Will You Get More Gains From Dropsets & Pre-Exhaustion? | Educational Video | Dr. Layne Norton PhD
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You should do a video on the study Jeff Nippard just did on the design for long length partials in trained lifters.
I second this! I know that the other doctors who contributed posted their results on their videos as well, but it'd be nice to see Dr. Norton's input.
Good idea. I think one thing is clear. The lengthened position is the most important part of the lift and it's why momentum sets are a total waste of time.
There is no benefit to partials over full range of motion
@@PaddyDoesasia-bj3bbmy understanding is that they found that there is no benefit to lengthened partials at the same reps, sets, and load over full rom. The question being, if you can skip half the ROM could you do more work or heavier sets?
@hjewkes
You can always keep asking questions, if, but, maybe, but anyone 6 using lifting weights as an accessory to their sport should be doing full range of motion. Jmo.
I personally don't want to be strong over a partial range of motion, I want to increase strength over the full range.
Sports/Exercise Sciences are widely criticised for their lack of rigour. Surely you should know this as an individual who claims to be for rigour. There are issues with sports/exercise sciences that are serious and UNIQUE TO THEM. They are the WEAKEST form of science, and that's pretty much a consensus in the wider scientific community. There are idiots who think that because it is a form of biology and states a handful of obvious facts that there is significant value in general. Economics uses mathematical equations and mathematics transcends biology and yet we REGULARLY critique economics and economists for their dogma and fallacies. Granted, nutrition has its own issues, but not to the degree of sports/exercise sciences.
FOR THE ALGORITHM 🎉
Great video if I'm short on time I DO drop sets, rest pause and often pre fatigue as well good to know this likely isn't slowing my progress!
Tldr. Just workout with intesity, focus on form, dont be stupid and injure yourself needlessly... and youll get muscle. Boom
Pre exhaustion has changed my chest dramatically this last 12 months. It creates such a better mind-muscle connection, plus you feel your presses so much better
ive been doing db flys before my main chest movement recently and havent been this sore in a while
@@radezzientertainment501 yep same, made huge improvements, il start with either incline cable, flat cable, or under hand. Each session do a different one
I'll keep my drop sets thank you very much
Super sets too?
Always great info, thanks Doc!
They really missed the main point of pre exhaustion. It’s really more for injury prevention than gains. I use them so for example I can do a 4 plate hack squat vs a 5 plate hack squat and keep some load off my body.
We actually don't like when you say it.
Wouldn't pre-exhaustion limit the systemic fatigue and lead to better recovery? Seems like you'd have a reduced load on your compounds which would limit the overall fatigue on your body?
I appreciate all this science, HOWEVER!!! I dont like it when they bastardise how we train or eat to control for the variables. When they test low carb, its never quite low carb and when they do drop sets they equate xyz so as not to give one group an advantage yadayadayada. I get it, HOWEVER, maybe that is the appeal of the drop set! you get more sets in in less time and therefore it wins out by being a volume increaser without it feeling like you are adding in more volume. Please, for once, just do it how we do it! If dropsets are better because you do more volume, THEN SO BE IT!!!!
How would you have designed the study? It seems to me like a catch-22 situation where you introduce problems no matter which way you do it.
@@nichtsistkostenlos6565 i would of designed it poorly and answered everyone's questions accurately. My answer would literally read, "i know there are tons of uneven variables but it would seem that drop sets are better if you have 40mins at the gym lol" for me, the constant would of been time.
Yeah, studies on these things are generally worthless in my opinion. What if there is a group that has better diet/sleep/number of androgens. Then the other group doesn't eat enough, horrible sleep etc. until I see a study that controls all of this and it's for 6 months I won't care
The forced exuberance to start the videos is cringe af
Short dense workouts appeal to me as time in the gym is limited.
Similarly, Rest Pause Training gets about the same results as traditional training but in like a 3rd of the time. Plus gets your heart rate right up.
I totally agree with you!
I think I saw somewhere they were called BULLDOZER sets.
But it is rest-Pause.
I think for Bang for the Buck timewise, and result wise,
that rest pause is the way to go!!!
And like you said it has a cardio component
I do 5 upper body Exercises,
1--Military Press
2--Bench press or incline press
3--Flyes
4--Rows
5--Curls
-----6 sets each,
except for flyes which I do 3 sets;
All rest pause, 15-20 seconds between sets.
I used to go to the gym 2x a week for a long while,
now only once a week,
rest of week , push ups, kettlebells ,chinups,, cardio,
and some high rep rest pause curls to failure.
Gym is 1 hour per week
Then 16-30 minutes at home workouts for 2-3 other days.
Saves a lot of time, but keeps you pretty strong!
What a bunch of DOGGCRAPP lol
@@midnite1235it’s called Doggcrapp training coined by Dante Trudel
@@midnite1235don’t skip legs
You need to add “repeatable” to your little mantra
Such a great review! Thank you!
Pre-print only yet!
All hail the algorithm
time under tension?
Means nothing
The reason all of yall are small and weak (including this Dr guy) is because yall over think training. Train to the limit, eat to the limit, and recover
He has world records for squats😂😂
"Eat to the limit"
No, I'm not doing that
Apparently, I have been doing pre-exhaustion without knowing it. 😂😂
I recommend adding 1 super-set with negative only reps (2-3) with a higher weight until failure.
All these vids like nippard just did too, make sam sulek more n more right. .....
Intensity n effort to failure matter most across the board.
I like when you say it, just wish that more studies were actually "Controlled" (meaning Lock & Key). Most RCT's lack the "C".
This is something I've always been interested in, thanks.
Couldn't find that shirt in description. Also need a science>feelings shirts
nice job on dan abrams show last night.
It had good positive points
For the algorithm
For the algorithm
FTA
REPS
For the algorithm
fta
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Fta
Nice
Could you do a video where you review Dr. Berg's claims. He's a chiropractor and a keto diet promoter.
Which claims specifically? Berg has made hundreds of claims.
@@nichtsistkostenlos6565 Good point. The video I saw was, "I will get attacked for this". I can't even remember what he discussed at this point, but it's not relevant as much as it is for him to be challenged on his views. I don't like the fact that he's a chiropractor making health claims outside of anything a chiropractor would be an expert in. The fact that it gets millions of views is concerning if he's making false claims.
Still need mio reps covered!
Myo reps are just rest pause with a marketable name
@@wigletron2846 thanks....I am more interested in it's effectiveness compared to things like drop sets, pre fatigue sets, etc.
But what about turkesterone, bro??
Harder than last time
When somebody calls a super set a drop set, you wonder how much they know. You pre exhaust to bring up a lagging body part. Super sets are good as a variation.
I'm a creature of habit and will continue doing things the way I currently do them. Day in day out, week after week, month after month, year after year. Seems to be working for me
First
Congrats 🎉
I HAVE to do pre-exhaustion AND drop sets and rest-pause and full range of motion and baby partials and lengthened partials because I ONLY do compound body resistance exercises -
And even though it is quick/ incredibly painful and only one superset per body part -
It WORKS BALLS!!!
No layne, i seriously hate when you yell human randomized control trial, its annoying as hell. Thanks for the educational content though.
Something I'm a bit confused by is in regards to how we now classify volume as the number of hard sets performed.
In this study, it sounds like the number of hard sets was equated for the drop set research, but considering the drop set to be a new "hard set".
I would think that if you don't rest at all between your first set and your drop set (which is typical) that you are doing more work in the first set. If we consider those to be two sets, and find equal hypertrophy between drop set group and straight set group, it seems to imply that volume tonnage actually *does* matter.
At what point does something become a new hard set or just more volume in a single set?
Eric Helms was saying recently that analysis of the data tends to show that a dropset seemingly count as a third of straight set.
@@HumbleDictator thanks for that! I guess I'm still curious how we get to call it a different set though if there's no rest in between. To me it implies that there actually is some utility to using sets x reps x weight when computing volume. Or at the very least that simply # of hard sets isn't the full picture.
If it were the full picture, I should be able to rest only 30 seconds between sets and get the same hypertrophy, even if that minimal rest means I did way fewer total reps. That just doesn't seem to align with the data though
@peterfarr9591 yes there is definitely something to the absolute amount of tonnage too. It's just that volume load gets silly when doing higher rep ranges.
@@HumbleDictator right. Like different loads aren't directly comparable or else high rep work would always be favorable
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