Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:34: Part I: The Preview to Future Gains 3:18 Part II: An Unfortunate Misunderstanding 5:44 Part III: Reduced Rest is Anabolic? 7:47 Part IV: This Needs to Be Torn Apart 9:32 Part V: Don't Be Confused About This
About the rest times. In a previous video you cited a study which found that progressively shortening rest periods could be used as a form of progression This seems to indicate that shorter rest times might be as good or even better than resting for longer durations, provided the trainee has acquired the necessary conditioning for it You didn’t mention it in this video, but a professional bodybuilder who has had many years of training with shorter rest times would likely fall into that category, so it might not be detrimental to them
Science is good, if anyone misunderstood anything I said, let that be clear. But ''science'' is controlled by the same group whove had the world locked up because of some bug. wink wink
@HouseofHypertrophy Loving your content since months. Really appreciate your effort! Could you maybe produce a summary video of all science based knowledge you‘ve provided so far? That would be great. Maybe as a yearly series, so that we can see and compare the progress in scientific literature.
Things I appreciate about this video (and channel): 1. Evidence based, no BS. 2. Regular uploads, steadily becoming a wealth of information. 3. Music credits in the description (HOME is just amazing). 4. A sponsor that seems to be well-vetted. I actually appreciate it because I couldn't find a decent workout app between all the junk ones. Will be trying it out.
It really does and I do this naturally. How don’t people do this naturally?? I pick the weights up and push overhead until I can’t nomore then I drop the weights and row until I can’t nomore for every single set because what else is there to do?? Stop when you aren’t finished because you did 8-10 of em? I don’t understand that. If you aren’t going until failure in a full range of motion what the rep are you doing????? I’m not coming at you sideways either. I just get excited. When I do pull ups…. I blast to the top, come down slowly, dead hang, and blast back up to the top. If his pull up isn’t like this, he’s pissing me off because what’s he doing?
I typically have rested about 3 minutes between sets because when learning neurology at the Chiropractic University we learned that it takes about 3 minutes for the nerves to recover after doing a set to failure. Thus the idea was to give your muscles the greatest neural input for the next set.
I like the last part, it shows that if your favorite barbell is busy, you can use a "similar" machine or DB exercise for the day as long as it shares similar movements and muscles used.
@@HouseofHypertrophy Of particular interest to me is how grip strength seems to have great longevity and to continue developing after the main muscle groups have peaked and are even declining. Look at Odd Haugen, for example. I would like to know how this is possible. You often hear this explanation: "Grip-strength is highly dependent on tendon-strength, which develops more slowly than muscular strength..." Is there any basis for this? I've no idea.
Even though muscle confusion itself dosen't result in any extra growth, switching exercies after doing them for a while while it's unknown if that enhances gains, it's surely one way to make training more enjoyable than last time, so it makes getting close to failure easier.
My hypothesis is that spreading sets and workouts as far apart would be the most optimal with maximum recovery and minimum damage for each muscle but alas people can't work a single lift every 20 minutes throughout the week.
fuck ketamine just do crack. No sleep just gains casually pull out road sign just to assert dominance to mortals or lift a fucking car just because.Crackhead strenght unmatched 💯
I've been experimenting using longer rest times, around 2 minutes between sets for isolation exercises, and limiting my sets to 2-3. By taking these to failure, I find my training more sustainable, and I'm able to make better progress.
Great summary! Next to the most important factor of training near failure, is the frequency. At least for me. Rather less exercises, but more hitting the same muscle several times per week.
It seems overal sets near failure is more important then the frequency. So 6 sets once a week will probably give the same results as 3 sets twice a week, so do what you like most!
@@darkdahaka7965 That‘s what I also thought or the literature says, but my experience is way different. After one week off I start almost with the same weights. So there‘s no progress. Whereas there is progress, if I hit the same muscle twice per week. Maybe a good example of individual differences.
Great reminder, old habits die hard and sometimes can't teach an old dog new tricks, everyone needs to be reminded of these from newbs to old skoolers, these are if anything freeing principles!
after doing a lifetime of 30 second rests between sets (something that was told to everyone since the late 80s), I just started using minute long rests between sets. While I agree that sometimes 30 seconds is too short, I feel extremely bored waiting for that minute to hit lol... the golden rules is always: listen to your body. If you are ready to lift, your body will know, regardless on if you wait 30 seconds or 3 minutes. with that said, the information on this channel is always useful. I just hope people keep re-doing these studies so they stay "confirmed", which is unfortunately something people don't understand is necessary for studies to stay relevant.
I love your channel. Just an abundance of information. I will say, I'm a little surprised that some of your points do clash a bit with another popular TH-cam channel, that being Renaissance Periodization. Dr. Mike is always on about lowering the weight really slowly, but never points to studies that back up his claim that this is necessary. But you do, which is really nice. Thank you!
Dr. Mike stresses slowly lowering in order to keep better form and more time under a higher load (he's probably have something to say about a "load" 😂 as well knowing Dr. Mike). He's mentioned that it's not a requirement for maximization, but just tends to help ensure it.
I'm interested in the TUT thing mentioned in the video, because I'm sure that Dr Mike pretty-much contradicted his normal stance recently. It makes me wonder if rushing exercises such the Dumbbell chest press or Barbell bicep curl at the start of each set (to allow a heavier weight to be used) might be better than pressing/ lifting with more control, as long as you're getting a full ROM? I mean, a lot of what Arnie did seemed to involve whacking the weight up and not pausing anywhere. Of course, we *don't* do that because other gym-goers will judge us as a being clueless or just cheating all of our reps, but I'd like to see more studies on this.
@@soots-stayingoutofthespotl5495 Couple of things to keep in mind is that 1. Arnold, like his competition, was on steroids. If everyone trains similarly, then the biggest difference maker is Arnold's genetics. 2. Control of the weight does not necessarily imply slow. The biggest reason for maintaining control is to prevent injuries. 3. Arnold's old school training program, detailed in his Encyclopedia of Modern Bodybuilding, involves pyramid training (starting with a light weight, working up to heavier weights each set, and taking every set to failure. Arnold never injured himself in the gym, and this training scheme is most likely why. Brad Schoenfeld even demonstrated that pyramid training is just as effective as any other type of training out there.
Everybody say i do all wrong, i do fullbody workout 2 to 3 times a week, dont take protein powder just creatine in 8 years i went from 65 kilos to 93 kgs... 8% bodyfat
Sounds good to me. This is what I used to do for some number of years before I switched to a half body split (wanted more time per workout to focus on specific parts, which a full body routine doesn't allow for). I saw good hypertrophy and strength gains with the full body routine. The bottom line is if it works for you (scheduling wise) and you're seeing results then stick with it. If it doesn't work with your schedule, you may end up stopping completely which means no gains. Don't worry about other people saying it's "wrong".
I do full body everyday unless I am tired or sore so maybe 5 times a week, no protein powder just clean food we get plenty protein from a good diet no extra needed
I've heard that slow eccentrics stimulate collagen synthesis which strengthens the connective tissue. I don't want to end up like those guys in the scary vids where their pecs & biceps rip off the bone, so I'm doing mine real slow.
"i see no reason not to use that for extra Stimulation" Yeah but it does not cause extra Stimulation, as the video stated. Controlling the eccentric is important but it simply doesnt matter if you lower the weight controlled over 2 seconds or 5-8 seconds.
Remember the saying, everything in excess is not good. ;) This is one of the best channels on youtube for this type of content. Many thanks for sharing all of it. Blessings!
About FST-7, the rumor is that it is done in combination with shots of testosterone suspension in the target muscle. The idea is that it should cause localized growth. I have no idea if it is valid (both the rumor or the results). But, if there is a missing variable when it comes to trying to replicate- I'd guess it is of this nature vs. the easier to digest aspects told to the general public.
@@mcfarvo Yes, IM or subcutaneous. The thing with test suspension is that it is water based and has no ester attached (compared to say test enanthate). So, it disperses very quickly and gives all of it's "oomph" in a very short time- two hours or so. The aggression and androgenicity (is that a word? lol) is very high. The theory is that it'll disperse so quickly that it floods that area with androgens. So, take a shot in each bicep, then do fst-7. Insane pump, aggression and supposedly a "super feeding" of the androgen receptors in that specific area. It's to bring up lagging body parts. Likely most of what's seen is due to simple inflammation. I've recently formulated a site enhancement injection that simply contains distilled water, an anti-bacterial (benzyl alcohol) and a smattering of choice electrolytes. I've seen it do the same thing (sans aggression), no steroid needed. So, my theory is that it's just the crazy pump from the shot and the pump training and a bit of extra stretching in that area perhaps leading to a bit more shape/roundness. But, I guess every bit helps.
I’ve been bringing a resistance band for squats I bought at Walmart to periodically hit every muscle every day. It fkn works. 5 slow reps with a 20 second hold at the peak of the contraction. Also I bench one a week and squat once a week
The most common misconception that I believed in was the role that muscle tears play on hypertrophy until I saw your in-depth analysis video on this subject.
Only thing you have to keep in mind, instead of mindlessly following the sarms bois, is to just train. Control ( for not hurting yourself ) and progressivly upping weights. Your brain tells your body to build when it meets the demand. Just eat, train and ye.
A study is only relevant until it is "refuted" by another study which happens back and forth all the time. Nothing beats practical experience. I personally don`t care about studies much. If I grow better on 10 reps with short break between the sets that is what I will do. Try everything, see what works best for you and stick with it.
My take as an amateur, I would use: - Super higher reps (30-40) with light weight (pushups, bw squats) to strengthen and prepare connective tissue and to fireup stabilizers. I 'd do just one set. - Drop sets to get more training with higher intensity. For example, instead of doing just 15 reps with 5kg of lateral raises, would prefer 10-12 with 5kg, complete to 20 with 2,5kg and complete to 25 reps with 1,25 kg, or do 8 with 10kg, complete to 15 with 5kg, and complete to 20 with 2,5kg, just 2 sets of this. - TUT to just train trying to maximize muscle stamina. - Slow tempo (3 seconds eccentrics) to train muscle control and stabilizers, and get more TUT. - A mix of amount of repetitions and intensity to train at RIR 3 or less. - Soreness the next days after a workout as a measure of how much I can recover, I would always try to not get destroyed or unable to train as fresh as a lettuce. - "surprise the muscle" to instead surprise the nervous system and coordination, like some day doing sissy squats, add pistol squats and other movements I would not do normally. 11:14 best advice ever, there is no need to overcomplicate things
I love how he doesnt take studies at face value and doesnt try to make anything he disproves seem outright terrible he just compares it to evidence and derives sensible, unbiased conclusions.
Great summary - thank you. Any chance of a video about the reaction of soft tissue structures, such as tendons, to weight training workouts? BTW - longer rests between sets is necessary the older you are as ATP replenishment takes longer as you age.
To put it another way, time under tension only works when the motor units are already already at maximal recruitment. IE an easy 6 second rep would be pointless, but an all out max effort 6 second grinder will grow muscle incredibly well
Maybe the reason it helps build muscle is bc it makes you feel good and when something feels good you tend to do it frequently. It makes you consistent.
Its work, force through a distance. Weight times reps. Integral f(z)dz from 0 to h where h is the height and z is the vertical axis and f is the force or weight. Use the integral to account for differential weight for rubber bands on the bench press or chains on the squat.
Don't underestimate soreness. If you don't progress and don't get sore, I almost guarantee you, if you make the muscle sore, one way or another (sets, myo reps, drops set, etc), you will see improved performance literally the next session (after no longer sore). Happened to me on multiple muscle groups.
But that would properly mean that you have tried to progressively overload your muscle and the soreness is and indicator of that but not the cause of the hypotrophy
Its not the soreness that made you perform better, its the higher intensity and/or training volume. Youre not Training hard enough and/or enough volume, thats it.
The point about mechanical tension should be taken to heart by anyone who's beginning their weight lifting journey. Simply by following this principle, I've gain more in the last 6 months than I ever gained before just going through the motions.
@@num2007 One example: don't use momentum. Another: don't regularly lock knees or elbows. Keep the muscle under tension as far as possible. Arnold said you have to put your mind in the muscle. That was a metaphorical way of saying you have to keep the muscle under continuous tension. There are a lot of videos on YT on how to do weightlifting with proper form, etc., so if you're a beginner, have a look at those.
I'll give you guys my 2 cents. Always had great progress doing 1-minute rests between sets. I decided to give it a try to 3 minute rests which lead to huge power boost. Problem is that while I can lift more I am not growing, so I went back to my previous routine lifting normal weights with 1 minute rests and my growth came back. Find what works for you but monitor your gains. For my body 1 minute rests lead to big gains while not lifting heavy, which is what I prefer
In the world of competitive bodybuilding, there is a place backstage called the PUMP room! So, although chasing a pump doesn't build muscles over time, it does have its place. Otherwise, if someone follows the advice and participates in a show, avoiding entering the pump room for your competitive bodybuilding, debut natural or enhanced, could affect your placement.
@@leighwallis5782 feeding oxygen to the muscle and mechanicaly expanding it so it can adapt to have more chemical energy the next time. This video is bulshit stew...
do sets with weights that u can do more than 8 reps but no more than 20. Do 4-5 exercises per muscle group. Do 3-5 sets per exercise. Do the last set of every exercise to failure@@leighwallis5782
@@leighwallis5782Its in the video.Time under high tension is the answer to your question but it comes with a couole of caveats; Time under tension,when calculated as the duration of the working set,is not corellated with hypertrophy. However time under high tension refers to the duration of time for which the high threshold motor units are recruited.This has been correlated with hypertrophy. The explanation is that high threshold motor units are not accustomed to be recruited for long periods and hence grow to the novel stimulus. Do check out Chris Beardsley's results
The "muscle confusion" protocol (mid '70s) concerned a long-term (12 weeks) issue, called "plateauing," not short-term gain issues, as premised in this vid. Originally, Authur Jones' HIT system was designed for defeating the universal 12-week plateau, according to Ellington Darden; i.e., Jones never thought HIT was a replacement for conventional protocols, as Mike Mentzer advocates. HIT was strickly a "shock value" therapy, and works well for that, as does most any change, since the body responds best to change.
Main reason i choose to train high rep is endurance and the fact that many gym gorillas with thicker arms seem to be weaker. I dont want to be a showoff i want to actually be strong af. And theres plenty of slimmer people that put gym gorillas to a shame and i chose to follow their programs/habbits. andn they seem to include consistancy and higher rep with conditional training to maintain high reps. This video proves why i train the way i train. If a gym gorilla train with a 35 kg ez bar target 5-9 reps to get to failure and then move up in weight he may simply not even have the capability condition wise to do 20+ reps with the 35kg bar where i do. he may look stronger but simply not havge the condition to back it up. When i hit 20-30 reps with a weight only then i move up in weight and train till i fail at high reps again. my initial failure may be at 7-9 but weeks or months later i will do 20-30 reps again. this means if in real life i havew to be strong and move 20 bags of soil for example im not all tires after 9 bags. Im still fresh af after all 20 because i trained for functional muscle over just bulky looking muscle with no condition of "infrastrructure" to supply it with enough nutrigents and exigen to use it long term. So far this is working out great for me and i have good gains in muscle still but i could have bin bigger but i know im stronger then plenty bigger guys ;) athelete fit over gorilla fit all day every day.
My brother confuses his muscles by sitting on his pc and playing all day long and then suddenly stands up and taking a shit! The body then is extremely confused because he now needs to activate muscles that he didn’t even know he had! Results are extremely high hypertrophy, especially his gut is growing extremely fast!
Muscle confusion can alter repeated bout effect. No need to change parameters all the time as in the study. You can do the same exercises every workout for 2 months, then rotate exercises and you will notice small amount of DOMS/EIMD. The DOMS/EIMD in this sense isn't being used to gauge workout effectiveness, as that is debunked. What the presence of DOMS/EIMD does most likely signify, is that a change in program and exercises, has put a new stimulus that the body now needs to adapt to.
There are lots of different ways to produce hypertrophy, pick one you enjoy then be consistent. Keep turning up day after day, week after week, month after month, year after year. Dont worry about 'optimal' training, its actually possible to train pretty badly and still get results if you do it consistently for long enough
Mike Mentzer did not recommend Time under Tension. He recommended going slow to ensure that all movement was produced by the muscle, with no momentum coming in, while preventing the injuries that could result from poor form. If you do a set properly, you only need one. It is all about intensity. You have to push the intensity of each rep, and each set. This is why 6-10 reps per set, with one set per exercise, and 2-4 exercises per body part works best. You cannot sprint for a mile, you cannot push maximum intensity for very long. Watch Dorian's Blood and Guts videos and see.
This is good to know/useful information(!). I was extending my workouts by 30 minutes, in order to 'maximize' my gains. But apparently rest between sets may be more important. Hmmmm... 🤔
We've discovered what it takes to gain a lot of muscle. Thus really should be enough for most of us. All we seem to talk about now is if or how we can squeeze out slightly more growth by getting cute with everything. I'm not sure it's worth it unless you're competing for money.
Really cool! I'm seen natural body building athletes, they seam to prioritize a low volume strategy, 6 or 8 sets per muscle group, increasing volume and watching if they can recover and increase reps or weight if don't they decrease the volume, they train with 3 or less reps in the tank, justa failing on the last set from each exercise, because of the fatigue from central nervous system, they train less days in a week, on average 4 days with 100~ sets max. This seems to be opposite from the most mainstream gym influencers, high volume, all to failure, I guess both can produce hypertrophy but I tend to think the natural athletes would give everything to perform better, but they are doing "less work", so maybe its better, do you have any opinion on this topic?
@@zerrodefex Exactly! The Natural Gang says we learn how to train from people who uses steroids, so what work for them may not be the best for us non juicers
I'd argue the reason that muscle growth slows down with experience is because the damage being caused is usually reduced since when the muscle gets stronger it takes either a lot longer to fatigue it or using much higher loads. An advanced lifter might usually be sore for only 48 hours after average workout, but if they pushed themselves hard enough to be sore for 3-4 days afterward like a beginner, would they see similar progress to a beginner as well? In a way, it almost seems that reduced soreness as a lifter progresses is associated with decreased gains 😏
Advanced lifters experience longer recovery times and slow gains because there so strong it takes alot more recovery time. Causing extra damage doesn't necessarily cause extra gains, only extra recovery time and wear and tare
So overall it's simple af. Just train something to failure with 6+ reps and all body muscles. There is no more info needed, in best case you get 10% more gain which is nothing in comparison to the effort. I trained in the past 6 days / 2 hours and i had good gains, 2 years ago 4 days / 1 hour and now just daily basic exercises like squats / pumps and i also have great gains. It's more important to take sustainable training than hard training, because you can train much longer with first type, second type = usually you want to end after month - two. First can be your lifestyle. And even if it's 10% slower then i can guarantee you that you gain much more muscles in 10 years than in month of hard working.
If tempos are not important but training to failure is...Then why 4 reps to failure (~16 seconds of tension) give strengh results vs 10 reps to failure (~40 seconds) giving hypertrophy results?? MYO reps vs Normal reps with 90%1RM should also be compared
Answer to your question is simple: you are wrong. 4 reps to failure give hypertrophy and strength, 10 reps aswell give hypertrophy and strength. Maybe a bit less because 4 is too low, but 6 reps to failure will give exactly the same as 12. And 6 slow reps to failure will also give the same as 6 relatively fast reps to failure.
I'm 55 and I got the most gains from the bro split. Muscle building is not rocket science. Muscles grow once you give them an "ass whooping". Whether that's with one set to failure or multiple sets, partial or full range as long as they get a good HARD ass whooping they'll grow. Factor in the recovery which is just as important. I train the bro split as it gives the perfect balance between exercise and recovery.
I mean, most people should be able to achieve a pump within their first couple working sets. Maintaining that pump for too long or chasing it, can certainly lead to overtraining.
I thought dropsets actually work as well as straight sets in means of 1 set with 3 drops could replace 3 straight sets... And tempo work works similar as the weight used is usually lower, so if we compare that, it's pretty cool as you can build as much with less weight.
Are you prepping for any of the following; The Olympia, Arnold, New York, The Olympics, any pro sports season, the next garbage Marvel movie, any amateur fitness competition or race or to simply save your life? No? Then chill out and just have some fun working out!
I love your channel and the research you do. However, some of these studies are so short (8 weeks or less) that I wonder how effective they are. Eg: @9:40 As someone who's worked out for years, I don't know anyone who would consider a major change in workout style after 8 weeks to be "replacing a stale training program". There's only so many ways to leg press, and finding 6 effective methods in a one year program would be challenging.
I don't understand how the term "*Mechanically Tension*" adquiere this meaning. I really think it is not the correct term to describe the phenomenon. The term has been thrown around since 2010 with very different meanings, first referring to the total load the muscles was working against, then somehow it turned from a *mechanical* concept to a *biological* process describing how "muscle fibers" experienced the load. The fact that the "tension" in *time-under-tension* and the "tension" in *mechanical-tension* are not even the same variable is a clear that the concept was tampered with time to "prove a point". There are a bunch of better words one can use to describe the process without causing complete confusion. Recruitment-Threshold Fiber-Recruitment-Volume Work-Capacity Individual-Fiber-Tension Intra-Cellular-Tension Fiber-Stress .... you get the point, something that actually makes sense.
We always know for arnold's being brutal with tom platz and mike mentzer in order to win and be the best so how can you think this man says his secrets ?
What did you mean by Dropsets are similar to normal sets. Does that mean that 1 set + 1 dropset is like 2 normal sets or would 1 set + 1 Dropset not differ much from just 1 set?
Video suggestion: How fast can you switch between bulking and cutting? Usually multiple months of bulking is followed by multiple month of cutting. To me this feels boring so i was wondering... can i just switch weekly? or even every 2 days? Does this result in thebsame muscle growth or does the body need time to adjust? Would be very interesting to know
progressive overload, fully stretch the muscle under heavy load, with slow eccentrics, controlled, then a pause at the bottom of the movement then contract, REALLY emphasize the eccentric. that is where the goodies are fouind and made. Leave the dumb ego lifting at the door or the hosptial because of an injury bound to happen. My upper chest has a shelf on it now ever since focusing on really really DEEP slow eccentric presses with a pause really milking that stretch. in terms of muscle hypertrophy, nothing beats controlling that weight during the eccentric and stretching.l you legit can feel your pecks pulling apart and tightening its amazing. Legit im seeing progres week to week and i am no where near a beginner. 189lbs at 5'7 around 14.8% bodyfat and im the biggest weight wise whilst also being the leanest. ussed to be 220lbs at 28% bodyfat and used to be 144lbs at 9% bodyfat. I can't wait to drop 20lbs of fat and see all this new muscle i've put on
If 3 minutes between sets , then it's optimal do rotate 2 or 3 different muscle exercises,. I sometimes do this anyway , I don't want to spend 2 times longer in the gym. Plus my aim is strength, not after huge muscles , so not sure how this applies . Ie muscle hypertrophy is just a proxy for strength. From my reading though strength without growth is low reps , very heavy weights big gap , low sets . Plus going faster rotating exercises is better cardio . Yes I get the channel is for max muscle growth , but think could mention strength if studies cover that as well
If the gains for 1 min rest are the same as 3 min than why are shorter rest not superior? How could the leg press be equal at both times when compounds were supposed to better at 3' rests?
Regarding The Pump, I wasn't sure just who was being addressed here? Was it athletes or laymen? Was it persons on gear or non-PED peeps? What was their condition and musculature & development when tested? How old were they? There are so many factors and nuances involved with the logic behind The Pump and making a blanket assessment like this without addressing these varying factors doesn't really target a specific audience. This makes it difficult to determine just who the video is aiming to target and IMHO, It can be misleading to some depending on who is listening. Now, I'm guessing we all know how important feeding the muscle tissue with oxygen, H2O, nutrients, glycogen, etc. post-training. Well, is it at least just as important during training or intra-training? For me, that is the whole point of "The Pump"! I mean yeah it looks and feels great but once we leave the gym and get home most of that initial pump is lost and we go back to being "normal" again. But what is really happening during this pump time is the ability to force more of the "good stuff", (amino acids, creatine, carbs, oxygen, H2o, glycogen) into the muscle cell and that is what is going to make your muscle bellies bigger during recovery periods!
Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Timestamps:
0:00 Intro
0:34: Part I: The Preview to Future Gains
3:18 Part II: An Unfortunate Misunderstanding
5:44 Part III: Reduced Rest is Anabolic?
7:47 Part IV: This Needs to Be Torn Apart
9:32 Part V: Don't Be Confused About This
About the rest times. In a previous video you cited a study which found that progressively shortening rest periods could be used as a form of progression
This seems to indicate that shorter rest times might be as good or even better than resting for longer durations, provided the trainee has acquired the necessary conditioning for it
You didn’t mention it in this video, but a professional bodybuilder who has had many years of training with shorter rest times would likely fall into that category, so it might not be detrimental to them
is that your app or is it a sponsor?
Science is good, if anyone misunderstood anything I said, let that be clear.
But ''science'' is controlled by the same group whove had the world locked up because of some bug.
wink wink
Does this app support a myo reps approach?
@HouseofHypertrophy
Loving your content since months. Really appreciate your effort! Could you maybe produce a summary video of all science based knowledge you‘ve provided so far? That would be great. Maybe as a yearly series, so that we can see and compare the progress in scientific literature.
I confuse my muscles by pulling into the gym parking lot like I'm going to lift and then turning around and leaving.
😂😂😂
I give them calculus problems right before a set.
LOL!
I hatechu for this, LMAO 🤣 😂😂😂
Never let em know your next move lol
Things I appreciate about this video (and channel):
1. Evidence based, no BS.
2. Regular uploads, steadily becoming a wealth of information.
3. Music credits in the description (HOME is just amazing).
4. A sponsor that seems to be well-vetted. I actually appreciate it because I couldn't find a decent workout app between all the junk ones. Will be trying it out.
Thank YOU so much for those kind words!
@@HouseofHypertrophy Hey can you do a video on nuclei overload
✅️👏👏👏
This flips every bodybuilding program on its head. So basically workout how ever you want just push intensity and almost failure
and slow reps are important for maximum tesion
Not Mike mentzer, all about the intensity.
It really does and I do this naturally.
How don’t people do this naturally??
I pick the weights up and push overhead until I can’t nomore then I drop the weights and row until I can’t nomore for every single set because what else is there to do?? Stop when you aren’t finished because you did 8-10 of em?
I don’t understand that.
If you aren’t going until failure in a full range of motion what the rep are you doing?????
I’m not coming at you sideways either.
I just get excited.
When I do pull ups…. I blast to the top, come down slowly, dead hang, and blast back up to the top.
If his pull up isn’t like this, he’s pissing me off because what’s he doing?
@@dxvine.projects But not too slow
I typically have rested about 3 minutes between sets because when learning neurology at the Chiropractic University we learned that it takes about 3 minutes for the nerves to recover after doing a set to failure. Thus the idea was to give your muscles the greatest neural input for the next set.
makes sense
So why are we getting weaker set after set even with more than 3 minutes between sets ? It takes a lot more time for the nervous system to recover.
@@vvlaunay yea lets rest 10minutes bro
@@dontreadmyname4396 I take 2 weeks between workouts ! :)
@@vvlaunay make it half a year levrone style
I like the last part, it shows that if your favorite barbell is busy, you can use a "similar" machine or DB exercise for the day as long as it shares similar movements and muscles used.
That’s what she said
I use gymnastic rings and occasionally I'll do the equivalent with weights and I do notice soreness in new areas.
I love how you carefully choose your words.
For example You don't say something is "inferior" but "not superior" to other techniques.
"Raaaaaaw scieeence!!"
Really need a forearm science video ❤️
Coming soon :)
Yes!!
Use fat gripz they’re cheap and require pretty much no change to your routine
@@HouseofHypertrophy Of particular interest to me is how grip strength seems to have great longevity and to continue developing after the main muscle groups have peaked and are even declining. Look at Odd Haugen, for example. I would like to know how this is possible. You often hear this explanation: "Grip-strength is highly dependent on tendon-strength, which develops more slowly than muscular strength..." Is there any basis for this? I've no idea.
Yes Forearm video pleaseee!
He doesn't upload as often but when he does, it's a banger 😼
Been training a year consistently now. Love the evidence based content. Treated my self to the alpha progression app and really happy with it.
Thank YOU for the kind words, and it's awesome to hear you dig the app :)
Even though muscle confusion itself dosen't result in any extra growth, switching exercies after doing them for a while while it's unknown if that enhances gains, it's surely one way to make training more enjoyable than last time, so it makes getting close to failure easier.
I second this. Mixing up your routine can keep this interesting and engaging. An important role in keeping consistency.
My hypothesis is that spreading sets and workouts as far apart would be the most optimal with maximum recovery and minimum damage for each muscle but alas people can't work a single lift every 20 minutes throughout the week.
You could try it with say pull ups or push ups and see how you go.
You just invented greasing the groove. Good for nervous system, not so good for hypertrophy
Can you make a video about ketamine effects on hypertrophy
what
are there rumors/studies about this ?
What about phenibut?
You will explode
U will atrophy 😁
fuck ketamine just do crack. No sleep just gains casually pull out road sign just to assert dominance to mortals or lift a fucking car just because.Crackhead strenght unmatched 💯
I've been experimenting using longer rest times, around 2 minutes between sets for isolation exercises, and limiting my sets to 2-3. By taking these to failure, I find my training more sustainable, and I'm able to make better progress.
...Just try 5 minutes rest, you'll be surprised what a huge difference that makes.
Great summary! Next to the most important factor of training near failure, is the frequency. At least for me. Rather less exercises, but more hitting the same muscle several times per week.
It seems overal sets near failure is more important then the frequency. So 6 sets once a week will probably give the same results as 3 sets twice a week, so do what you like most!
@@darkdahaka7965 That‘s what I also thought or the literature says, but my experience is way different. After one week off I start almost with the same weights. So there‘s no progress. Whereas there is progress, if I hit the same muscle twice per week. Maybe a good example of individual differences.
@@gwspom I grew the best when I did everything twice a week at least. Some days I did arms every 3 days and my arms are my best body part.
@@robbertag808Awesome👍😊
Just go train without being to harsh on yourself, and enjoy the process , it took me years to understand this.
Bro forearm guide to hypertrophy
Easy. Switch hands
Great reminder, old habits die hard and sometimes can't teach an old dog new tricks, everyone needs to be reminded of these from newbs to old skoolers, these are if anything freeing principles!
02:13 Now THAT is the coolest researcher I've ever seen ! 👏👏👏
Seriously though , thanks for busting these myths. 🙌
Commenting to help with the algorithm🗣️🗣️🔥🔥
I appreciate your support dude, means a lot!
after doing a lifetime of 30 second rests between sets (something that was told to everyone since the late 80s), I just started using minute long rests between sets.
While I agree that sometimes 30 seconds is too short, I feel extremely bored waiting for that minute to hit lol...
the golden rules is always: listen to your body. If you are ready to lift, your body will know, regardless on if you wait 30 seconds or 3 minutes.
with that said, the information on this channel is always useful. I just hope people keep re-doing these studies so they stay "confirmed", which is unfortunately something people don't understand is necessary for studies to stay relevant.
I love your channel. Just an abundance of information. I will say, I'm a little surprised that some of your points do clash a bit with another popular TH-cam channel, that being Renaissance Periodization. Dr. Mike is always on about lowering the weight really slowly, but never points to studies that back up his claim that this is necessary. But you do, which is really nice. Thank you!
Dr. Mike stresses slowly lowering in order to keep better form and more time under a higher load (he's probably have something to say about a "load" 😂 as well knowing Dr. Mike). He's mentioned that it's not a requirement for maximization, but just tends to help ensure it.
I'm interested in the TUT thing mentioned in the video, because I'm sure that Dr Mike pretty-much contradicted his normal stance recently. It makes me wonder if rushing exercises such the Dumbbell chest press or Barbell bicep curl at the start of each set (to allow a heavier weight to be used) might be better than pressing/ lifting with more control, as long as you're getting a full ROM? I mean, a lot of what Arnie did seemed to involve whacking the weight up and not pausing anywhere. Of course, we *don't* do that because other gym-goers will judge us as a being clueless or just cheating all of our reps, but I'd like to see more studies on this.
@@soots-stayingoutofthespotl5495 Couple of things to keep in mind is that 1. Arnold, like his competition, was on steroids. If everyone trains similarly, then the biggest difference maker is Arnold's genetics. 2. Control of the weight does not necessarily imply slow. The biggest reason for maintaining control is to prevent injuries. 3. Arnold's old school training program, detailed in his Encyclopedia of Modern Bodybuilding, involves pyramid training (starting with a light weight, working up to heavier weights each set, and taking every set to failure. Arnold never injured himself in the gym, and this training scheme is most likely why. Brad Schoenfeld even demonstrated that pyramid training is just as effective as any other type of training out there.
Every House of Hypertrophy video is pure gold. What a time to be alive
Everybody say i do all wrong, i do fullbody workout 2 to 3 times a week, dont take protein powder just creatine in 8 years i went from 65 kilos to 93 kgs... 8% bodyfat
Yup I do similar 2-3 times a week on gymnastic rings. If I go to proper failure I need 72 hours recovery. I do about 6 sets push & pull per workout.
Sounds good to me. This is what I used to do for some number of years before I switched to a half body split (wanted more time per workout to focus on specific parts, which a full body routine doesn't allow for). I saw good hypertrophy and strength gains with the full body routine.
The bottom line is if it works for you (scheduling wise) and you're seeing results then stick with it. If it doesn't work with your schedule, you may end up stopping completely which means no gains. Don't worry about other people saying it's "wrong".
I do full body everyday unless I am tired or sore so maybe 5 times a week, no protein powder just clean food we get plenty protein from a good diet no extra needed
There is No such a thing. Working wrong...
You really just get better at what you train. If your body and recovery can handle it it's just what your doing lol
5:30 I love slowing the eccentric since it’s significantly easier than the concentric I see no reason not to use that for extra stimulation
I've heard that slow eccentrics stimulate collagen synthesis which strengthens the connective tissue. I don't want to end up like those guys in the scary vids where their pecs & biceps rip off the bone, so I'm doing mine real slow.
Search for tendon strength at @TheMovementSystem
@@Major.Tom.1973 what you just typed is pure gibberish as far as science goes
"i see no reason not to use that for extra Stimulation"
Yeah but it does not cause extra Stimulation, as the video stated. Controlling the eccentric is important but it simply doesnt matter if you lower the weight controlled over 2 seconds or 5-8 seconds.
Ok this video is Gold 🙌🏼 thx for this upload.
Thank YOU for checking it out :)
Remember the saying, everything in excess is not good. ;)
This is one of the best channels on youtube for this type of content. Many thanks for sharing all of it. Blessings!
thanks for being a channel with true real information!
Such an amazing video!!
Also like how you improve ypur editing every time.
Enjoyed very much from all of it❤️🙏🏼
I don’t want to pay for a subscription. I’d happily pay a one-time fee to purchase the software. Please make a “lifetime membership” purchase option.
Yes!! Stronglifts 5x5 is great too.
About FST-7, the rumor is that it is done in combination with shots of testosterone suspension in the target muscle. The idea is that it should cause localized growth. I have no idea if it is valid (both the rumor or the results). But, if there is a missing variable when it comes to trying to replicate- I'd guess it is of this nature vs. the easier to digest aspects told to the general public.
Aren't almost all anabolic steroids injected IM, usually in the glutes or quads?
@@mcfarvo Yes, IM or subcutaneous. The thing with test suspension is that it is water based and has no ester attached (compared to say test enanthate). So, it disperses very quickly and gives all of it's "oomph" in a very short time- two hours or so. The aggression and androgenicity (is that a word? lol) is very high. The theory is that it'll disperse so quickly that it floods that area with androgens. So, take a shot in each bicep, then do fst-7. Insane pump, aggression and supposedly a "super feeding" of the androgen receptors in that specific area. It's to bring up lagging body parts.
Likely most of what's seen is due to simple inflammation. I've recently formulated a site enhancement injection that simply contains distilled water, an anti-bacterial (benzyl alcohol) and a smattering of choice electrolytes. I've seen it do the same thing (sans aggression), no steroid needed. So, my theory is that it's just the crazy pump from the shot and the pump training and a bit of extra stretching in that area perhaps leading to a bit more shape/roundness. But, I guess every bit helps.
I gave my "oopmh" to your maternal figure @@ultimateformulations
This is a nice summary of some of the wisdom you have been sharing. Thanks so much!
That was such a good transition to an ad I didn’t even mind.
Haha, thank you!
one of your best videos. it is what it is
Thank you dude :)
Nice myth-busting/myth-clearing video!
Thank you my friend!
I’ve been bringing a resistance band for squats I bought at Walmart to periodically hit every muscle every day. It fkn works. 5 slow reps with a 20 second hold at the peak of the contraction. Also I bench one a week and squat once a week
The most common misconception that I believed in was the role that muscle tears play on hypertrophy until I saw your in-depth analysis video on this subject.
It's a really common one! Probably as it sounds very logical haha
slow eccentric and training till failure is the best 😊
8:10
*Prophet from Crysis: "MAXIMUM ARMOR".*
Your content is golden🏆
Please can you do one on the difference between sarcoplasmic vs. myofibrillar hypertrophy ?
Great video, keep doing videos with so quality!
Excellent info! Thank you.
Thank YOU for checking it out :)
I thank you for analysing and sharing the information!
Only thing you have to keep in mind, instead of mindlessly following the sarms bois, is to just train. Control ( for not hurting yourself ) and progressivly upping weights. Your brain tells your body to build when it meets the demand. Just eat, train and ye.
A study is only relevant until it is "refuted" by another study which happens back and forth all the time. Nothing beats practical experience. I personally don`t care about studies much. If I grow better on 10 reps with short break between the sets that is what I will do. Try everything, see what works best for you and stick with it.
My take as an amateur, I would use:
- Super higher reps (30-40) with light weight (pushups, bw squats) to strengthen and prepare connective tissue and to fireup stabilizers. I 'd do just one set.
- Drop sets to get more training with higher intensity. For example, instead of doing just 15 reps with 5kg of lateral raises, would prefer 10-12 with 5kg, complete to 20 with 2,5kg and complete to 25 reps with 1,25 kg, or do 8 with 10kg, complete to 15 with 5kg, and complete to 20 with 2,5kg, just 2 sets of this.
- TUT to just train trying to maximize muscle stamina.
- Slow tempo (3 seconds eccentrics) to train muscle control and stabilizers, and get more TUT.
- A mix of amount of repetitions and intensity to train at RIR 3 or less.
- Soreness the next days after a workout as a measure of how much I can recover, I would always try to not get destroyed or unable to train as fresh as a lettuce.
- "surprise the muscle" to instead surprise the nervous system and coordination, like some day doing sissy squats, add pistol squats and other movements I would not do normally.
11:14 best advice ever, there is no need to overcomplicate things
Gosh this is so backwards 🤦
This is literally the way NOT to train and everything is so wrong 😅😭
I love how he doesnt take studies at face value and doesnt try to make anything he disproves seem outright terrible
he just compares it to evidence and derives sensible, unbiased conclusions.
Great summary - thank you. Any chance of a video about the reaction of soft tissue structures, such as tendons, to weight training workouts?
BTW - longer rests between sets is necessary the older you are as ATP replenishment takes longer as you age.
A new study has found that those who train without Apps experience just as much gains :))
To put it another way, time under tension only works when the motor units are already already at maximal recruitment. IE an easy 6 second rep would be pointless, but an all out max effort 6 second grinder will grow muscle incredibly well
I love your analysis skills. I'm wondering if you'll make a FOREARM HYPERTROPHY video soon. Keep the hardwork!!
Maybe the reason it helps build muscle is bc it makes you feel good and when something feels good you tend to do it frequently. It makes you consistent.
Its work, force through a distance. Weight times reps. Integral f(z)dz from 0 to h where h is the height and z is the vertical axis and f is the force or weight. Use the integral to account for differential weight for rubber bands on the bench press or chains on the squat.
Don't underestimate soreness. If you don't progress and don't get sore, I almost guarantee you, if you make the muscle sore, one way or another (sets, myo reps, drops set, etc), you will see improved performance literally the next session (after no longer sore). Happened to me on multiple muscle groups.
But that would properly mean that you have tried to progressively overload your muscle and the soreness is and indicator of that but not the cause of the hypotrophy
OMG
If you almost guarantee it, I guess I have no choice but to believe you!
Its not the soreness that made you perform better, its the higher intensity and/or training volume. Youre not Training hard enough and/or enough volume, thats it.
I'm always super sore, people I have trained with don't get very sore. I'm much bigger than them please explain???
The point about mechanical tension should be taken to heart by anyone who's beginning their weight lifting journey. Simply by following this principle, I've gain more in the last 6 months than I ever gained before just going through the motions.
Amen
what does time under tension really mean? (as a beginner?) like an exemple?
@@num2007 One example: don't use momentum. Another: don't regularly lock knees or elbows. Keep the muscle under tension as far as possible. Arnold said you have to put your mind in the muscle. That was a metaphorical way of saying you have to keep the muscle under continuous tension. There are a lot of videos on YT on how to do weightlifting with proper form, etc., so if you're a beginner, have a look at those.
I'll give you guys my 2 cents.
Always had great progress doing 1-minute rests between sets.
I decided to give it a try to 3 minute rests which lead to huge power boost.
Problem is that while I can lift more I am not growing, so I went back to my previous routine lifting normal weights with 1 minute rests and my growth came back.
Find what works for you but monitor your gains. For my body 1 minute rests lead to big gains while not lifting heavy, which is what I prefer
In the world of competitive bodybuilding, there is a place backstage called the PUMP room!
So, although chasing a pump doesn't build muscles over time, it does have its place. Otherwise, if someone follows the advice and participates in a show, avoiding entering the pump room for your competitive bodybuilding, debut natural or enhanced, could affect your placement.
this video contradicts everything we have seen in practice in the last 100 years of bodybuiilding.
I'm confused as to what exactly does cause hypertrophy 😂
@@leighwallis5782 feeding oxygen to the muscle and mechanicaly expanding it so it can adapt to have more chemical energy the next time. This video is bulshit stew...
do sets with weights that u can do more than 8 reps but no more than 20. Do 4-5 exercises per muscle group. Do 3-5 sets per exercise. Do the last set of every exercise to failure@@leighwallis5782
@@leighwallis5782Its in the video.Time under high tension is the answer to your question but it comes with a couole of caveats;
Time under tension,when calculated as the duration of the working set,is not corellated with hypertrophy.
However time under high tension refers to the duration of time for which the high threshold motor units are recruited.This has been correlated with hypertrophy.
The explanation is that high threshold motor units are not accustomed to be recruited for long periods and hence grow
to the novel stimulus.
Do check out Chris Beardsley's results
The "muscle confusion" protocol (mid '70s) concerned a long-term (12 weeks) issue, called "plateauing," not short-term gain issues, as premised in this vid. Originally, Authur Jones' HIT system was designed for defeating the universal 12-week plateau, according to Ellington Darden; i.e., Jones never thought HIT was a replacement for conventional protocols, as Mike Mentzer advocates. HIT was strickly a "shock value" therapy, and works well for that, as does most any change, since the body responds best to change.
The confused muscle had me cracking up.
Back on the 90's John Parillo was using fascia stretching already
Main reason i choose to train high rep is endurance and the fact that many gym gorillas with thicker arms seem to be weaker. I dont want to be a showoff i want to actually be strong af. And theres plenty of slimmer people that put gym gorillas to a shame and i chose to follow their programs/habbits. andn they seem to include consistancy and higher rep with conditional training to maintain high reps.
This video proves why i train the way i train. If a gym gorilla train with a 35 kg ez bar target 5-9 reps to get to failure and then move up in weight he may simply not even have the capability condition wise to do 20+ reps with the 35kg bar where i do. he may look stronger but simply not havge the condition to back it up. When i hit 20-30 reps with a weight only then i move up in weight and train till i fail at high reps again. my initial failure may be at 7-9 but weeks or months later i will do 20-30 reps again. this means if in real life i havew to be strong and move 20 bags of soil for example im not all tires after 9 bags. Im still fresh af after all 20 because i trained for functional muscle over just bulky looking muscle with no condition of "infrastrructure" to supply it with enough nutrigents and exigen to use it long term.
So far this is working out great for me and i have good gains in muscle still but i could have bin bigger but i know im stronger then plenty bigger guys ;) athelete fit over gorilla fit all day every day.
Doing the Lord‘s work
My brother confuses his muscles by sitting on his pc and playing all day long and then suddenly stands up and taking a shit! The body then is extremely confused because he now needs to activate muscles that he didn’t even know he had!
Results are extremely high hypertrophy, especially his gut is growing extremely fast!
Excellent roll-up!
Thank you my friend, great to see you again! hope you're doing all well!
Muscle confusion can alter repeated bout effect. No need to change parameters all the time as in the study. You can do the same exercises every workout for 2 months, then rotate exercises and you will notice small amount of DOMS/EIMD. The DOMS/EIMD in this sense isn't being used to gauge workout effectiveness, as that is debunked. What the presence of DOMS/EIMD does most likely signify, is that a change in program and exercises, has put a new stimulus that the body now needs to adapt to.
Thanx great job
great video once again!
Thank YOU :)
There are lots of different ways to produce hypertrophy, pick one you enjoy then be consistent. Keep turning up day after day, week after week, month after month, year after year.
Dont worry about 'optimal' training, its actually possible to train pretty badly and still get results if you do it consistently for long enough
The new arnold character for the thumbnail kinda looks cursed lol
Mike Mentzer did not recommend Time under Tension. He recommended going slow to ensure that all movement was produced by the muscle, with no momentum coming in, while preventing the injuries that could result from poor form.
If you do a set properly, you only need one.
It is all about intensity. You have to push the intensity of each rep, and each set. This is why 6-10 reps per set, with one set per exercise, and 2-4 exercises per body part works best. You cannot sprint for a mile, you cannot push maximum intensity for very long.
Watch Dorian's Blood and Guts videos and see.
This is good to know/useful information(!). I was extending my workouts by 30 minutes, in order to 'maximize' my gains. But apparently rest between sets may be more important. Hmmmm... 🤔
No, don't chase the pump! Progressive resistance or intensity with proper contraction with full range of motion and stretch is what is needed
We've discovered what it takes to gain a lot of muscle. Thus really should be enough for most of us. All we seem to talk about now is if or how we can squeeze out slightly more growth by getting cute with everything. I'm not sure it's worth it unless you're competing for money.
So in other words, just work out and have a good well rounded plan. Disregard all of the other noise. Got it.
2:30 Tom Platz has entered the chat
It would be cool to have a link to the studies you cite in the video description. Thanks for your work!
Really cool! I'm seen natural body building athletes, they seam to prioritize a low volume strategy, 6 or 8 sets per muscle group, increasing volume and watching if they can recover and increase reps or weight if don't they decrease the volume, they train with 3 or less reps in the tank, justa failing on the last set from each exercise, because of the fatigue from central nervous system, they train less days in a week, on average 4 days with 100~ sets max. This seems to be opposite from the most mainstream gym influencers, high volume, all to failure, I guess both can produce hypertrophy but I tend to think the natural athletes would give everything to perform better, but they are doing "less work", so maybe its better, do you have any opinion on this topic?
What those influencers rarely tell anyone is that those high volume, especially bro splits, favor those who are on juice.
@@zerrodefex Exactly! The Natural Gang says we learn how to train from people who uses steroids, so what work for them may not be the best for us non juicers
I'd argue the reason that muscle growth slows down with experience is because the damage being caused is usually reduced since when the muscle gets stronger it takes either a lot longer to fatigue it or using much higher loads. An advanced lifter might usually be sore for only 48 hours after average workout, but if they pushed themselves hard enough to be sore for 3-4 days afterward like a beginner, would they see similar progress to a beginner as well? In a way, it almost seems that reduced soreness as a lifter progresses is associated with decreased gains 😏
Advanced lifters experience longer recovery times and slow gains because there so strong it takes alot more recovery time. Causing extra damage doesn't necessarily cause extra gains, only extra recovery time and wear and tare
So overall it's simple af. Just train something to failure with 6+ reps and all body muscles. There is no more info needed, in best case you get 10% more gain which is nothing in comparison to the effort. I trained in the past 6 days / 2 hours and i had good gains, 2 years ago 4 days / 1 hour and now just daily basic exercises like squats / pumps and i also have great gains. It's more important to take sustainable training than hard training, because you can train much longer with first type, second type = usually you want to end after month - two. First can be your lifestyle. And even if it's 10% slower then i can guarantee you that you gain much more muscles in 10 years than in month of hard working.
If tempos are not important but training to failure is...Then why 4 reps to failure (~16 seconds of tension) give strengh results vs 10 reps to failure (~40 seconds) giving hypertrophy results??
MYO reps vs Normal reps with 90%1RM should also be compared
Answer to your question is simple: you are wrong. 4 reps to failure give hypertrophy and strength, 10 reps aswell give hypertrophy and strength. Maybe a bit less because 4 is too low, but 6 reps to failure will give exactly the same as 12. And 6 slow reps to failure will also give the same as 6 relatively fast reps to failure.
Then what about 6 reps to failure vs 1 rep to failure.
I'm 55 and I got the most gains from the bro split. Muscle building is not rocket science. Muscles grow once you give them an "ass whooping". Whether that's with one set to failure or multiple sets, partial or full range as long as they get a good HARD ass whooping they'll grow.
Factor in the recovery which is just as important. I train the bro split as it gives the perfect balance between exercise and recovery.
I mean, most people should be able to achieve a pump within their first couple working sets. Maintaining that pump for too long or chasing it, can certainly lead to overtraining.
the instrumentals in these sound like they're produced by goyxrd
I thought dropsets actually work as well as straight sets in means of 1 set with 3 drops could replace 3 straight sets... And tempo work works similar as the weight used is usually lower, so if we compare that, it's pretty cool as you can build as much with less weight.
Are you prepping for any of the following; The Olympia, Arnold, New York, The Olympics, any pro sports season, the next garbage Marvel movie, any amateur fitness competition or race or to simply save your life? No? Then chill out and just have some fun working out!
I love your channel and the research you do. However, some of these studies are so short (8 weeks or less) that I wonder how effective they are. Eg: @9:40 As someone who's worked out for years, I don't know anyone who would consider a major change in workout style after 8 weeks to be "replacing a stale training program". There's only so many ways to leg press, and finding 6 effective methods in a one year program would be challenging.
This is a very informative ‘ common sense podcast ‘ who advises the general population ‘ who just want common sense advice in how to work out 👍
I don't understand how the term "*Mechanically Tension*" adquiere this meaning. I really think it is not the correct term to describe the phenomenon.
The term has been thrown around since 2010 with very different meanings, first referring to the total load the muscles was working against, then somehow it turned from a *mechanical* concept to a *biological* process describing how "muscle fibers" experienced the load.
The fact that the "tension" in *time-under-tension* and the "tension" in *mechanical-tension* are not even the same variable is a clear that the concept was tampered with time to "prove a point".
There are a bunch of better words one can use to describe the process without causing complete confusion.
Recruitment-Threshold
Fiber-Recruitment-Volume
Work-Capacity
Individual-Fiber-Tension
Intra-Cellular-Tension
Fiber-Stress
.... you get the point, something that actually makes sense.
We always know for arnold's being brutal with tom platz and mike mentzer in order to win and be the best so how can you think this man says his secrets ?
What did you mean by Dropsets are similar to normal sets.
Does that mean that 1 set + 1 dropset is like 2 normal sets or would 1 set + 1 Dropset not differ much from just 1 set?
Video suggestion:
How fast can you switch between bulking and cutting?
Usually multiple months of bulking is followed by multiple month of cutting. To me this feels boring so i was wondering... can i just switch weekly? or even every 2 days? Does this result in thebsame muscle growth or does the body need time to adjust?
Would be very interesting to know
progressive overload, fully stretch the muscle under heavy load, with slow eccentrics, controlled, then a pause at the bottom of the movement then contract, REALLY emphasize the eccentric. that is where the goodies are fouind and made. Leave the dumb ego lifting at the door or the hosptial because of an injury bound to happen. My upper chest has a shelf on it now ever since focusing on really really DEEP slow eccentric presses with a pause really milking that stretch. in terms of muscle hypertrophy, nothing beats controlling that weight during the eccentric and stretching.l you legit can feel your pecks pulling apart and tightening its amazing. Legit im seeing progres week to week and i am no where near a beginner. 189lbs at 5'7 around 14.8% bodyfat and im the biggest weight wise whilst also being the leanest. ussed to be 220lbs at 28% bodyfat and used to be 144lbs at 9% bodyfat. I can't wait to drop 20lbs of fat and see all this new muscle i've put on
If 3 minutes between sets , then it's optimal do rotate 2 or 3 different muscle exercises,. I sometimes do this anyway , I don't want to spend 2 times longer in the gym. Plus my aim is strength, not after huge muscles , so not sure how this applies . Ie muscle hypertrophy is just a proxy for strength. From my reading though strength without growth is low reps , very heavy weights big gap , low sets .
Plus going faster rotating exercises is better cardio .
Yes I get the channel is for max muscle growth , but think could mention strength if studies cover that as well
pump is more important when you're on gear. less important when you're not. its bro science but bro science isnt always wrong
If the gains for 1 min rest are the same as 3 min than why are shorter rest not superior? How could the leg press be equal at both times when compounds were supposed to better at 3' rests?
Who else gets an amazing pump every workout without “chasing it”
Regarding The Pump, I wasn't sure just who was being addressed here? Was it athletes or laymen? Was it persons on gear or non-PED peeps? What was their condition and musculature & development when tested? How old were they? There are so many factors and nuances involved with the logic behind The Pump and making a blanket assessment like this without addressing these varying factors doesn't really target a specific audience. This makes it difficult to determine just who the video is aiming to target and IMHO, It can be misleading to some depending on who is listening. Now, I'm guessing we all know how important feeding the muscle tissue with oxygen, H2O, nutrients, glycogen, etc. post-training. Well, is it at least just as important during training or intra-training? For me, that is the whole point of "The Pump"! I mean yeah it looks and feels great but once we leave the gym and get home most of that initial pump is lost and we go back to being "normal" again. But what is really happening during this pump time is the ability to force more of the "good stuff", (amino acids, creatine, carbs, oxygen, H2o, glycogen) into the muscle cell and that is what is going to make your muscle bellies bigger during recovery periods!
Would you make a video on Rhabdomyolysis? Wonder how much of a deal this is in crazy training.