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- เผยแพร่เมื่อ 3 ต.ค. 2024
- Queens and kings, we know that you have limited time and we’re here to help. Real doctor, Dr. Pak is joined by fellow real doctor, Dr. Schoenfeld, to discuss the first long-term study on agonist-antagonist supersets in trained individuals.
The study:
Less time, same gains Comparison of superset vs traditional set training on muscular adaptations
sportrxiv.org/...
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Some might say te title is clickbait but it's actually understating the time savings. 36% less time actually equal 56% faster workouts (1/[1-0.36]=1.5625.) you could've made the title even more sensational 😉
"GAIN MUSCLE 90000000000000% FASTER AND MAKE MILLIONS RESTING"
Doctors hate this trick.
@@rmueller Lol. "Gyms hate him. This one weird trick will reduce your time in the gym by 56%"
@@Dr__Pak😂
You need to make one explaining how to gain muscle slower, because since I've started watching your channel I can't stop making gains no matter how hard I try, I'm starting to scare my children already, please help me
Straight sets this, straight sets that. What about the gay sets?!
Gay sets are old news. It's all about trans sets now.
@@doug853 Non-binary sets. One heavy pulling set followed immediately by a light pushing set.
What about non-binary sets? You aren't being very inclusive
What about tran they them sets?
Everyone knows you only achieve maximum hypotrophy by identifying as having gone to failure at the end of the set. And that’s only if you get consent from the weight first before you touch it.
Brad the GOAT
Milo the WOLF
Pak the ANIMATED HIPPOPOTAMUS
Never hit failure in his life tho
Broenfeld
@@kappakd Shoenflex
You did Brad dirty on that thumbnail! 😂
🤡
Holding on 2 machines is not easy in a commercial gym but on the other side you can be flexible with your exxercise selection.
If lat pull down is taken do pull ups.
If flat press machine do incline.
Sometimes when I wake early like today, I like to go to the gym at 6am, where all the machines almost are free! But it's hard to keep doing it consistently 🙂
Brad been doing all these side quests lately and I love it
I always train this way. Get out of the gym quick. It works and gets you pumped, so there is a fun factor too.
It’s not really building muscle faster. It’s just reducing your time in the gym/ being more efficient. Sounds like the muscles themselves are growing at the same rate.
!!!!!
Bro that thumbnail is wild lol
Went from 50 to 75 with one contrast filter
Looks like he got hit with palpatine force lightning that aged him 100 years
@@pricklycats dude looks great for 62 too. Harsh ass thumbnail haha
Invest in a home gym. Finance the equipment if you have to. Think of the monthly payments as a gym membership. And eventually you'll pay it off and never have to use a commercial gym ever again
Also add that you can find used, second hand equipment at a very lower prices
I superset back and chest, triceps and biceps and i do non-overlapping supersets as well. Like side delts and abs or calves and hamstring isolation. I usually rest 1 min but sometimes i just rest longer or dont rest at all. The workouts were hell when i first started using them.
I dont superset taxing leg movements, although I could do non-overlapping supersets like quads and biceps or hamstrings and neck work. I just dont have the energy.
Supersets are great if you have a private gym. If you have to work out in a commercial gym, like most of us, I don’t think they’re very realistic. If you can do the two exercises in the superset on the same piece of equipment that’s fine, but if you need two different machines, or other separate equipment, then they’re very hard to implement. They did address that issue in this video. I still think they underestimated the inconvenience of supersets, however.
Just grab a pair of DBs and take them to the machine you’re using or even try BW exercises. Additionally you can do a ton of supersets on cable pulleys etc
@@Dr__Pak That works for some exercises, but as in the example Dr. Schoenfeld mentioned (Leg Extensions & Leg Curls), dumbbells aren’t going to do anything for you. There are some work arounds, but overall, in a commercial gym, it’s going to be more trouble than it’s worth.
@@chrisschutze2315 No it won't. "more trouble than it's worth" is a bit wild my friend :P
Examples (all courtesy of chatgpt):
1. Chest Press Machine and Bent Over Dumbbell Rows
2. Lat Pulldown Machine and Dumbbell Chest Press
3. Seated Row Machine and Dumbbell Incline Press
4. Pec Deck Machine and Dumbbell Reverse Flyes
5. Incline Chest Press Machine and Single-Arm Dumbbell Rows
6. Machine Shoulder Press and Dumbbell Lateral Raises
7. Cable Machine Tricep Pushdowns and Dumbbell Curls
8. Bicep Curl Machine and Dumbbell Overhead Tricep Extensions
9. Leg Press Machine and Dumbbell Romanian Deadlifts
10. Seated Leg Curl Machine and Dumbbell Goblet Squats
11. Leg Extension Machine and Dumbbell Hamstring Curls (using a stability ball)
12. Smith Machine Squats and Dumbbell Lunges
13. Hack Squat Machine and Dumbbell Deadlifts
14. Calf Raise Machine and Dumbbell Step-Ups
15. Seated Calf Raise Machine and Dumbbell Toe Raises
16. Chest Fly Machine and Dumbbell Rows
17. Cable Chest Press and Dumbbell Bent Over Rows
18. Lat Pulldown Machine and Dumbbell Flyes
19. Machine Rear Delt Flyes and Dumbbell Front Raises
20. Shoulder Press Machine and Dumbbell Rear Delt Flyes
21. Smith Machine Shoulder Press and Dumbbell Lateral Raises
22. Smith Machine Bench Press and Dumbbell Rows
23. Tricep Extension Machine and Dumbbell Hammer Curls
24. Preacher Curl Machine and Dumbbell Skull Crushers
25. Seated Row Machine and Dumbbell Bench Press
26. Smith Machine Incline Press and Dumbbell One-Arm Rows
27. Leg Press Machine and Dumbbell Calf Raises
28. Hack Squat Machine and Dumbbell Romanian Deadlifts
29. Seated Leg Extension Machine and Dumbbell Stiff-Leg Deadlifts
30. Smith Machine Calf Raises and Dumbbell Squats
31. Seated Chest Press Machine and Dumbbell Bent Over Flyes
32. Cable Row Machine and Dumbbell Incline Press
33. Incline Chest Press Machine and Dumbbell Rows
34. Tricep Pushdown Machine and Dumbbell Hammer Curls
35. Bicep Curl Machine and Dumbbell Overhead Tricep Extensions
36. Leg Curl Machine and Dumbbell Bulgarian Split Squats
37. Seated Leg Extension Machine and Dumbbell Romanian Deadlifts
38. Smith Machine Lunges and Dumbbell Squats
39. Hack Squat Machine and Dumbbell Deadlifts
40. Calf Raise Machine and Dumbbell Step-Ups
aaaand another list
1. Push-Ups and Bent Over Dumbbell Rows
2. Bench Press and Single-Arm Dumbbell Rows
3. Chest Press Machine and Lat Pulldown Machine
4. Incline Dumbbell Press and Dumbbell Rows on an Incline Bench
5. Dumbbell Shoulder Press and Face Pulls with a Cable
6. Lateral Raises and Rear Delt Flyes (both with dumbbells)
7. Arnold Press and Dumbbell Bent Over Reverse Flyes
8. Machine Shoulder Press and Cable Reverse Flyes
9. Barbell Curls and Tricep Dips
10. Dumbbell Curls and Overhead Dumbbell Tricep Extensions
11. Cable Curls and Cable Tricep Pushdowns (same cable machine, different attachments)
12. Hammer Curls and Skull Crushers with Dumbbells
Here's also some cable examples:
1. Cable Chest Press and Cable Rows
2. Cable Flyes and Straight Arm Pulldowns
3. Cable Shoulder Press and Face Pulls
4. Lateral Cable Raises and Cable Rear Delt Flyes
5. Cable Bicep Curls and Tricep Pushdowns
6. Reverse Grip Cable Curls and Overhead Tricep Extensions
7. Cable Squats and Cable Pull-Throughs
8. Cable Lunges and Cable Leg Curls
9. Cable Woodchoppers (high to low) and Cable Reverse Woodchoppers (low to high)
10. Cable Crunches and Cable Back Extensions
11. Cable Front Raise and Cable Reverse Fly
12. Cable Curl and Cable Tricep Pushdown
13. Cable Kickback and Cable Side Leg Lift
14. Cable Standing Oblique Crunch and Cable Russian Twist
15. High Cable Chest Fly and Low Cable Row
16. Low Cable Chest Fly and High Cable Row
17. Cable Lateral Raise and Cable Upright Row
18. Single Arm Cable Press and Single Arm Cable Row
19. Cable Rope Hammer Curl and Cable Tricep Overhead Rope Extension
20. Standing Cable Bicep Curl and Cable Tricep Kickback
21. Cable Crossbody Curl and Cable Tricep Pressdown
22. Cable Standing Leg Curl and Cable Front Squat
23. Cable Sumo Squat and Cable Romanian Deadlift
24. Cable Hip Abduction and Cable Hip Adduction
@@Dr__Pak I appreciate your taking the time to list so many examples. I agree with most of the upper body pairings. The leg exercises all seem to be with cables, which I personally find very awkward and uncomfortable. I’m not going to trade all of my barbell and machine leg exercises for cable versions. I’m not trying to force any narrative, or even to be combative. I love Dr. Schoenfeld, and we all owe a ton to his research. This video is fantastic and contains a lot of great information. I won’t, however, be swapping out my leg day routines for cable alternatives just to be able to do supersets. You, and everyone else watching this video, are obviously free to choose any exercises they wish.
@@chrisschutze2315 Nobody said to change all your exercises to supersets 😁I just think that the statement claiming that supersets in a commercial gym are "more trouble than they're worth" is hyperbolic and somewhat invalid. That is all ❤
Dog Crap, rest pause. Please review🏊🏋♂️🦊
When I changed programs I took supersets out because the second and/or third exercises were plagued by fatigue. Even heavy cable wrist curls to medium weight cable lat raise was exhausting but when I broke it up with a 30-90sec rest I almost never failed a set and got a better pump (likely due to more time under tension).
Menno was with Brad, Dr. Mike was and now Dr. Pak. When will be Milos time, for an audience with the Muscle God
Its hard to do super sets at a standard gym because there are other people. I can't stand people that hog machines. Pet peeve of mine. One alternative is to super set with a buddy that way you can trade off of course the rest periods will be a lot shorter.
Only problem is training in busy gyms at peak time, you'd need a training partner to hold each piece of equipment & swap back and forth
When I think of Brad's recommendations, I wouldn't say he's pro lots of volume of massive volume.
When it comes to the nausea, in my experience has only been a problem when I do a lot of super sets back to back to back. Like a circuit.
However it's never been a work capacity problem. I'm pretty sure it's due to the vagal response (name might be slightly different), but it's supposedly due to all the blood leaving your organs. When half my body has a crazy pump from super-sets, then no amount of cardio conditioning will make me not feel sick after a while. Takes 15-20 minutes to go away.
Myo-reps are now my go-to way to save time and get a potent stimulus in the gym. The focus on a single muscle group stops me from getting nausea and it has the added benefit of better SFR due to the ability to use lighter loads but stay close to failure.
Whas it no rest at all at the supersets?
=
@@Dr__Pak thanks. Would love to see a similar study with more volume.
try heavy ass squats then first then you see some major fatigue in the other exercises
Please talk overreaching: good bad ugly? Should I functionally overreach
where is his muscle?
Super sets is just not practical in packed gym..
The way I am doing it and I don't feel nauseous or exhausted is like this:
I start my timer and I do one set every 2 mins alternating between 2 different exercises.
Example:
-I start the timer
-I do 1 set of chest press
-When the timer hits 2 minutes I do 1 set of lat pull down
-When the timer hits 4 minutes I do 1 set of chest press
It's pretty easy.
It saves me 50% of time
Normally i would do 1 set per 3 mins (20*3=60mins per workout)
Supersetting takes me 1 set per 2 mins(20*2=40 mins per workout)
For the hogging multiple machines things, I put my bag at the main machine and then I usually phrase it as "Can I work in with you, whenever you rest? :)" at the next machine I need to use. At least where I'm at most people are nice. Usually they're not like "No dude, I have to sit here and look at my phone for a few minutes so you can't do leg curls, even though it's 2 seconds of adjustment." Switching up the implements helps a lot to, like barbells, DBs and machines within the super or giant set. It has led to some issues where an old fella says "What gives you the right to do the Smith machine bench AND row machine? How much longer do you have on the Smith?" and I just tell them they can work in on either machine I'm using I'll adjust it for them. It definitely has led to some issues where people can't fathom doing 2-3 exercises at the same time for different muscle groups, but it saves time.
Quad stomp ab and thigh if you’ve got the wheels for it
Dr pak looks like Kratos
I train like this, but I pair a bigger with a smaller Muscle or a compound with an isolation Exercise to minimise the fatigue.
E.g. I do Back with Triceps and Chest or Shoulders with Biceps and I use the same equipment for both (Cable Curls + Cable Lateral Raise, Single Arm Pulldown + Triceps Pushdown....)
Even in my high Volume Phases (16-20 Sets per Muscle Group)
My workouts are maximum a bit more than an hour long because it is so time saving
He don’t know nuthin’
Ive gone front traditional sets -> Atagonistic Supersets -> Rest: Pause / Myo Reps.
I've migrated to Myo Reps as I enjoy the training intensity over the shorter time frame and for me being busy with the family it is gold.
I feel like I'm progressing more than with straight sets with Myo Reps and can still progressively overload with Reps and/or weight. And the bonus is I'm not in the (Home) Gym any more than I need to.....unless I need more time out from the family !!
What I would love to see is an updated study on Rest Pause (or Myo Reps) - do you know anyone planning to complete one?
Love the content.
charles staley edt bout to make a comeback
Lol i did exactly that my last session, supersetting backsquat into rdl as my first superset. Rest was isolation work though
i think dropset with superset will help gaining muscle much faster then traditional and superset..... superset will do okay if less people in gym.. can use leg extinction machine doing 4 option with is top leg,leg curls, 2 glutes position
Supersets are the bees knees
So train the same period of time, supersetting to the moon, theres no brakes on the gain train
If sometjing is half the calories you can eat twice as much
Ok you guys need to be careful with this nausea stuff, im pretty sure i just got memed into nausea post workout.
Never had nausea post workout my entire life until the first workout post watching this video lmao.
I almost always super set. Works great for me. I do a lot of sets and exercises during most sessions and it allows me to get it done in a reasonable amount of time plus keep my heart rate elevated.
Brad the "this is my failure" Schoenfeld
The Godfather
"They all had at least one year of resistance training and some of them were quite large."- So, the study was done on a bunch of fat (and, on occasion, obese) people who were (for the most part) novices at the gym. Doesn't sound so good without the deceptive doublespeak now, does it?
Want to bet that many of our studies’ participants are more jacked than you? We will be including anonymised video footage of the participants of our upcoming ROM study.
Also, read the paper, the participants were indeed not obese and had plenty of training experience.
Holy buckets!
Would just make sense to recommend if you're not completely fatigued and out of breath or nauseous then you can add supersets just fine lol. Sometimes we don't really need more evidence to know this like we have human intuition and logic.
A lot of people don’t have a reasonable expectation of how hard they need to train - telling them they need to sit on the edge of breathlessness or nausea is way harder than they are ready for.
Time weights (sic) for no man 😉
Brad looking rough
Pak of Bred baby 🤪
Supersets do require being more "fit" as they are more intense
I am at the end of my bulk and I am gassed from my normal training ngl
that is why I highly recommend resting a bit between the sets. You do not have to go straight into the next exercise. This should solve the issue unless work capacity is terrible, but that should develop over time with this type of training.
6:18 M' Lord mog.
He have no cains tho
Dr Pak looking like Luca brecel and brad looking like a smack head 😂
wheres boogs… dr pencilneck is at it again
"Thank you for being my friend" 🎵
Hahahah
Stop overthinking got to horsecock those big boy weights
It’s not the ducking weights, it’s not the ducking strenght. It’s the intensity to bring it and to keep on ducking bringing it!!! People don’t do that shit! People live of energy!!!
@@AK_Catholic_Traditional it's the mentality
40% faster than what? And if you've been training for a few years, you are not going to gain much if ANY more muscle, so...
Interesting information. In the interview, you guys said the goal was to get more people doing resistance training.
I think it's more important to get people to realize how important it is to their aging self to start and keep on weight training. If we keep on explaining this and having more elderly people put their videos on TH-cam, that's better than rushing thru a training session. I think focusing on time is counter productive for society, for qualty of sets and exercise.
Its like when i see people walking their dog and using the phone at the same time. Maybe you can say you're saving time and getting more done, but the relationship between your dog and you is not getting better as far as quality is concerned.
I've trained dogs and walking your pet mindfully is the best bonding and practicing communication time you can get.
Same thing with muscle training. I think mindfully working out is better for humans over all.
I do have friends that superset alot. And their whole life is a rush. Their big, but not happy. Not all of course.
Just my opinion. ✌️😊
I will try some superset just to say i gave it a good effort.
great
Insanely bad click bait
COPE AND SEETHE
@@Dr__Pak I am :)))
@@akalion213 ❤❤❤
Pretty much what I've done for 4 decades. Bro sets bore me...push/pull was the logical route.
Upper lower maximize gainz
Intresting.
Any change in bodyfat percentage between groups, as in, did the superset group lose some bodyfat?
You need to stop being bald immediately
What's the "minimal effective warm-up for injury prevention?" We older and injury-prone athletes can't jump in and do 8-12 reps to failure, as this study did. Including a warmup in time-constrained lifting is difficult. Do you have any suggestions? Might make a great video.
There isn't any miracle solution, you simply have to do your warmup sets. I think 2 warmup sets before your first movement is best. First set at 50 % of your top set, second set at 75%.
That being said you don't need to do warm up sets before every exercise if you're training the same muscle. Taking an extra 5-10 min to include warm ups is worth it and not a big time difference.
@kw1213 My super time-saver routine is one set of 15 reps three times per week with no warmup, and I've had gains with that. I think I'll switch to two sets of 15 reps twice a week with one warmup set. If I'm thinking about it correctly, that should be more volume, more recovery days, plus a small warmup for a similar total time. I'd love thoughts or feedback from the good folks here.
Clickbait. No increase. Just another HIT with faster sets.
No you will not gain muscle faster stop the nonsense folks