Neuroscientist "90 Seconds Resting Time is Killing Your Gains" Dr Andrew Huberman
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- เผยแพร่เมื่อ 10 พ.ค. 2024
- Dr Andrew Huberman & Dr Andy Galpin
In this Recap talks about how muscle hypertrophy works, giving a whole detailed program ( Exercice selection, volume reps, rest… ) a lot of tools & data to use that would help you in your daily life.
hope this video was helpful please make sure to leave a comment & subscribe for weekly videos.
Dr. Andy Galpin is an expert in human performance and an associate professor at California State University, Fullerton. He specializes in exercise physiology, focusing on muscle adaptation to exercise and optimizing training methods for athletes. Dr. Galpin is also a renowned strength and conditioning coach who works with professional athletes and teams. He shares his knowledge through public speaking, podcasts, and social media, bridging the gap between scientific research and practical application.
Dr. Andrew Huberman is a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. He discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
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Source : • Dr. Andy Galpin: Optim...
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Timestamps :
0:00 How Muscle Hypertrophy Works
2:50 Exercice Choice
5:18 Exercice Order
6:39 Volume Per Muscle Group
10:05 Repetitions Ranges & Muscle Failure
13:50 Rest Between Sets
17:30 Workout Duration & Splits
19:15 Damage & Recovery
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Tags :
#andrewhuberman #neuroscience #hubermanlab #musclehypertropy
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Fair Use Disclaimer
Copyright disclaimer under section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, commenting, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.
I think people tend to over think this:
Proper nutrition, quality sleep, consistent workouts, patience, mental strength and focus, reduce stress, 30 minutes of complete silence per day. Seek a quality mentor, remove idiots and assholes from your life. Keep your inner circle small and surround yourself with a few high quality people. Walk tall and speak slowly...
My 20 year old self could have used this advice.
As a manager, this is impossible haha.
@@deniswith1n Captain Obvious there telling you that if you just get your life perfect everything will be great!
@@coreygrant5974 you’re a baby
@@jacobcannon8441your 20 year old self wouldn’t have know what it really meant though
🎯 Key Takeaways for quick navigation:
00:00 🧠 Hypertrophy has a broad range of applications, which is why various training styles can be effective.
00:41 💪 Training for hypertrophy requires activating specific signaling pathways in muscles, either through strong, frequent signals or a combination.
02:05 🩸 Blood Flow Restriction Training, using low load to fatigue, can also induce hypertrophy.
02:32 🏋️ Different paths, such as mechanical tension or metabolic disturbance, can lead to hypertrophy.
03:29 🚶♂️ A combination of bilateral (both limbs) and unilateral (single limb) exercises is essential.
04:36 🔧 Adjust exercise techniques based on individual biomechanics and results.
05:19 🔄 Exercise choice and order are interrelated, and their combination should be based on individual goals and preferences.
06:40 📊 A minimum of 10 working sets per week per muscle group is needed for hypertrophy.
08:35 🤔 The type of exercise, like chin-ups, can affect which muscles are primarily activated.
09:17 ⏳ For hypertrophy, you need to balance recovery with continued training.
10:26 🔄 Repetition ranges can vary between 4 to 30 reps, but sets should approach failure for maximum benefit.
13:55 ⏰ Rest intervals between sets can be up to 3-5 minutes without affecting hypertrophy, but other training variables need to adjust.
16:02 📆 Frequency of training matters less than total volume, but a mix of whole body and body part splits can be optimal.
17:54 🌐 Systemic damage and recovery are crucial; 3 out of 10 soreness is a threshold for assessing local training readiness.
20:32 🔬 Biomarkers like creatine kinase, LDH, and myoglobulin can indicate muscle damage and systemic problems.
21:01 💉 Blood tests can provide insights into muscle breakdown and systemic issues.
21:14 🌙 Changes in sleep behavior can indicate systemic overload from training.
21:29 ❤️ HRV (heart rate variability) is a sensitive marker for training changes, more so than resting heart rate.
21:42 🤔 A drop in motivation to train might indicate a need for rest or recovery.
21:56 🏋️♀️ For hypertrophy, volume is crucial. If tired, consider lighter exercises but aim to maintain volume.
22:10 🔄 Adjusting exercises (e.g., using machines or simpler movements) can help maintain training volume without straining the body.
Made with HARPA AI
Pretty rad!
Easy
Cool. Now I don't have to watch
What a load of bull...lol
Thanks
I started doing 5 push-ups a day. Everyday. Then 6. Everyday. Months later I can do 25 , everyday. There’s a lot of rules, but rule #1 is you have to show up 😮
So true. I started with a 30 second plank and now I'm at 90 seconds. One day I'll be like Cher and do a 5 minute plank. 😆
Good job. Now try incline pushups
You could easily double your progress overnight if you started doing multiple sets. Your chest will thank you.
Yea, I showed up every morning on the can. Dropped 2 kids off. Then 3. Trying to work up to 4.
@@Mmmmkaaay go for it, my record is 4:15 and I'm 51.. bloody hard though
Why is Huberman one of the only researchers on human performance who look like they have been the gym doing the hard work for years?
He’s openly on TRT. Was much skinnier 4-5 years ago. Hard to tell how jacked someone is with loose fitting clothes
TRT dosage is different from blasting gear but many absolutely are on gear.
In a world where men can have estrogen on demand and women testosterone, why so many still engage in the mindless shaming is beyond comprehension.
I'm 48 and have been training 3-6x/week for 30 years. It's nice to hear that nothing has changed in decades. This information was in every muscle mag in 1998. Good stuff here for the next gen.
No it wasn’t….
The truth doesn't change
The hell were you expecting? An App?
@@lemdrix8071nothing new here, although well articulated
@@lemdrix8071 lift weights get strong nerd.
Intensity + rest is the key to gains.
Yeah but what is intensity? Resistance x Volume
Intensity is taking at least the last set to failure, with possibly 1 or 2 reps left in the tank. I'm think some studies show that up to 3-4 reps left in the tank promote muscle growth as well
How is it failure if you're leaving reps in the tank?
@@glenvance6737its more of like when u can perform reps but not with proper form
@@glenvance6737😂
This video knocked it out of the park! So many pearls of wisdim and truth!
Great interview! Starting with the sequence of interviewers questions combined with the interviewees ability to answer each question completely. Very easy to follow both in theory as well as application. Keep up the great work 💪🏾
If you're watching this video and not going to the gym at least 3 times a week, close your laptop and get to the gym!
Best breakdown of weight training ever!
That video is a must see for any new weightlifter bodybuilder to understand the basics
I’ve landed on a training routine that has worked amazing for me. What has let me down is nutrition and recovery as always I came up with it myself and it seems to meet this criteria by default
Incredibly good video, good questions and great scientifically backed but concise answers
Amazingly rounded advice. Good to hear scientists talking sense, rather than fitness influencers talking popular or personal opinion.
Alleluia. A summed up presentation that is not 3 hours if endless scientific minutiae. Don't get me wrong, I absolutely love the science and I love Andrew as well. But a concise, informative and actionable podcast that doesn't leave you confused is what I have been waiting for. God Bless You.
I mean, the actual video was hours long but this channel cut it up into the most relevant and basic details with no jargon included. They both have their place in society. Your going to have people that want every single minute detail while others just want that quick 5-10 min talk and go on with their lives.
3 hour Joe Rogan, 3 hour PBD, 3 hour Andrew Huberman, 3 hour Peter Attia= No time to work, eat, sleep or put their advice into action. 🤪😂@@andyfernandez6237
How he know all this info on building muscle and I'm twice the size of him n I'm natty?!? 😅
@@the1der I suggest you search him up. Also he always wears a black shirt that hides his physique but he is very built. And even if he wasn’t, size does not equate to knowledge in bodybuilding.
@@the1der genetics
One of the most comprehensive and useful discussions on weight training I’ve ever heard in just over 20 minutes. Glad to see weight lifting culture progress as more and more intellectuals become involved. Wish they were around in 90’s instead of the guys in baggy bright pants and stringers spreading misinformation.
They did a series of episodes it’s solid information
You seem misinformed…
There has been no significant progress to be frank, this is literally what people have been doing for 50+ years. 3-4 gym days 3 sets 8-10 reps till failure. You don’t have to do this, sports athletes (think track and field) get hypertrophy in many ways through sport specific high intensity workouts. And your body’s natural recovery time will tell you if you’re doing too much or not enough stimulus.
@@IT_Farhan I agree.
"One of the most comprehensive and useful discussions..." ????
Galpin even says it in the first 20 seconds..."this is why you have and will continue to see countless styles of training that all work..."
Nothing new here.
Yet the vast majority of guys in those bright pants were huge. It really isn't this technical. Stick you in a jail cell with crappy food and a weight bench, use it, results.
Pure gold ❤
My football team I was apart of back in highschool over 10 years ago did this exact method. It worked well for all of us. The general rule was if you're not going to failure on your last few sets you weren't taking it seriously. 10 years later I've been on & off lifting & seen nothing but great results using what they're talking about here. It really works.
Stupid . Training a squat till failure is a way to blow your knees and wreck your body
I feel like you know 80% of what you need to know about lifting if you follow conventional wisdom. These conversations are really about dialing in that last 20%.
Wow I’ve never heard it explained like this before.
Really great information.
Thanks very much.
this guy said what everyone knows but in a scientific way
I indulged myself in fitness this year im pleasantly surprised I understood this conversation😂😂
Thank you very much!🙏
what a great questions, what a great answers!!! excellent data on this video!!!!
Wow this is eye opening. I have heart issues so I felt like I had to rest between sets because I can feel my heart beating out my chest but from now on I won’t rest for long
That was absolutely amazing! 👏 👏 👏
I get more results from all out intensity and not more volume. Some light to medium warm up, then I do one all out set to failure that is slow and controlled in both directions with a 3 to 4 second pause at the muscle contraction point. Basically I use Mike Mentzor's approach as he describes in various TH-cam videos. I immediately started building additional muscle with that approach. Intensity is the key. One all out set done right, taxes your muscles and nervous system so hard you feel like you can't do another set. That is when it is done right.
I wouldnt recommend this for beginners though, as this will absolutely fuck your recovery if you arent already in semi-decent shape. Doing one of these every two weeks will not make much progress
@datNERO17 you know, I can see that having some merit. When starting out, the body responds to all exercise, and to limit it to these infrequent workouts, may slow progress. However, Mentzor advocated that muscle loss didn't occur by waiting a week or more between chest days, leg days, etc., and that growth only occurred after complete recovery. So it may be that Mentzor's approach works perfectly for newbies, too. I had been lifting for 25 years when I began this one set high-intensity approach, so I don't know.
I do 2 sets to failure, once per week per muscle group (I do PPL and 3 days a week fits my schedule), with a long rest in-between, slow eccentrics but I don't focus so much on contraction (I need to make a point to improve here). I also throw in 2-5 long-length partials at the end of the set where I can no longer get full reps. I have been doing this for a few weeks and this is a culmination of stuff I have seen recently by Mentzer, TNF, Sulek & Jeff Nippard. See Nippard video from today on partials: th-cam.com/video/ftpH4-xFGQI/w-d-xo.htmlsi=qKqs9n7dVjpvfPYY
I'm pretty high body fat and trying to cut, I don't know how effective this is for that goal but I am seeing my strength go up every week which is Mentzer's qualifier for progression. Should mention that although I first stepped foot in a gym 10 years ago, this is the first time in many years I am being consistent - coming up to 3 months now training like this.
@vitalizing7165 I can see doing 2 sets because I don't always feel worked hard enough, JUST doing 1 set to faiure. But instead of doing 2 sets (because Mentzor says 2 sets cuts into recovery), I pre-exhaust (another Mentzor technique) when I can, such as flies to failure before immediately moving to bench press. And do partials at the end, like you suggested, as well as some negatives only, when I can't lift it on my own anymore. One set like that is enough to make me want to puke for 20 minutes. Therefore, I feel I did it right. I'll watch that video you sent.
Mike Mentzer was WRONG. Training to failure is key but volume is second most important.
This was SO good
To the point
Easy to listen to
No mumbo jumbo
Damm good
Well done!!
Thanks for uploading this 🙏
Its ALL About Consistency!!! Just Make a DECISION and DO IT...Consistently!!
If you are committed to your training, Trenything is possible!
Eat clen and tren hard
@@jerrypepper9506😊
I give this comment a ten out of tren
This being the top comment has ruined the video for me.
Yes, I know that's my problem...
Beta
My typical rest range is 2 to 3 minutes max. If I can do 60 seconds I will but I'm unable to complete the workout at 60 second intervals. I'm also 61 years old, so I think I'm doing pretty good. Schedule is mon wed fri. I don't really get sore but have symptoms of muscular fatigue on off days but snaps back with a few bodyweight exercises.
This is helpful information. No more sloppy reps just to get to the number. Form until failure or close to it. Time under tension.
It’s unreal how many people have no idea what time under tension means. 99% of people are “swingers” and “flingers “. All momentum with no negative control.
Andrew, this edited straight to the point presentation is ideal for many. Excellent editor and getting straight to the point. I hope you do all your different videos like this.
Unfortunately some of them are getting deleted due to copyright ! But i will make sure to contact dr huberman and get his approval for upcoming videos
For my own experience at 54 . Sleep and consistenty and nutrition. Training is the easy bit . I've doing 2 weight workout a week 2 sets , 20 reps works good for maintenance And the most important lol no alcohol 😂😂
Great summary on how a training schedule should be based on.
I am wondering if on a neuroscience base there are studies about stretching. I would ask the same questions asked during the conversation but extend them also to this topic. Maybe someone can answer to this ✌️
Thx!
Yes!!
There are many studies about stretching, but I don't get what you're trying to know.
The main topics involved with hypertrophy training is that static stretching lowers your total strength momentarily. So don't do it before workouts.
And that stretching in general improves your mobility, so it helps with many complex movements in the gym.
Also, another benefit is that stretching prevents the loss of range of motion that happens with age because of not using that movement often.
Great stuff!
Great information! Thanks
In the sea of bogus info, it's refreshing to hear something insightful as this. As someone who has worked out for 30 years (with very decent results in terms of muscle mass, and excellent results in terms of understanding my body), I have not found a single nonsense in this video. Yes, 24 reps work. Even for muscle mass. Never tested 30, but have no doubt there won't be much difference.
I do three sets of between 20 to 25 push-ups, depending on the variability of my fitness/weakness each day. I've worked up to that, and I'm incrementally adding more so that a few months from now I might be doing 3×30. Next step: resistance training.
As a pt i agree wirh everything
The human body is pretty amazing and it loves to be pushed
It does the pushing all by itself.
Very helpful
Stop complicating everything. Simply find what works for you and be consistent. As long as your numbers are going up, it’s working.
This is not complicated
He is just laying down the foundation of why all these things work.
If you are aware of what you are doing and why you are doing it
It increases the effect
As proposed and demonstrated by dr allia crum
I am 70 years old but still strong and getting stronger. I am averse to injury. Setting the weight such that 12 reps per set is near failure gives me the least risk of injury, and I feel great. If, as I progress through sets I have to lower the weight to stay at 12 reps before failing, I will do so. I also found doing the first set of each different exercise at a slightly lower weight than my target weight, though not an easy weight, but slightly lower than the following sets allows my muscles to get ready for the heavier weight, and I can actually progress faster through the heavier weights using this technique.
@ 69 yo I am beginning a journey to get stronger. I am familiar with lifting but retired recently and want to eat better and get stronger.Any thoughts welcome
@@DHTex11 I think this video is a good description of what I do. When it comes to nutrition, remember that refined sugar is your enemy. Level of effort counts. You can get stronger, but you have to put in the work. Make sure you keep a log of your exercise sets. Good luck!
@@DHTex11 Creatine in your protein shake one hour before exercise. You're welcome.
💡 Now it all makes sense!
Yep you all think this guy is a guru, but Mike Mentzer already knew this back 4 decades ago! He was the pioneering legend!
Great interview. Well thought out questions hitting on what most people want to know with the answers edited clearly and concisely.
Thanks for the sience...
Be carefull of the angle of the exercise everything counts becouse of the fibers.
Listen to your body for repetitions,every time will be better and more of them will you be able to do
Great conversation
He seems to have a firm grasp of the obvious
One thing that was left a little confused by the end. The failure that you cant to achieve with the sets, is in every set or just the last set of each exercise? I normally try go to failure or at least -2 failure in each and every set.
If you look at Renaissance Periodization’s sets for body parts (weekly), it falls in line with him. I believe everyone’s body muscle stimulus is different! Finding that # can be very tricky or prolonged!
Theoretically you should be able to find what your numbers are within your first 2-3 years of consistent training. This timeline gives enough time to try multiple plans and track them across months of progress to decide what is best for you long term.
10 sets? Does this include warm ups? Or warm up then do “straight sets” 3x10 ? Should the weight be reduced slightly each set?
I think hes wrong saying 10 working sets per muscle per week MINIMUM.
For the last 3yrs ive done 9 per week and made good progress. I tried to up it but recovery became an issue and progress stalled.
Ive pulled it down to 6 per week and my recovery is back, am lifting heavier and have gained a significant amount of muscle in a short time doing less volume (with strict form).
I think Mike Mentzer was right on this topic.
Most people can't muster the mental fortitude to truly push themselves hard enough to optimize Mike's training style. It usually requires a spotter and the will to put yourself through egregious hell.
Ten is a dumb number. How does one do ten sets? Three sets a session times 3 days a week MWF. Total of 9 sets, not ten.
How many sets per exercise are you doing? 2?
I’ve been feeling fatigued myself and want to switch some things up, I train full body twice a week, hit about 9-12 sets per muscle a week for most muscles.
I've been doing full-body a couple times a week. Chin-up superset with push-up, overhead press superset with bent-over row, calf raises superset with deadlift, then split squats for the finisher with more rest overall since it's a bad one. Calves don't really take much out of you even taken to failure between deadlifts. It lets the Individual muscles rest longer between sets while taking less rest time between sets. I usually do 3-4 sets per workout and often to form failure per set. Much less sore overall if you spread it out over the week. 3-4 times a week depending on energy level, soreness, work toll, sleep, etc.
@@vanessap8717 sounds like you need more recovery time. Drop down and hit the muscle groups once a week Try that for two weeks. If your in your 40's and older I bet that will help. It helped me
For context, Huberman interviewed someone else who said the exact opposite.
Who?
Rest has long been studied and it’s been shown that it doesn’t affect muscle growth. The only way it would affect growth is if rest was too short and the total number of reps you could do on the following sets is decreasing due to fatigue. But when recovered, whether you wait 3 or 5 minutes, volume being the same, hypertrophy will be the same. Period
@@Graceisbad it’s in one of his interviews. I’m can’t remember whom unfortunately.
@@fredswolen894 th-cam.com/video/iMvtHqLmEkI/w-d-xo.html&si=NaBWfihMOpRy_QRz
@@Graceisbad th-cam.com/video/iMvtHqLmEkI/w-d-xo.html&si=NaBWfihMOpRy_QRz
What if you do 2 sets in every exercise with Rpe 9.5 and 10, with 15 sets each workout? Is it a good plan for hypertrophy?
Im 24 been working out for 3 years I go to the gym sit on a machine for 30
Minutes texting and watching this stuff then leave and eat 12 In & out double doubles but with no bun then post videos of how to train on my fitness page and this really works great for me and it’s the only way to train period
Because of my work life, I can't really afford more time than a split program of pulling exercises focused on the upper body one day, leg day the next, push for upper body on the third day. On the first day, I can see achieving above the 10 working sets range on biceps if we count the biceps being indirectly engaged, but not with the back muscles.
Regarding the Thursday boots ad I just had to watch I have a question. If you are a male who purchased these boots are you required to have a tiny cuff in your pants so people can see the boot upper?
This is the best, most blunt, most encompassing, most scientific, most honest, most [insert positive feature here], something ever! (I lost myself in the middle of the sentence, sorry! Ahaha)
But seriously, so accurate, so scientific!
And sooooo against the stream, where everybody seems to be wanting to pose as having a magical formula: "just do this".
Thank you!!!
Makes so much sense the part about failure or -2. Wish I know not to do failure on squats before I fuck my back. But that good to know save failure for safe exercise like machines.
Why do ppl have to make working out complicated lol pick a training style, strength or bodybuilding with maybe a lil of both. Be consistent every week. Make it a lifestyle along with your diet & everyone will see results if your training “properly that is”
Chest presse…military presses and legs……..incline presses
Day 2 bi s tri s… day 3….back pulls to chest…lat pull downs and pullovers
Wow that was a lot of information thanks but need to watch that again and write stuf down
Great video!!!
Great clip!!!
FINALLY SOME REAL ANSWERS ON TH-cam, thank you.
1 set to extreme failure is enough for hypertrophy and it isnt talked about enough. Can use it for any body part. it's efficient and guarantees results., just use good form... I like to do a weight i can do 8ish times (until failure)... cut the weight by 30%, go til failure... rest 5 seconds... another set of reps til absolute failure... cut the weight one more time by 30% and go to absolute failure.... it doesnt even matter what weigh tyou use or start with. you dont even need to count (just be even on both sides if unilateral). Easy.
agree. Being in my 50's once a week is enough for each muscle group
Currently, I'm doing day 1 push /legs. 2. Pull/ core. Then day off 3. Repeat. Dips, pushups, squats lunges. Pullups, face pulls, straight xrunches, bicycle crunches. Just bodyweight. I like minimalist routines, high reps.
Could also get greater density, tendon development and overall strength if you play with different tempos. 3-1-3 (3 seconds down, 1 second pause, 3 seconds up) 5-2-3, 3-2-5, etc. Drop the higher rep ranges twice a week. I think you'd see a ton of benefits. Tempos are a very commonly used method in gymnastics.
@@Gh0stH0stTwenty2-2svery good advice.
How much time in between sets
@@vincentwagner106930-45 seconds. Wear that shit out!
Waw a lot of good new information in a fast way
If I did 15-20 sets per muscle a week I would be so fatigued I wouldn’t be able to do anything for a week. Crank the intensity lower to sets
I agree. Lower sets with higher intensity absolute helps me too.
If I may add though.. I’ve recently started doing Cardio before my workouts. Usually 2.5-5 miles.
Something about it really benefits my work outs.
I think it has something to do with the increased blood flow that allows me to do more before reaching failure.
That 30 rep count makes sense when you first think of doing push ups in sets
Question for sets per week per muscle group:
If it’s 10-20 WORKING sets/week/muscle group (15-20 preferable), how would that work for pyramid sets and Hight Intensity Training (HIT)?
Bear in mind, Dr. Galpin (the person being interviewed in the video) described warmup sets as: 1st set: 10 reps at 50% 1RM (1 rep max), 2nd set: 8 reps at 60% 1RM, 3rd set: 8 reps at 70% 1RM, and 4th set: 5 reps at 75% 1RM, or something similar.
If you only have 1 working set for a program like HIT, then it could be as low as 2 sets/week/muscle group. If you’re doing pyramid sets, it seems like you’re doing your warmup sets twice. Given the percentage of your 1RM it’s done in, it seems like just junk volume. If you do consider your first 3 or 4 sets as warmup and only the last set as your working set then you have the same problem as you do with HIT.
This 10 to 20 set thing is nonsense and as you say these guys neglect intensity per set, effort and mind muscle connection. Most elite bodybuilders now are not doing 15 to 20 sets a muscle a week. 6 to 10 at failure is plenty for a natty and this hitting a body part three times a week is beyond foolish. Tell me how you are recovering doing that.
Best progress I’ve had is doing 3-6 really hard sets per muscle group every 5-7 days. Training in the 5-12 rep range. Getting stronger every week.
Split: (Push, Pull, Rest, Legs, Rest) Repeat
@@yaboiij6694Same. Doing 10-20 working sets is total bs. After I switched to HIT, my gains went trough the roof
Another great one
Brilliant
Every body is different. Blows me away how many contradictions I see on this subject online. Just do you, hit the gym, and you will likely see positive gains. Oh, and eat right.
What about age and training?
When I was 17-23 I could do hard FBW 3x a week, 15-20 total sets and still recover.
But that fell apart, after some time I got problem with sleeping etc.
Now I lift 2x times a week FBW 10-12 sets near failure/failure snd I grow faster, get stronger and recover better. Instead I added 2x zone 2 cardio and 1x hitt sessions and I feel this is optimized.
HIT is nonsense
@@kevinjenkins6986 longevity and efficiency of mitochondria are correlated with Vo2 Max and endurance training.
Think again.
Wtf is 2x zone? Your English fell apart more than your workouts 😂
How old are you now? And how much time do you spend on your workouts?
@@jabbarmax im 28, doing workouts so I fit it into 1h, usually FBW with specializarion in a muscle group or Upper Lower split.
Before that i did longer workouts and it took usually 1.5h.
It's beneficial to me in that way I can agree with science that after 1h cortisol rises and you feel worse.
is muscle damage actually proven to cause growth? also what is the "metabolic challenge"? I was of the opinion that recent research shows that mechanical tension really is the most important factor by far.
Mon Wed Fri works for me, u can miss Mon. Must Do"s Wed Fri. Wednesday I dragging my feet out gym n can barely squeeze anything 😅 ,great results tho 1:15 1:30 hrs including warm up n stretchingat the end of each work out ,u must stretch 🤜🏾💥🤛🏾
I appreciate the clip!
I DON'T appreciate the lying clickbait headline "90 Seconds Resting Time is Killing Your Gains".
I am still a beginner again after not training for two years. I find the 1st set higher reps is what I need to get that mind to muscle connection going. than weight goes up reps come down. But never under 10 reps. I do about one hour full body 3 days a week. getting at least 12 to 15 sets per mucke each week . 8 weeks in down 32 lbs and putting on muscle and getting much stronger. At 59 I lifted for years 4 day splits 5 day super set workout, etc. To me, it does not matter. The work itself has to be as intense with good form as possible for maximum results imo.
Huberman’s summary at 15:00 seems very similar to Wendler’s 5/3/1
Incredibly good video, good questions and great scientifically backed but concise answers. Incredibly good video, good questions and great scientifically backed but concise answers.
Can you please repeat that, I didn't understand what you were saying
Very click bait title but the information in this one is great
The part regarding the prefatigue challenged many of what I previously had learned from bodybuilders and my own personal experience with training. All along, my notion was to put the bigger and stronger muscle to exhaustion first before the big lift in order to adequately train and optimally exhaust it. But this video seems to say the opposite based on the example regarding the smaller (secondary) biceps muscle and back training??? 6:23
Push-ups bench presses super sets done
Experts: 10-20 working sets
Dorian Yates: 3-6 working sets a week
Loser: you
50 sets per week with a 10 second rest. 3 hours per day 6 days a week Been training since 1974. Most would say over training I'm doing it wrong. Oh I'm 64.
Long time lifter but a bit confused. Dr mike of renaissance periodization says to rest 2-3mins for optimal gains as you can do more work on the muscle group. These guys seems to say 2mins or less is best. Thoughts?
Same as most things regarding exercising and nutrition on the net an awful lot of different opinions doesnt seem to be one size fits all.
Tony told me all I needed to do was confuse my muscles 😮
i pause too long so thats something to fix but im generally 6 day a week: 4*20 for an arm muscle (bi tri shoulder) 3*10 and that +++ - - - Airdyne bike, 200 situps varying type and then eitehr leg, push or pull for also 4*20 and 3*10 up and down in weight. 2hrs a day from 6 in the morning till 8. sometime earlier.
It seems like no one covers the types of hypertrophy and which one contributes more to strength and power. What about sarcoplasmic, myofibril growth and packing? Which ones and how do they contribute to strength and power and what types of workouts and diets influence the different types?
Look into renaissance periodization I think he has some videos about that
This is just a 20min clip of a 6part (2-3hrs ea) series Huberman did with Dr Galpin. I do recall there was discussion about strength/power vs hypertrophy focus. Go search/ check them and the transcripts or topic timestamps.
Who is the most relevant subject/example of successful hypertrophy training?
Look at sprinter compared to middle/long distance runners. One goes all out, 100% intensity over a short distance and the other low intensity over a long distance. Which one of those bodies would you like to look like.
I hear that analogy a lot, but what about distance skaters? Their legs are huge.
@@vanessap8717 Yes they need the power to Build speed but then let the skates and ice do the world while they glide.
@@vanessap8717 work not world
Hi, do you have example for training day to understand it more clear?
if youre doing these sets to failure, thats waaaaaayyy too many sets per week
No doubt about.
Oh yeah youtube comments guy knows better than scientists 😂🤡🤡
@@David-tr8xq Not at all...but there is plenty of clinical research that says you can get as much benefit from one set to FAILURE, than with 3,4 or 5 sets. That pertains to hypertrophy not cardio. And personally I have found this to be true with many exercises. I fact check things that I'm skeptical about...I dont just believe it because I'm a fan of the source. If someone wants to do 3 sets thats cool, but for hypertrophy it may not be necessary.
@18:43 I'd like to see his example of total body. I would assume he hits 10 working sets at least so what does that look like?
Arthur Jones. Nautilus. Same information from 50 years ago. He was way ahead of his time. A genius. All of the same lessons/information these two smart men are discussing.
I thought Arthur Jones preached one intense set with 4 to 7 days of rest
@6:38 create or maintain hypertrophy aka muscle growth. 10 sets per week or 2 sets per day.
With over 40, the pain in the one shoulder don’t let me progress much when doing pull ups. What is recommended routine for stretching and preventing issues? Unfortunately most videos are about exercises and and nearly about damage prevention
Your shoulder pain is probably due to doing incline barbell press with bad form you should always make sure that your elbows are tucked in… and for warm ups, there is no specific warm up routine to avoid injuries but the best way to go about it is by doing the exercise itself (squat,bench press, shoulder press…) with light weight and then go up gradually till your desired weight (start counting your sets when you hit the desired weight for that exercise)
@@brain.mindsethow u tuck your shoulders in