This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscle.” The full episode can be found on TH-cam here: th-cam.com/video/CyDLbrZK75U/w-d-xo.html
I feel people who are way too smart over complicate things. If you want to grow you need a slight caloric surplus, rest, and an intense stimulus to the muscle. That's it. If you plateau, take time off look at your current stats and lifestyle and adjust in a downward manner of less volume or training days until you feel ready. No need to overcomplicate and consider yourself a non responder. Plenty of guys if they would eat in a small surplus could gain a ton of size but they're too lazy to track their calories or go uber bulk and get fat ASF. It's simple. Work hard, but not for hours, eat right, and sleep well. Don't let a 7 day Gregorian calendar dictate how your body should feel. Your body feels how it feels. It doesn't matter if it's Monday or Saturday. It's just knows it feels well or not.
He works with high level athletes where even tiny improvements are huge. The difference between making a national team or not or winning an olympic medal or not. His main focus is not on the ‘average’ person.
@@alisonsezonov1420 High level or not it is all the same in application. People talk all this study BS but don't realize it's highly individual and over complicate it.
That's why volume is considered a verifiable variable. I think when you reach to advanced realm, everything becomes much complicated. You now never know for sure how to keep getting stronger because much of what you get you here won't get you further. Back off method should do well with short term plateaus, but when the long one hits you definitely should up the volume because hypertrophy is like 2 birds 1 stone.
thats not true because thats exactly what they are talking about right now..... you need time under training... your not a god you just need to keep working... you have repeated what they are trying to say... the bug words prolly fucced you up
From my experience I get more sore from higher rep work. Biceps with high reps makes me more sore than with lower reps. Same with weighted pushups and pull ups
Anyone who’s ran into plateau, did you notice a change in diet as far as intake? Just something I’m dealing with and thought about sharing with the brothers! Continue to show up fellas
Does sets per week mean like if a leg workout has squats, lunges, hip thrusts, rdl, etc then that should add up to 15-20? Or is it different because each exercise targets more quads vs hamstrings vs calves etc.? Also for push-pull-leg workouts I feel like it’s more nuanced?
@@Monicalala you liked your own comment I already lost respect for you within five seconds. Anyways that’s just not true like if you look at studies they will show that five reps with heavy weights or 12 reps with less weight will make no difference in hypertrophy
@@zacharyhoy1933 Listen to what he said in the last 2 minutes. While there may be no difference in the AVERAGE hypertrophy gained with 5 reps vs 12 reps, that's just the average. If you look at the individual data, some people gain muscle much better at a certain rep range than others. So while one person may make good gains at the 12-15 rep range, another person may make hardly any gains at that rep range. While they may make much better gains at the 6-8 rep range instead. It's all about experimenting to see which method of working out works best for you, even if that may not match up perfectly with what studies show the average range or method is the best.
This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscle.” The full episode can be found on TH-cam here: th-cam.com/video/CyDLbrZK75U/w-d-xo.html
I feel people who are way too smart over complicate things. If you want to grow you need a slight caloric surplus, rest, and an intense stimulus to the muscle. That's it. If you plateau, take time off look at your current stats and lifestyle and adjust in a downward manner of less volume or training days until you feel ready. No need to overcomplicate and consider yourself a non responder. Plenty of guys if they would eat in a small surplus could gain a ton of size but they're too lazy to track their calories or go uber bulk and get fat ASF. It's simple. Work hard, but not for hours, eat right, and sleep well. Don't let a 7 day Gregorian calendar dictate how your body should feel. Your body feels how it feels. It doesn't matter if it's Monday or Saturday. It's just knows it feels well or not.
He works with high level athletes where even tiny improvements are huge. The difference between making a national team or not or winning an olympic medal or not. His main focus is not on the ‘average’ person.
@@alisonsezonov1420 High level or not it is all the same in application. People talk all this study BS but don't realize it's highly individual and over complicate it.
That's why volume is considered a verifiable variable. I think when you reach to advanced realm, everything becomes much complicated. You now never know for sure how to keep getting stronger because much of what you get you here won't get you further. Back off method should do well with short term plateaus, but when the long one hits you definitely should up the volume because hypertrophy is like 2 birds 1 stone.
thats not true because thats exactly what they are talking about right now..... you need time under training... your not a god you just need to keep working... you have repeated what they are trying to say... the bug words prolly fucced you up
@@nsepvo1418 whole recipe of what I said
From my experience I get more sore from higher rep work. Biceps with high reps makes me more sore than with lower reps. Same with weighted pushups and pull ups
Appreciate these videos!
Anyone who’s ran into plateau, did you notice a change in diet as far as intake? Just something I’m dealing with and thought about sharing with the brothers! Continue to show up fellas
And then if the additional volume doesn't do its magic, reset volume might be the last choice?
Any tips for learning to ride switch?
10-20 sets per muscle group per week or for the whole body per week?
For muscle group 😊
Does sets per week mean like if a leg workout has squats, lunges, hip thrusts, rdl, etc then that should add up to 15-20? Or is it different because each exercise targets more quads vs hamstrings vs calves etc.? Also for push-pull-leg workouts I feel like it’s more nuanced?
its combined 15-20 except calves
I can isolate my lats :)
Did competitive kayaking as a teen (and still work out)
that's very impressive. It took me almost 2 years before i can completely isolate my lats hehe
whoa!
me?
If you’re a non-responder just use steroids at that point it’s better than giving up working out
Or follow the last two minutes of this video. I didn’t like my own comment.
@@Monicalala you liked your own comment I already lost respect for you within five seconds.
Anyways that’s just not true like if you look at studies they will show that five reps with heavy weights or 12 reps with less weight will make no difference in hypertrophy
@@zacharyhoy1933I like every comment I do. I mean theyre great comments, whats not to like?
@@zacharyhoy1933 Listen to what he said in the last 2 minutes. While there may be no difference in the AVERAGE hypertrophy gained with 5 reps vs 12 reps, that's just the average. If you look at the individual data, some people gain muscle much better at a certain rep range than others.
So while one person may make good gains at the 12-15 rep range, another person may make hardly any gains at that rep range. While they may make much better gains at the 6-8 rep range instead.
It's all about experimenting to see which method of working out works best for you, even if that may not match up perfectly with what studies show the average range or method is the best.
🤡
Hard for you to workout when TRT eliminates my need to. Afraid to overtrain. Walk around looking tremendous at all times this shit isn’t fair
Hahaha; Loved your use of "tremendous" in this context xD
I would of used the word "splendid" or "with splendor". I mean, if you want a perfect comment.