them more to lengthened partials (for which the evidence is starting to pile up) than to the fact failure is reached several times, although I don't deny this too may have an effect.
Volumes can probably be a fair bit lower than for hypertrophy. You may see your best gains around 10 or so sets for strength, in the short to medium term
Supersets have allowed me to get about about 120+ hard sets a week in about 5 or 6 hours at the gym. And if you'd count the dropsets I do for the last set in each exercise to train past failure, you could add about 20% to that number. The fatigue is a big factor but very manageable. Also, your cardiovascular system gets a huge boost.
very valuable content. I'd like to hear more about very long super sets for example Im doing super set of 3 exercises of chest, lats and legs. does the long rest between the same excercise set of 6-10 minutes hurts hypertrophy?
I like to see a comparison using unilateral and bilateral movements versus just using bilateral. Front squat only training twice a week versus front squat on day one and bulgerian split squat day 3 for example
Training at home saves time. No travel time, just do some house chores for a bit of general warm-up, and start your workout. And if you're on a budget, you can get even just a single plate adjustable dumbbell and do high rep work (and ideally have a progressive overload method focusing primarily on sets and reps increase). There's dumbbells like that go to 80lb, that should be enough for most people. Some db lunges, single leg RDLs, one leg calf raises, tripod rows, floor pullovers, unilateral chest presses (done on a bed), incline chest presses (sit on the floor and lean back against a bed), bicep curls, tricep extensions, lateral raises, you have your entire body covered.
I started doing Superset Workouts like Chest and Biceps or Back and Triceps. Due to using a bigger and a smaller muscle for this instead of doing Back and Chest or using Agonists like Chest and Triceps it is very fatigue friendly and I can minimise Rest Times. The only thing I do without Supersets is Legs but that workout is overall shorter. I can train nearly every day but not for long so this is very efficient for me
Sorry, I have to comment this one... Tip 11: Train at home. God damnit. My next gym is 20 minutes away. 10 minutes to grap my shit before I leave the house. 15 minutes for parking and warm up. All together 65 minutes if I am fast on this day. More realistically 90 minutes in total. BUT when I finished my training session I am totally done and exhausted. I for sure don't wanna drive my car right after. I need something between 15 and 30 minutes before my concentration is back, my breath back to normal and my muscles ready. But I prefer intense session with full concentration all the time and awareness - no phone, no talking, no looking left or right. I run logs for my training and I tested supersets AND they do absolutely reducing my performance.Instead I am doing antagonistic paired sets with 2 minutes rest between each set. So bench, rest, row, rest and repeat. The two minutes rest is not because of latest study it's because 2 minutes were the hot shit when I started moving weights around. Some years ago I tried longer rest periods (somebody said that's the new way to go back then) with the result that it took me almost 30 minutes to finish my 5 sets of pull ups. Yes, I am so damned old school that I am still using a watch. On normal days I can exactly say in advance after how many minutes my session is finished. I know that's totally outdated. But if I have the time my plan is built around a push-pull approach. It's easier for my focus working through one muscle group after another instead of jumping.
I built a home-gym and was one of the best investments I could ever make. Not only it’s my gym which saves me time but it became some sort of temple, I can disconnect for a bit over an hour everyday and has made wonders for my mental health.
@@CrusaderGabriel Interesting point and I totally agree. I know one or two things about mental health. Even though I am no friend of overestimated muscle connection discussions, I think that the mental component for health or performance is an important factor. Doing a workout as a way for releasing stress or tension is a very welcome additional benefit. The gyms here are at least for me stressful, loud and distracting places.
been working out at home for 10+ years.... never liked waiting to use equipment, never liked lot of people around me either and now I see these Clownfluencers recording "their form".
How about Giantsets like for example a Back workout Weighted Pull Ups 5-7 BW pull Ups 5-7 Bent Over DB Rows 8-10 Straight arm Pull Overs 8-10 x 3 Rounds
SBS team can you explain a bit more why compound movements are considered time efficient to stimulate hypertrophy in all the muscles involved? My understanding is that, in general, you want to be training the target muscle around 3 to 0 RIR and 5+ reps for maximal hypertrophy. When you do a compound or multi-muscle group exercise, it doesn't seem likely that all the involved muscles will be taken to 3 to 0 RIR and only one will likely be the primary limiting factor that is close to failure. So wouldn't you still need to do isolation exercises for the other muscles involved that did not get close enough to failure to stimulate meaningful hypertrophy? Similar idea with something like fat grip training implements, those appear to just make grip the limiting factor while reducing the stimulus to typical target muscle for whatever exercise (ex. a fat grip lat pulldown bar). Are these type of implements recommended for time-efficient hypertrophy training to stimulate forearm/grip muscles and other muscles at the same time?
I'd bet on taking a set through full ROM, and then just taking it beyond failure with lengthened partials. Supposing it's a shortened or mid-range-biased exercise, you're making the most of the shortened position and then immediately taking the lengthened position to failure as well. Sounds like more all-round stimulus
while this may not maximise gains, it allows me to get in the gym when i dont have time ad not stress too much about it. got 30 mins? good you can get a workout in. got 60? awesome! got 20? still can go in and do some leg ext/leg/curl superset and incl bench/helms row superset and get out. warmup by running to the gym from your car
incoming criticism of your past failure research which seems obvious so perhaps youve just not explained it fully. Surely past failure is simply more volume and therefore you cant attribute the benefit to JUST being past failure youd have to volume adjust the control leg so that the total work is equivalent which you cant really do as partial reps are hard to equate to full ROM in terms of mechanical tension. An approximation might be 7 sets on the control leg and 4 working sets on the non control test leg with an additional 4 past failure partial rom set of sets. If you havent accounted for this then your conclusion is spurious, if you have accounted for it id be interested to assess how.
While i agree with that statement cause our cns and muscles need to time to rest and flush out acidity, id take everything from mennos mouth with a grain of salt
Blanket recommendations are trash. Shorter rests means you may need to do more sets, as long as you get the same total volume in and are pushing your sets close to failure you will have similar results. Example you do 3x10 bench press with 4 min rest. Totals 30 reps, each set is close to failure. That will have the same outcome as a set of 10, 8, 7, 5 with 90 seconds rest in between (set drop off is normal with shorter rest periods if your first set is adequately close to failure). Different muscles will also take more time (think squats near failure, Vs calf raises near failure, you don't need 3 mins rest for calf raises, you might need more than that for squats if you are strong). Do what works for you. If you are doing short rests, do an extra set. But it will still save time.
@@FalseGiggle Menno has pretty baseless points outside of the fact that he uses studies conclusions and hand picked results to push a narrative as opposed to finding physiology that explains the outcome.
@SamSimplyTrains Human trial data is more reliable and useful than mechanistic data. The former tells you what is in fact the case. The latter tells you what experts think is probably the case, pending confirmation from human trial data. The former is always useful, the latter is only useful when used to deepen our understanding of human trial data. Menno is right to privilege human trial data over mechanistic theory.
Its amazing how most of these tips if not all, backed by studies, can all be figured out by someone really payung attention and rigurously changes while changing variables during training development. Obviously to have them pointed out is great since what i described before is almost inexistente in real life😂. Just that once I hear them, I think, well that's obvious. Thanks, great info.
What really upsets me is that people short on time instead of doing drop sets, they just rest like 30 seconds between sets, so everyone else can't work in with them if they want to. And even when not being limited on time, my program is designed around supersets themselves.
@@Han-nk3io I wouldn't say i'm unconditioned, but hey being 2 years into the fitness gig is not a very long time. I guess it has more to do with psychological fatigue, stress, you know?
Streching is pretty important and should be considered as mandatoryif you're 35+, especially for back training. But yeah, minimalistic or no warm-up, non specialized exercices, etc. I tryed it, and you can definitly keep gaining with a short training. Training one arm or one leg at a time would drive my crazy ! I'm in a hurry kind of guy :D
51yo here. Been lifting 1.5yrs now. This is 100% anecdotal, but I do zero stretching for leg days -- even for heavy squats or DLs. However, I do warmup on the elliptical for 3 minutes to get the blood flowing in the legs. I'm better at listening to my body this time around compared to when I was younger. I've discovered I need 72hrs between heavy leg days. This works well for me.
To take seriously the claim that 1-2 min rest between sets is better for hypertrophy than 3+ min is asinine and would be a prime example of how science < bioscience. Hopefully that was a typo or I misheard
Nothing is gonna be better than straight sets to failure. Its not about how many sets per week, its about being in a hypertrophy surplus over atrophy. pls god don't waste your time with set intensifiers they aren't doing anything a straight set to failure cant do. Tell me Milo, what is 'recovering" in those 2 minutes, you're not allowed to say its nuanced cause we know.
Not really. Depend on movement. Drop set, Rest Pauses on bicep curl is nothing . But Squat drop set or RP sets aảent pratical since you gonna be out of breath.
@@Han-nk3io if you’re out of breath work on your VO2 max rate or Lower your rep range, it’s not like there’s any evidence 8-12 reps are more beneficial than 4-8
I don't get your comment, if the point of the video and the target audience of it are related by the topic of, maximizing hypertrophy in a narrower time frame, why are you criticising tips based on literature that suggests these techniques can do exactly that. I've been using similar tips as per Jeff Nippard's video on the same topic and seeing good gains considering my tight schedule and lack of desire to commit more time and resources into it.
@@NeganSmith-bb1fr I'm saying it's misrepresented data and pretty baseless, the most important thing that it does get right is pushing close to failure.
Having a plan b, and c exercise definitely helps. Keeping the rest periods shorts has also been major leverage. Sometimes i can get 3 or 4 muscle groups in 30 minutes and not feel like i left any gains on the table. For a man working 70+ hours a week this video was gold
Exactly this. I've started programming alternative exercises for each primary exercise just in case.
I love that you include efficiency as a criterion in your videos ranking exercises. Great video.
Could you do a video on training around injuries for various exercises? Or the most “joint-friendly” variations of some exercises?
Ngl this varies a LOT between individuals. If you are injured just try as many exercice as you can with light weight until you find one that doesn’t hurt and then gradually increase the weight to see if it still doesn’t hurt
Great video!!
great tips!
Glad you think so!
-Milo
I have less time. Can you make a reel on this instead of a video?
If you don't have 10 mins, play it faster or learn patience and time management
It is a joke my dude@@InvisibleHotdog
I have even le….
I-
I appreciate you😅🎉😅
Related to machines being taken, you can also be a little flexible in exercise selection. Bench taken? Do dumbbells. Etc
Love it, very much where I've landed in terms of my workout strategy given limited time. I'd love to see more focus minimalist research, particularly to flush out the "bang for your buck" efficiency curve in hypertrophy vs sets for various muscle groups.
Do one about minicuts and another about training after 50
Thanks for this. Having two tiny kids has definitely limited my workout windows. Now if you could do a video on "how to gain when you can't get enough sleep," I'd be all set 😉
Love this stuff for efficiency
I think the study showing 50% more gains 'past failure' owes them more to lengthened partials (for which the evidence is starting to pile up) than to the fact failure is reached several times, although I don't deny this too may have an effect.
Great video. Any changes you'd make to the tips if your more interested in strength than muscle growth?
Volumes can probably be a fair bit lower than for hypertrophy. You may see your best gains around 10 or so sets for strength, in the short to medium term
@@strongerbyscience Good to hear. Thanks very much.
Supersets have allowed me to get about about 120+ hard sets a week in about 5 or 6 hours at the gym. And if you'd count the dropsets I do for the last set in each exercise to train past failure, you could add about 20% to that number. The fatigue is a big factor but very manageable. Also, your cardiovascular system gets a huge boost.
very valuable content. I'd like to hear more about very long super sets for example Im doing super set of 3 exercises of chest, lats and legs. does the long rest between the same excercise set of 6-10 minutes hurts hypertrophy?
greater muscle recruitment, higher loads for the ego, greater functionality, more engaging. Compound movements worked for me.
I like to see a comparison using unilateral and bilateral movements versus just using bilateral. Front squat only training twice a week versus front squat on day one and bulgerian split squat day 3 for example
Training at home saves time. No travel time, just do some house chores for a bit of general warm-up, and start your workout. And if you're on a budget, you can get even just a single plate adjustable dumbbell and do high rep work (and ideally have a progressive overload method focusing primarily on sets and reps increase). There's dumbbells like that go to 80lb, that should be enough for most people. Some db lunges, single leg RDLs, one leg calf raises, tripod rows, floor pullovers, unilateral chest presses (done on a bed), incline chest presses (sit on the floor and lean back against a bed), bicep curls, tricep extensions, lateral raises, you have your entire body covered.
I started doing Superset Workouts like Chest and Biceps or Back and Triceps. Due to using a bigger and a smaller muscle for this instead of doing Back and Chest or using Agonists like Chest and Triceps it is very fatigue friendly and I can minimise Rest Times.
The only thing I do without Supersets is Legs but that workout is overall shorter.
I can train nearly every day but not for long so this is very efficient for me
a video with enormous public health value
Sorry, I have to comment this one...
Tip 11: Train at home. God damnit.
My next gym is 20 minutes away. 10 minutes to grap my shit before I leave the house. 15 minutes for parking and warm up. All together 65 minutes if I am fast on this day. More realistically 90 minutes in total.
BUT when I finished my training session I am totally done and exhausted. I for sure don't wanna drive my car right after. I need something between 15 and 30 minutes before my concentration is back, my breath back to normal and my muscles ready. But I prefer intense session with full concentration all the time and awareness - no phone, no talking, no looking left or right.
I run logs for my training and I tested supersets AND they do absolutely reducing my performance.Instead I am doing antagonistic paired sets with 2 minutes rest between each set. So bench, rest, row, rest and repeat. The two minutes rest is not because of latest study it's because 2 minutes were the hot shit when I started moving weights around. Some years ago I tried longer rest periods (somebody said that's the new way to go back then) with the result that it took me almost 30 minutes to finish my 5 sets of pull ups. Yes, I am so damned old school that I am still using a watch. On normal days I can exactly say in advance after how many minutes my session is finished. I know that's totally outdated.
But if I have the time my plan is built around a push-pull approach. It's easier for my focus working through one muscle group after another instead of jumping.
I built a home-gym and was one of the best investments I could ever make. Not only it’s my gym which saves me time but it became some sort of temple, I can disconnect for a bit over an hour everyday and has made wonders for my mental health.
@@CrusaderGabriel Interesting point and I totally agree. I know one or two things about mental health. Even though I am no friend of overestimated muscle connection discussions, I think that the mental component for health or performance is an important factor. Doing a workout as a way for releasing stress or tension is a very welcome additional benefit.
The gyms here are at least for me stressful, loud and distracting places.
20 + 10 + 15 = 65 ??
been working out at home for 10+ years.... never liked waiting to use equipment, never liked lot of people around me either and now I see these Clownfluencers recording "their form".
U hv great info👍😃💪🇺🇸
How about Giantsets like for example a Back workout
Weighted Pull Ups 5-7
BW pull Ups 5-7
Bent Over DB Rows 8-10
Straight arm Pull Overs 8-10
x 3 Rounds
Please consider adding chapters / timestamps to the videos
It sucks but I have to train during my lunch break at work so I also need time to take a shower at the end 😅
SBS team can you explain a bit more why compound movements are considered time efficient to stimulate hypertrophy in all the muscles involved?
My understanding is that, in general, you want to be training the target muscle around 3 to 0 RIR and 5+ reps for maximal hypertrophy. When you do a compound or multi-muscle group exercise, it doesn't seem likely that all the involved muscles will be taken to 3 to 0 RIR and only one will likely be the primary limiting factor that is close to failure.
So wouldn't you still need to do isolation exercises for the other muscles involved that did not get close enough to failure to stimulate meaningful hypertrophy?
Similar idea with something like fat grip training implements, those appear to just make grip the limiting factor while reducing the stimulus to typical target muscle for whatever exercise (ex. a fat grip lat pulldown bar). Are these type of implements recommended for time-efficient hypertrophy training to stimulate forearm/grip muscles and other muscles at the same time?
Getting great results with the minimum time/effort is the new sexy.
So..almost always do curls at the end?
NO GOD NO PLS YOU WILL NEVER GROW THEM
you will but like so much faster if you did them first, stimulus to fatigue ration my friend
@@SamSimplyTrains I agree. But if it's legs day it won't hurt. The best way to grow a muscle is to train it first (I believe)
@@UnseenHero You have to be accounting for cns fatuigue when talking about exercise order.
@@UnseenHero It does. Train arms first in leg days if they are priority.
im surprised this is new. Been doing this stuff for more then 30yrs.
It's not that it's new, it's that we have accrued more evidence to make stronger claims that it works and how it works.
I Wonder whats better lenghtend partials only for an exercise or going to failure and do partials Afterwards in the Same Set on the exercise
I'd bet on taking a set through full ROM, and then just taking it beyond failure with lengthened partials. Supposing it's a shortened or mid-range-biased exercise, you're making the most of the shortened position and then immediately taking the lengthened position to failure as well. Sounds like more all-round stimulus
Another tip is to time your workouts so that you know how long exercises and whole workout take. Otherwise compound is key!
Where is the research on -ve only training?
while this may not maximise gains, it allows me to get in the gym when i dont have time ad not stress too much about it. got 30 mins? good you can get a workout in. got 60? awesome! got 20? still can go in and do some leg ext/leg/curl superset and incl bench/helms row superset and get out. warmup by running to the gym from your car
Great
incoming criticism of your past failure research which seems obvious so perhaps youve just not explained it fully. Surely past failure is simply more volume and therefore you cant attribute the benefit to JUST being past failure youd have to volume adjust the control leg so that the total work is equivalent which you cant really do as partial reps are hard to equate to full ROM in terms of mechanical tension. An approximation might be 7 sets on the control leg and 4 working sets on the non control test leg with an additional 4 past failure partial rom set of sets. If you havent accounted for this then your conclusion is spurious, if you have accounted for it id be interested to assess how.
The real kicker is that more volume and super sets/past failure/dropsets/myoreps are all unnecessary
Past failure in his case is including half reps at the end of a set.
Overreaching vid please
Menno Henselmans suggests resting 3 mins for hypertrophy
While i agree with that statement cause our cns and muscles need to time to rest and flush out acidity, id take everything from mennos mouth with a grain of salt
Blanket recommendations are trash.
Shorter rests means you may need to do more sets, as long as you get the same total volume in and are pushing your sets close to failure you will have similar results.
Example you do 3x10 bench press with 4 min rest. Totals 30 reps, each set is close to failure. That will have the same outcome as a set of 10, 8, 7, 5 with 90 seconds rest in between (set drop off is normal with shorter rest periods if your first set is adequately close to failure).
Different muscles will also take more time (think squats near failure, Vs calf raises near failure, you don't need 3 mins rest for calf raises, you might need more than that for squats if you are strong).
Do what works for you. If you are doing short rests, do an extra set. But it will still save time.
@@SamSimplyTrainsWhy?
@@FalseGiggle Menno has pretty baseless points outside of the fact that he uses studies conclusions and hand picked results to push a narrative as opposed to finding physiology that explains the outcome.
@SamSimplyTrains Human trial data is more reliable and useful than mechanistic data. The former tells you what is in fact the case. The latter tells you what experts think is probably the case, pending confirmation from human trial data. The former is always useful, the latter is only useful when used to deepen our understanding of human trial data. Menno is right to privilege human trial data over mechanistic theory.
For the algorithm
Its amazing how most of these tips if not all, backed by studies, can all be figured out by someone really payung attention and rigurously changes while changing variables during training development. Obviously to have them pointed out is great since what i described before is almost inexistente in real life😂. Just that once I hear them, I think, well that's obvious. Thanks, great info.
Ha ha that ending
ScIenCe!!!!!
Nice better idea make a vid that u realy do thoos things not only speak about it 😉
One time saving tip - don’t bother doing calf raises.
I have the time. Its amazing. I feel bad for all you timecels
What really upsets me is that people short on time instead of doing drop sets, they just rest like 30 seconds between sets, so everyone else can't work in with them if they want to. And even when not being limited on time, my program is designed around supersets themselves.
You are talking a bout rest pauses. Rest under 30s
@@Han-nk3io Yeah, my body just asks for a loot of rest time for some reason.
@@loganwolv3393 You probably unconditioned, Lack of cardio does that.
@@Han-nk3io I wouldn't say i'm unconditioned, but hey being 2 years into the fitness gig is not a very long time. I guess it has more to do with psychological fatigue, stress, you know?
Firsttttttttt
Beta
So Mentzer was right!
I don’t get it. Most science based lifters I see nowadays are tiny. Too caught up in analysis and not intensity.
They don't train to failure. Neglect full range of motion. Train too much very often.
Streching is pretty important and should be considered as mandatoryif you're 35+, especially for back training.
But yeah, minimalistic or no warm-up, non specialized exercices, etc. I tryed it, and you can definitly keep gaining with a short training.
Training one arm or one leg at a time would drive my crazy ! I'm in a hurry kind of guy :D
51yo here. Been lifting 1.5yrs now. This is 100% anecdotal, but I do zero stretching for leg days -- even for heavy squats or DLs. However, I do warmup on the elliptical for 3 minutes to get the blood flowing in the legs. I'm better at listening to my body this time around compared to when I was younger. I've discovered I need 72hrs between heavy leg days. This works well for me.
Dude is skinny lol
To take seriously the claim that 1-2 min rest between sets is better for hypertrophy than 3+ min is asinine and would be a prime example of how science < bioscience. Hopefully that was a typo or I misheard
Nothing is gonna be better than straight sets to failure. Its not about how many sets per week, its about being in a hypertrophy surplus over atrophy. pls god don't waste your time with set intensifiers they aren't doing anything a straight set to failure cant do. Tell me Milo, what is 'recovering" in those 2 minutes, you're not allowed to say its nuanced cause we know.
Not really. Depend on movement. Drop set, Rest Pauses on bicep curl is nothing . But Squat drop set or RP sets aảent pratical since you gonna be out of breath.
@@Han-nk3io if you’re out of breath work on your VO2 max rate or Lower your rep range, it’s not like there’s any evidence 8-12 reps are more beneficial than 4-8
I don't get your comment, if the point of the video and the target audience of it are related by the topic of, maximizing hypertrophy in a narrower time frame, why are you criticising tips based on literature that suggests these techniques can do exactly that. I've been using similar tips as per Jeff Nippard's video on the same topic and seeing good gains considering my tight schedule and lack of desire to commit more time and resources into it.
@@NeganSmith-bb1fr I'm saying it's misrepresented data and pretty baseless, the most important thing that it does get right is pushing close to failure.
ok skinnyhead