The Most UNAPPRECIATED Muscle Building Principle
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- We all know training creates muscle and strength gains, but there's a lesser appreciated adaptation.
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- Link to Alpha Progression App: alphaprogression.com/HOUSEOFH...
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Timestamps:
0:00 Intro
0:31 Part I: Damage
1:22 Part II: The Research
2:53 Part III: Fatigue Measures
3:34 Part IV: Results
6:08 Part V: What This Means for You!
8:18 Part VI: Individual Differences
9:07 Part VII: Final Words + More Info
References:
Margaritelis et al. - pubmed.ncbi.nlm.nih.gov/33156...
Pareja-Blanco et al. - pubmed.ncbi.nlm.nih.gov/30036...
Maoe et al. (triceps) - pubmed.ncbi.nlm.nih.gov/35819...
Maeo et al. (hamstrings) - pubmed.ncbi.nlm.nih.gov/33009...
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Hey All! Patreon Page: patreon.com/HouseofHypertrophy
- Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
0:31 Part I: Damage
1:22 Part II: The Research
2:53 Part III: Fatigue Measures
3:34 Part IV: Results
6:08 Part V: What This Means for You!
8:18 Part VI: Individual Differences
9:07 Part VII: Final Words + More Info
Hello! Really love your videos! It's a really amazing work!!!
I was wondering: would you be interested in doing a video about Isometrics?
I really wonder if Isometric training can be an effective stimulus for strength/hypertrophy. Maybe trying to answer that question could help us get more insights about the mechanisms of muscle growth. I think that it would be really interesting topic :)
Happy for you for your sponsoring, you contribute so much to bodybuilding you deserve to get paid for it at this point ! Good video as usual tho
Thank you so much 😄
Big fan of the repeated bout effect, and it's a huge part of the reason I actually think a lot of the research on training isn't particularly relevant to serious hypertrophy enthusiasts who are training hard most of the year. I rarely get sore. I can train most lifts near failure with many beyond it because, well, the body adapts.
That protocol is brutal and yet the majority of people not only survived, but thrived.
Another way to say the same thing is that what’s “optimal” over the short term is not optimal over long term.
You CAN and SHOULD push close to (or past) failure each set; keep your rest periods shorter between sets than optimal; perform a higher number of sets per session than optimal; and train each muscle group with higher frequency than optimal.
Over time, thats going to build your overall training capacity. You will shift the intensity-volume curve up so that you can handle higher volumes, higher intensity, and higher frequency.
Research is mostly a joke to be frank.
The definition of failure in research and how it’s applied is beyond questionable.
Keep up the great work dude 💪
@@gmelliot19 Alternatively, you’ll overtrain to the point you never get good sleep; you’ll never feel sore because you’re always sore; and your strength will plateau. Fatigue accumulates; you cannot train hard all year round or you’ll never recover.
Example: let’s say you currently need 4 minutes to fully recover between a set of pull-ups. If you only rest 1 minute you are not going to have an effective workout and you will just be accumulating fatigue. But if you rest 2-3 minutes you will recover enough to get a good number of reps in the next set, while also training your muscles to recover faster between repeated efforts. Eventually you might be able to do pull-ups to failure with just 1 minute of recovery between sets.
The most optimal training in long run is going to be SOMEWHAT suboptimal in short run. Especially if you care about general fitness (not just muscle growth).
Straight to the point, honest, supported by research, doesn't try to sell bs or supplements... Possibly my favourite TH-cam channel. Keep it up bro.
Thank you so much :)
How are bro-science channels getting more subs than this?!?! I am making my gym days more effective and efficient because of this man!
Thank you, this is really kind of you. It's awesome to hear the info can be of use to you 😄
From what I've seen, regardless of topic/situation, it seems a small minority of people actually engage their brains very much.
@@clamum9648 👆👆👆
Recovery always precedes Adaptation and when you include factors like nutrition, age, stress and sleep any deficiency will warrant more recovery time between workouts. Mike Mentzer often highlighted this throughout his 'Heavy Duty' training protocols.
Great information. Thank you for all of your efforts in making these videos.
good video, covered a lot of the questions and contradictions addressed in the comments from the last video
Always nice to learn something new. Amazing information as always, the animation is so cool too!
Thank you! :)
Really interesting stuff. Thanks for the upload 😉
Thank YOU for checking it out! :)
Thanks man, your channel really deserves way more subsribers than you currently have
I really appreciate that, thank you!
Great video even tho I haven't yet seen the video
😂😂😂
lol
Same
I thumbs up before even opening the vids!!!!
You're the first channel i 've ever subscribed to on Patreon. Well deserved !
Thank you so much my friend, that means a lot to me! :)
Amazing videos
The quality of your videos is so inspiring!
I really need to up my game.
Thank you so much my friend, that's really kind of you! :)
Yes!! The long awaited video!! Thank you!
No problem, thank you for checking it out :)
I never heard of this principle. But somehow I applied it to my training intuitively. I slowly added more sets and could handle more and more volume. Makes sense when you think about it. Thank you for educating me!
Awesome stuff, thank you for checking out the video :)
Always solid videos
Thank you my friend! :)
This topic is so interesting! For me it's hard to access whether I'm overtraining though if I increase frequency. I am sore from my workouts but recently I added band work the days before my lifting days. I noticed my muscles look bigger, but I have trouble sleeping and I fear I might keep doing more than optimal 🤔
That study design was really beautiful.
Agreed! :)
Dude! No matter how much i say i can't give enough credit for your hard work, I'm sure a *lot* of people tell you this but you are literally the best fitness TH-camr cause the amount of research you do. I REALLY wish your channel becomes more popular so that it may help you to make more great videos. God bless your kind soul❤
Thank you so much for those kind words, it really means a lot to me! :)
great timing 👏
Hope you like the video my friend! :)
such a great source of information i just love the science
Thank you much! that means a lot to me :)
The transparency of this channel is muaaah to the perfection
🙏
Great work as alway! I remember how sore I was when I first started working out. I kept on poking my sore muscles repeatly (pun intended). Maybe I'm just weird lol.
I don't think training more frequently than you can recover until recovery improves is a good strategy, unless you want to risk an injury.
Stop being a b.
Funny, 20y ago HST introduced measures called "strategic deconditioning" to _offset_ RBE rather then embracing it.
Would love to see if the subjects which did not benefit from improved recovery grew more muscle percentage wise compered to the ones with pronounced RBE.
Yeah, there are certainly some people that speculate the RBE is counterproductive. But I'd argue based on what we know to be the primary hypertrophy stimulus: th-cam.com/video/pNOb7jockSg/w-d-xo.html - the RBE is perfectly fine. If anything, the RBE may help you in the long-term (higher volumes etc.)
@@HouseofHypertrophy At least for myself I came to the same conclusion. I think there was never proof to demonstrate that offsetting the RBE made anyone really bigger.
While for traning more, more often and with increasing load there is ton of proof.
great video, was just going into the literature on this exact subject
Haha, awesome! :)
Very interesting video.
RBE has been very noticeable for me.
Despite my workouts being more intense, DOMs is either not noticeable at all, or very mild & short lasting.
I've been considering cutting one of my rest days for awhile now.
I think it might be time to try it out & see how it goes.
Hmm I got doms after a year of regular training... especially legs.
Well put together video.
Thank you! and yep, individual differences can exist :)
Thank you House of Hypertrophy! This video is fantastic. Great work! I train daily too, consistently for 11 months now. Lost 100lbs. Gained a lot of strength and I'm building mass now. JUST downloaded the app. TELL ME you're consolidating and utilizing general data collected from the app for further analysis....
Thank you for the kind words! Unfortunately, I'm not collecting any data from the app, but that truly could be a great idea!
@@HouseofHypertrophy Why not? Maybe just an opt in or opt out feature? I mean, you're a stat and data hound as it is, why not present to us the general gains and growth of the collective? Like a bi-annual update or the collective general data on gains and progress.
Can you make a specific video on intentionally trying to get stronger witouth getting bigger?
Yep, I do plan to make a video on this :)
Hello! Really love your videos! It's a really amazing work!!!
I was wondering: would you be interested in doing a video about Isometrics?
I really wonder if Isometric training can be an effective stimulus for strength/hypertrophy. Maybe trying to answer that question could help us get more insights about the mechanisms of muscle growth. I think that it would be really interesting topic :)
Hello, thank you for the kind words! I will indeed have a video on isometrics :)
So , we have time under tension , hennemans size principal , R.B.E. , stretch position exercises , and you can use anything above 30% 1rm to grow. This all seems to suggest you could do reps of 20 for the greatest amount of fibers hit and most time under tension with moderate weight in a stretched position very frequently . Im gonna try that .
who are you, you are like god, like my father you could be my professor. ily your knowledge is blowing my mind
I wonder whether it might still be more effective taking rest days in between and actually not get used to training everyday, because if I do that, the stimulus for hypertrophy is just as high but with less training days, whereas if I get used to a very high frequency, I'd probably have to stick with that in order to keep the body challenged, right? I do tend to always add volume etc and I noticed my body benefits from resting a little more, especially concerning stress and joint pain. Very nuanced topic, looking forward to the next video!
definitely agree that long-term stress and joint pain might make an everyday training schedule unsustainable. the other thing to consider is junk volume -- it's not necessarily true that higher weekly volume and intensity will directly lead to greater muscle growth. It seems there is a sweet spot for generating optimal stimulus, and that could be achieved either with a slightly less intense everyday routine or one that is higher intensity with more rest between, as long as progressive overload is being achieved. All personal preference depending on your body and lifestyle!
Great content, thank you for all your work.
Is there any possibility that you would be diving into fasting/intermittent fasting/strict eating schedules(for example, eating only in the morning as opposite to nights/evenings) and how it may influence muscle growth/maintenance?
Thank you for the kind words! I do plan to start having some videos on the nutrition side of things in the near future, perhaps including intermittent fasting
Awesome vid as usual but I was wondering if you will get around to some content on the nervous system??? I've been having problems with my training for about 6-7 months now and I'm sure it's something to do with my nervous system but can't find anything that is relative to my problem online....Haven't been able to train properly for about 7 months now😪
Thank you! I do plan to have content around the CNS. Generally, unless we're talking about extreme amounts of training, CNS fatigue doesn't seem to be a major issue. How's your nutrition, sleep, and stress levels, these factors can play a role in recovery
@@HouseofHypertrophy Hey that would be awesome...My Nutrition is excellent, my sleep is very good and I'm not stressed....it's all very strange how it happened so suddenly...had loads of blood work done including kidney/adrenal function but everything was normal...
waiting for this vid felt like forever
Haha, I hope it was worth the wait :)
@@HouseofHypertrophyabsolutely, thank you for the high quality content, I‘ve been enjoying every single video for the past months
I really appreciate that, thank you!
Good on ye m8
Which is better more freequency and volume without failure OR less freequency and volume to failure, for building muscle ?
What do you think of strategic deconditioning to resensitize the muscle and reset the RBE ive seen it work in HST. Also what would be better strategic deconditioning vs deloading?
10/10 channel
Thank you my friend!
ur a pro
This is great. Don't fear of fatigue boys. Goto failure.
The don is back!
Haha, thank you :)
Thanks for this! I've been one of the people asking about this because of migraines, and this is definitely what I've been needing.
Especially that line about how higher reps causes more damage; I thought it was the opposite! I've been "babying" my neck by doing low weight with high volume, but apparently I should have tried upping the weight.
Thoughts on Chris beardsleys recent posts on this topic sayin it seems after the first couple sessions u no longer get much adaption from the repeated bout effect ?
Yep! I've seen that. Firstly I would like to say I do really like Chris' work, there are some stuff I don't agree with him on, but that's okay. With regards to his post, his suggestion the RBE doesn't continue much stems from a particular meta analysis showing no further RBE between the 2nd and 3rd workout, plus another study by Chen which looked at the RBE across 4 workouts (seperated by 4 weeks).
Yet, just because the RBE may not happen much between the 2nd and 3rd workout, this doesn't mean the RBE doesn't accelerate later. In fact, take a look at the data in the Greek study in this video, between the 2nd and 3rd weeks, there wasn't much further RBE, but then look beyond the 3rd workout, we get much further RBE adaptations, with some weeks showing pretty substantial adaptations versus the previous. With the Chen study, that study did indeed show further RBE between the 3rd and 4th workout, it just didn't go beyond 4 workouts, and this Greek study did. Not to mention the Chen study involved training 4 weeks part, this Greek study involved traning 1 week apart. Also , we can see beyond the 4th workout in the Greek study in this video, further RBE continues :)
@@HouseofHypertrophy I do not lend much credibility to meta-analyses they almost always produce junk conclusions, unsurprisingly.
So...are there studies that tried this with trained individuals? People like Mike Mentzer mentioning that at trained individuals with very high intensity training creates the demand for longer rest periods due to greater stress and damage. I would like to know if this RBE turns around at some point. At least from a logical standpoint it would make sense that untrained bodies have the power to adapt their body and resources, but when the stress gets too high, longer rest periods are needed. Mentzer recommended 7-10 days rest for fully recover and growth. But his training style also contained of high intensity training including compound excercises like Deadlift, Squats and Dips. Which all should generate even more recovery time than one isolated movement like in this study. Any ideas?
🎯 Key Takeaways for quick navigation:
00:00 🏋️♂️ *The repeated bow effect (RBE) is a less recognized adaptation to training that significantly influences muscle damage, recovery, and fatigue.*
01:25 🤔 *The RBE was highlighted in a 2020 study involving untrained men performing eccentric-only quad training, demonstrating that consistent training can lead to faster recovery and reduced muscle damage over time.*
04:27 🔄 *Recovery with the RBE may fluctuate weekly, but over time, it becomes faster, emphasizing the importance of consistent training for hypertrophy and strength gains.*
06:21 🚫 *Contrary to popular belief, lower soreness and muscle damage due to the RBE do not hinder muscle building, as research doesn't strongly support them as keydrivers of hypertrophy.*
07:57 🔄 *The RBE has implications for training, suggesting benefits for exercises with a stretch, high-frequency training, increased training volume over time, and handling recovery concerns related to training to failure.*
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Will you make a video on training to failure? I've been doing it for as long as I can remember and am wondering whether or not it is beneficial to my progress.
hes mentioned it in his HIT vs high volume vid
@@Rocky-ft5cd thx for letting me know
Yep, I've covered it in some previous videos, as the other comments notes, but I will have more content on it in the future :)
the DOMS goes away fast but recovery does not get better with more training especially when taken to failure
Noti gang gang 🔔
Appreciate you dude, as always! 🙏
hey the bench press ebook is not getting downloaded....
Check your spam folder, if it's not there, email me at houseofhypertrophy@gmail.com and I'll send it over :)
so we can adapt to more frequent training if we give it a chance
Potentially so, individual differences could exist though
🐐
I appreciate that dude 😄
Huh, DOMS, I think I know what that is. I just walked across my living room like I have a load of feces in my pants cause my glutes are destroyed. They're probably a little worse than usual cause I skipped leg day last week (sorry bois) but my glutes are still usually sore even if I hadn't skipped the previous leg day. Low bar squats and especially lunges... dang 🐕
I've done one chest day a week since the beginning of this year and I still get sore for a couple days after chest day. But that might be because my sleep is trash (4 hours a night weeknights) and I have low T (at least I did a few years ago; I'd like to get tested again if I can unfrick my sleep).
cool
:) Thank you
👑
Haha, thank you my friend 🙏
I have always heard about the Repeated Bout Effect presented negatively and as something to be avoided.
Needless to say, this video is very interesting because it has a contrary take on RBE. And very encouraging to me since I prefer more frequent training sessions with little exercise variation across months of training.
Yep! based on the evidence showing DOMS and damage aren't essential for hypertrophy (nor do they seem to powerfully drive hypertrophy), I'd suggest the RBE is perfectly fine. If anything, it could be beneficial in the long term (like enabling more volume to be trained with) 😄
💪
I appreciate your support, thank you!
FOR THEE ALGORITHM!!!
Thank you my friend!
Duh?
Who cares? "Weights are fun!' The Hives
bro i saw naruto
Haha, yep! :)
This comment contains nine words consisting of at least three symbols.
so doing chin ups everyday to failure won't actually destroy my muscles, is it?