This makes total sense cause I can slam squats like theres no tomorrow some days and barely feel sore, but if I decide to do lunges, hip extensions and squats in the same day targeting quads and glutes I am just about guaranteed to get DOMS for the next few days, even if I dont push PR for any particular exercise. Thanks for the great explanation! Ive already been choosing to do multiple exercises for the same groups but this only cements my determination to leave no angle or exercise untouched. Just need a good way to work my rear shoulder head now 😅 (Resistance band that I can attach to something sturdy? I dont have a gym or fancy cable machine sadly)
FINALLY a rational explanation for why using a wide variety of exercises, equipment, angles, and positions is necessary to maximize hypertrophy throughout every muscle group. Thank you for answering a question I’ve had for thirty years.
I’ve noticed this primarily with my chest, my lower chest wasn’t growing so I focused on it and seen a big difference. This is something I feel we all knew, but this makes it legit.
@@Trollamollex Well it depends. The chest in that regard is very special, because it has different fibers running in different directions. You can't target your inner or outer chest just as you cannot target your upper or lower bicep.
huh I'm the opposite my lower chest is bigger and the upper is pretty small because i did pushups for a couple months. I got weights and ive been bench pressing now for over 2 weeks, i wasn't that educated before now i am cuz of this videos i didnt know there lower chest upper chest before so thats why my lower is bigger th-cam.com/users/shortshMSOTiXf8do th-cam.com/users/shortsReSFxw18AfA
@@Trollamollex The argument has always been you can't spot REDUCE. Which means you can't pick where to burn fat on your body by working that area more, which is 100% correct. A lot of people try to get a 6-pack by doing sit ups and crunches when they're at like 30% body fat. You can't do that it's literally impossible. No one said you can't gain muscle to make your muscles more visible. People said that you can't control where your fat comes off first
The way you can break down arguably complex physiological processes and convey them in a way that most can relate to is impressive. I’m calling it right now that this channel is going to blow up. Thank you for the awesome content.
This whole video is basically the reason why I vary my training equipment so heavily. My routines don't change a lot but I mix up the equipment each week. week 1 barbell focus, week 2 dumbbells, week 3 machine focus. Also although my routines don't change a lot it makes each workout feel more unique and has helped my overall strength gain a lot in a short period of time.
This makes a lot of sense. It also confirm what I feel about lifting: the more I learn about it, the more I realize that it is way too complex and that we know too little about ourselves to rely on that alone. What are the movements that we used to do naturally when we were hunter gatherers? I try to ask myself this question often.
is the question what we did as hunter gatherers even relevant? 1) evolution has not optimized us for long life and good health. it has optimised us for reproduction. therefore, after our horny twenties, we are essentially garbage and ready to be discarded. looking back in history probably won't help us to gain any insights in how to live longer and better. 2) we probably didn't have abundant access to protein in the past and we surely didn't have Men's Health Magazine and Hollywood showing us buffed up men all the time. I highly doubt any hunter gatherer ever looked like Schwarzenegger. People probably looked more like greek statues or people in African/American/Australian tribes: pretty lean and skinny, not at all hard to achieve, a minimum of movement, bodyweight exercise and good nutrition does the trick. PS: this is not meant to be a criticism of your comment. I fall prey to this idea that "in the past everything was better" myself all the time and recently a friend noted that evolution doesn't optimize for a long life (and that's what we all want, right?) so that got me thinking.
@@mbrochh82 Pushing those hunter gatherer and natural movements to the limit and adding better nutrition is probably just common sense for maximum muscle growth though? The only way to look like Arnie is roids.
This is so incredibly informative, I thought I understood Heinemann's but the subgroup motor unit concept really brings it home. This is great because it's nice to break up the monotony of a routine by learning a new lift every now and then, and this gives me a good reason to. I bet most PhDs couldn't explain it as good as you do.
Just found your channel, it has great potential, I can already see it. Very thorough work, clear and educational. I've already known about non homogeneous hypertrophy, now the reason is also clear.
Watching this, it helps validate my methods. I like to lift heavy for reps, then the last set I do is to failure with lower weight. I do this with bench and standing bicep curls. I like to exhaust the muscle after my workout.
Great video! I noticed myself that when I do Tricep Extensions and Pushdowns, the 2 exercises seem to emphasize different parts of my triceps, so I include both in my training. It kinda sucks that you can't do just 1 exercise and get maximum stimulation for a muscle... That would have simplified things a lot :D
I am so happy I found your channel! .. You put so much work in making it easy to go through the whole video, both by your explanation and by the visually appealing and easy on the eyes style.
This is 9 min of my life I will never get back. I can't believe I listened to all this scientific jargon to learn do varied excercises for a muscle group.
Brilliant breakdown! This is a concept many don't get... also appreciate that you expressed 12 week phases to put in perspective how long people are committing to a training phase. You've got a subscriber
Your videos continuously grow in production quality and conciseness of information. May the algorithm gods smile down on you and boost your channel up and up in subs and views! I am glad to see that your channel has grown a few thousand subs so quickly. I am interested to see the other two videos in this series. As an aside to anyone reading: Basically, if you're not sure what to make the video for your own training, Find (or safely guess the possible range of) your one-rep max. Work within 30%-80% of that 1RM weight range, preferably in the hypertrophy range of 6-15 reps to failure (providing you're not going too heavy too quickly, which can cause tendon issues since they take weeks/months up in strength). Choose 2-3 exercises per muscle group (preferably 3, in my opinion) to hit the muscles in different ways. Do the typical 15-20 sets per muscle group per week, but divide the sets between 2-3 exercises you've chosen to ensure you're giving maximum stimulus to all portions of the muscle group rather than biasing a certain section. Profit.
first time here and very interesting videos to complete information i already had. i can fell in some exercise that adding weight make your muscle increase muscle fiber recruitment specially squatting close to my pr, sometimes i think I'm at my limit during squat and still add 20 kg and still perform almost identically.
yeah i was thinking this recently we need more quality experiment's to narrow down what exercise's really target which area of the muscle, also which angles etc. we have decent info but there's still a lot more to learn.
Hey all, hope the video was interesting! Timestamps: 0:00 Welcome 0:57 Henneman's Size Principle: Many Weights Build the Same Muscle 3:57 Neuromechanical Matching 7:37 Neuromechanical Matching Explains Regional Hypertrophy? 8:39 One Exercise Per Muscle?
Hey, I'll probably make seperate videos for each muscle group. For the biceps, selecting exercises at different shoulder angles probably works (i.e. preacher curls, standing curls, and incline curls). Training the forearms would be a little different. Hammer curls would be useful for the brachioradialis. Wrist flexion exercises for many muscles on the anterior compartment of the forearm (like wrist curls), wrist extension exerices for the posterior compartment of the forearm (like wrist extensions).
Super scientific stuff makes people sound smart, but when we break it down, you either add repetitions or weight to your exercise or both to build muscle and strength 💪😉.
I'm lost. I cannot find an exercise plan that talks about exercises that go well together for every single muscle group, so It's incredibly hard to adapt to these principles. Also at 9:34 isn't that a leg curl? It isolates hamstrings not quads right?
If you leanr the function of a muscle it will help u understand what each movement works which muscle groups. The way I like to think of it is imagine your muscles being a string on a skeleton or some stucture for example think of this way the biceps attaches to your forearms if you stick a piece of string on your forearm and pull it. It would perform the same function as what your biceps are doing
Hey, you can simply create your own regime and experiement around. Evaluate how things are progressing and make any adjustments when neccessary. I'd say don't get caught up in trying to do everything perfect in one go. Regimes online are not neccessarily designed for an individual, they can be great, but long-term, figuring out your own regime is the way to go. By the way, at 9:34, that's a leg extension not leg curl, a leg curl would have the padding on the underside (not overside).
Im amazed how content of such high quality receives this low views and subs. I really hope your motivation doesnt falter. Where trash content like Jeff Cavalier and Chris Heria gets millions of views..
Thank you for your kind words dude, they truly mean a lot to me. I defo plan to keep on creating content and improving my videos and interpretation of the research as I go along!
It's interesting to see how in recent years scientific studies have often confirmed muscle hypertrophy concepts that have basically already been applied for decades just because of practical experience in the gym by lifters.
I disagree. Common gym bro knowledge dictates that light weight high reps 12-15 range for size, heavy weight low reps 1-5 range for strength. I have worked out for 20 years this year at age 34 and have never heard much of this information.
Important to back the obvious with science though. I see a lot of guys going on the whole "all you need is squat bench dead" rant. 5x5 made some incomplete concepts trendy.
This was extremely detailed yet broken down and explained so clearly. A very insightful video that didn't waste time getting to the point while still providing tons of detailed explanation. Thank you very much. One thing I wonder is about how much the energy and growth mechanisms might be shared between these sub groups - and how much mixing exercises for them should be done within a single workout as opposed to across a series of workouts throughout a weekly (or longer) plan. It wouldn't surprise me if further studies show doing the "1 exercise/subgroup to failure" per muscle per day was beneficial still, but to mix it up on different days, so you're hitting different sub groups throughout the week, rather than trying to hit all the sub groups every time you have a day for that muscle. I hope we get more studies further investigating the best practices when implementing this principal into a routine :)
Interesting how you focus on biceps brachii. It works primarily in the supinated position. You have 3 muscles that flex the forearm the biceps brachii has its origin from 2 spots that we don't care about and has its insertion in tuberositas radii and when the had pronates the bone rotates and the tendon gets twisted so its efficiency gets reduced! Then the other 2 muscles kick in and yeah...
This also plays a roll in biological law of accommodation. As the muscle gets used to a certain movement and it’s subgroup motor neurones have adapted well to an exercise, eventually further adaptation will be very difficult. So changing up exercises and “attack the muscle at different angles” is the most underrated and unheard of principle in training. People need to cycle workouts !
It’s so much easier and less time consuming to just use the really heavy weight than doing endless reps with the lighter weight. You get to failure quickly and there is no mistaking when you get there
worked out in a gym for 1 year, gained my newbie gains but after that hit my plateu, at the same time i started working in moving company. 6 months of heavy lifting, carrying boxes and allot of steps up and down, i've gained more mass and lost more fat than ever before. So yes, picking up, carrying and putting down is the most basic but the important foundation to any sorts of muscle gain.
Hi, great video! I have a question: admitting you do 3 exercises for a muscle, it is better to do them on the same day or divide them into 3 days (doing 3 workouts per week) thanks
I have a video on training frequency on the channel (called "comparing training splits"). Essentially, peforming all exercises for a muscle in one session is similar to dividing across more days when performing 12 or fewer weekly sets per muscle. With higher volumes (more than 12 weekly sets per muscle group), it's not clear what training split/frequency could be better, so select whichever you like :)
As noted in the video, you're just going to want to ensure you perform a couple of biomechanically different exercises for each muscle. For example, training the triceps and biceps with exercises that differ in the shoulder angle used is likely a good idea.
that's insane, if true it would completely debunk the notion that you cant target a specific area of the muscle. once again, the bros might have been right all along
I have not fully explored the research yet, but I believe there's evidence showing training under hypoxia (environments with lower oxygen) is still similaly effective to training under normoxia (environments with normal oxygen) for both strength and muscle growth. Here's a meta-analysis that indicates this: pubmed.ncbi.nlm.nih.gov/29045191/ Did this answer your question, or were you interested in something else as well? :)
I think it would be beneficial depending on what failed. Was it the muscle load build up of acids, you’re cardiovascular or atp production of the muscle. If it’s atp or cardiovascular failure that stopped you from doing another rep then sure. Or do you mean like increasing atmospheric and oxygen concentration and the effect we see in insects and plants being hypertrophic could you make giant muscles?
Next time you hear someone saying "it's impossible to isolate different parts of a muscle!" "you can't train just lower abs" or whatever, just send them to this video, showing that different angles alone will activate different fibers, in the same muscle.
I would be careful to not jump to conclusions here. The studies that were mentioned merely found out that growth was different for upper, middle and lower sections of a given head. Given that muscle bellies usually are thickest in the middle that would make sense. It would be interesting to see, if a different exercise produced a different result. As far as doing different exercises for different heads goes, that's not really denied by anyone (at least I never see it).
great video, glad you popped up on my tiktok lol. i have a question, when counting sets per muscle, would it make sense to count "secondary" muscles as half sets? for example, 4 sets of bench = 4 sets for chest, 2 sets for triceps and 2 sets for delts. Counting them as full sets seems strange since surely bench press wont grow you triceps to the extent that dips would. However bench definitely would cause some growth, so it can't be 0 sets.
Hey, thank you! It's a difficult question to answer and there is no one answer, haha. Different people will tell you different things. Here's the thing, if we broke stuff down more, some exercises despite targeting the same muscle group generally, don't target the exact same regions. As an example, the bench press seems to be very good for growing the lateral head of the triceps, but not so great for the medial head, and very poor for the long head. Conversely, triceps skullcrushers (an isolation triceps movement) does not grow the lateral head very much, but does grow the medial and long head very well. In this case, both of these exercises together are quite complementary (the bench grows the lateral head, while the skullcrushers grow the medial and long head). It's difficult to say what number of sets we should assign to each exercise in this event, haha. The point I'm trying to make is counting sets is very difficult to do precisely or scientifically. I think individuals should just do whichever they feel is comfortable. At the end of the day, what's most important is you're making progress on your exercises, and if you're doing this (regardless of how you're going about counting sets), all is good :)
Very interesting. For awhile, I was just doing one exercise per bodypart. I've always trained hard. But due to work changes, I now train more and do two exercises per bodypart and have noticed a signifigant increase in strength and muscle. I was only doing one exercise per bodypart because I was doing whole body three times a week. I now do a split and add the extra as I train more often. A lot of this video was common sense, but seeing it explained at a scientific perspective really made me think.
This just confirms my theory that total body stretching/ movement exercises work best while mixing in isolated muscle training for weak 🦒 spots in your body. 🚂 Entire body. 🚏 Reroute for health (track and find any lack of proper muscles supporting different regions of the body that would cause an injury due to improper training/lack thereof) then Reroute 🔙 to 🚃 continuing education and path to your destination of choice. Post. Script. You can tell where a 🦒 comes from by Thier spots. A fighter is kinda the same. Thier "spots" (weakness') is easy to identify based on training background.
Sounds similar and complementary to “positions of flexion” training methodology I studied back in 2000. Variations in muscle origin points relation to joint angles allows identification of stretched, mid, and contracted exercises for isolating specific weak points and optimising hypertrophy. Simple example: reclined bicep dumbbell curl = stretched preacher z-bar curl = mid cable curl down from overhead to behind head = flexed Check it out, these ideas seem to me to be very complementary
picking up the heavy thing and putting it down is definitely the most underrated principle
No, you can get stronger without getting bigger so you’re wrong.
wrong, you can just pick it up and after that let it fall down by itself ;)
@@scootboot1336 i hope this is a joke i cant tell
I done that today
Don't forget placing the weight back into the rack. That's an exercise truly underrated.
This makes total sense cause I can slam squats like theres no tomorrow some days and barely feel sore, but if I decide to do lunges, hip extensions and squats in the same day targeting quads and glutes I am just about guaranteed to get DOMS for the next few days, even if I dont push PR for any particular exercise.
Thanks for the great explanation! Ive already been choosing to do multiple exercises for the same groups but this only cements my determination to leave no angle or exercise untouched.
Just need a good way to work my rear shoulder head now 😅
(Resistance band that I can attach to something sturdy? I dont have a gym or fancy cable machine sadly)
Amazing how much I just learned while watching this video on the toilet. The most informative shit I ever took.
Subbed and liked
Hahah, thank you dude :)
High tension bands really help bc of how quickly you can rotate through different sets of motion
This could have been explained in 1 sentence.
Like Ahnuld always says, got to SHOCK die muscle! Keep it guessing!
FINALLY a rational explanation for why using a wide variety of exercises, equipment, angles, and positions is necessary to maximize hypertrophy throughout every muscle group. Thank you for answering a question I’ve had for thirty years.
This is great to hear, thank YOU for checking out the video my friend!
Financially-well-off Piano was already onto this when he said "change up your exercises to confuse the muscles" 😂
Check out Vince Gironda. He trained most of the Golden Age bodybuilders and was way ahead of his time.
You guys taught me something i have never heard of that muscles had something called sub groups...
I’ve noticed this primarily with my chest, my lower chest wasn’t growing so I focused on it and seen a big difference. This is something I feel we all knew, but this makes it legit.
Great! :)
This is what piases me off about the "you can't spot define" crowd.
@@Trollamollex Well it depends. The chest in that regard is very special, because it has different fibers running in different directions. You can't target your inner or outer chest just as you cannot target your upper or lower bicep.
huh I'm the opposite my lower chest is bigger and the upper is pretty small because i did pushups for a couple months. I got weights and ive been bench pressing now for over 2 weeks, i wasn't that educated before now i am cuz of this videos i didnt know there lower chest upper chest before so thats why my lower is bigger th-cam.com/users/shortshMSOTiXf8do th-cam.com/users/shortsReSFxw18AfA
@@Trollamollex The argument has always been you can't spot REDUCE. Which means you can't pick where to burn fat on your body by working that area more, which is 100% correct. A lot of people try to get a 6-pack by doing sit ups and crunches when they're at like 30% body fat. You can't do that it's literally impossible. No one said you can't gain muscle to make your muscles more visible. People said that you can't control where your fat comes off first
I was aware that multi motion for the same target was ideal, but now I have science to back it up. Tyty
Anyone else feel that at a base biologically level you already knew this based on how your body responds ?
The amount of information on everything is overwhelming.
I don't even know where to start.
The way you can break down arguably complex physiological processes and convey them in a way that most can relate to is impressive. I’m calling it right now that this channel is going to blow up. Thank you for the awesome content.
Thank you dude, that's very kind of you! :)
I will not be betting against you on that on Sean. This channel will 100% blow up.
No cap
Can I buy stock in this channel??
This is bs
Amazing
:)
This whole video is basically the reason why I vary my training equipment so heavily. My routines don't change a lot but I mix up the equipment each week. week 1 barbell focus, week 2 dumbbells, week 3 machine focus. Also although my routines don't change a lot it makes each workout feel more unique and has helped my overall strength gain a lot in a short period of time.
Sweet! :)
Ill do the same, thx u
nice one. do you wanna add a 4th week, the cable week?
Good. This way things don't get stale.
Variety is where it's at.
Guys never forget, that you also have joints and tendons. So always be careful with heavy load.
so in other words, diversify your training
very nice and simple to understand video
Great to hear, thank you! :)
This makes a lot of sense. It also confirm what I feel about lifting: the more I learn about it, the more I realize that it is way too complex and that we know too little about ourselves to rely on that alone.
What are the movements that we used to do naturally when we were hunter gatherers? I try to ask myself this question often.
is the question what we did as hunter gatherers even relevant?
1) evolution has not optimized us for long life and good health. it has optimised us for reproduction. therefore, after our horny twenties, we are essentially garbage and ready to be discarded. looking back in history probably won't help us to gain any insights in how to live longer and better.
2) we probably didn't have abundant access to protein in the past and we surely didn't have Men's Health Magazine and Hollywood showing us buffed up men all the time. I highly doubt any hunter gatherer ever looked like Schwarzenegger. People probably looked more like greek statues or people in African/American/Australian tribes: pretty lean and skinny, not at all hard to achieve, a minimum of movement, bodyweight exercise and good nutrition does the trick.
PS: this is not meant to be a criticism of your comment. I fall prey to this idea that "in the past everything was better" myself all the time and recently a friend noted that evolution doesn't optimize for a long life (and that's what we all want, right?) so that got me thinking.
@@mbrochh82 Pushing those hunter gatherer and natural movements to the limit and adding better nutrition is probably just common sense for maximum muscle growth though? The only way to look like Arnie is roids.
such important information, thank you! Will share with friends
Thank you so much!
You're on fire with the content you're putting out!!
This lends credence to exercise variation for maximum hypertrophy.
I appreciate that, thank you for your kindness. And yep, exercise variation is key!
@GENETIC BEAST You should change your channel name to "GENETIC BREASTS" because you've got some big jugs on you lad! 🤣🤣🤣
All well and good in theory but it’s hard to track gains with more than 1 or 2 variations per exercise
@@user-en5vj6vr2u Howso?
@GENETIC BEAST 🤡😂🤣
Great educational content. 👏🏼
Thank you so much my friend!
This is so incredibly informative, I thought I understood Heinemann's but the subgroup motor unit concept really brings it home. This is great because it's nice to break up the monotony of a routine by learning a new lift every now and then, and this gives me a good reason to. I bet most PhDs couldn't explain it as good as you do.
That's very kind of you my friend, thank you :)
Variety is the spice of muscle!
:)
Just found your channel, it has great potential, I can already see it. Very thorough work, clear and educational. I've already known about non homogeneous hypertrophy, now the reason is also clear.
Thank you for your kind words, and welcome! :)
You have no idea how valuable this information in, I’m taking notes and writing it down.
Awesome to hear, thank you so much
Watching this, it helps validate my methods. I like to lift heavy for reps, then the last set I do is to failure with lower weight. I do this with bench and standing bicep curls. I like to exhaust the muscle after my workout.
Nope. Low weights, high reps and sets all to failure creates way way more growth….time under tension is the key.
@@jimdandy9118 but the video just said it didn't matter...
what the heck am I watching. This video is so well done I can't comprehend. You win the internet
Wow, thank YOU so much for the kind words!
Great video! I noticed myself that when I do Tricep Extensions and Pushdowns, the 2 exercises seem to emphasize different parts of my triceps, so I include both in my training.
It kinda sucks that you can't do just 1 exercise and get maximum stimulation for a muscle... That would have simplified things a lot :D
Interesting, thank you for sharing! and yep, things would be a lot more simpler if one exercise was enough!
Its more about your elbow position in relation to your shoulders
That isn't a mystery, they emphasise different heads of the tricep.
@@ReLoadXxXxX Yea, I know. I was just confirming it with my personal anecdote:)
Do hindu pushups and see bioneer video. Check my comment on that video for breathing pattern.
Excellent narration. Straightforward and informative.
Thank YOU!
Damn, this video is gold. I really hope more people gets to watch it, keep it up dude.
I appreicate that dude, thank you!
Underrated means unneccesary and definitely means more views in youtube's title term , just like
"epic , amazing and insane"
I am so happy I found your channel! .. You put so much work in making it easy to go through the whole video, both by your explanation and by the visually appealing and easy on the eyes style.
Thank you so much my friend, that's very kind of you!
VERY VERY INFORMATIVE. THANK YOU SO MUCH
No problem, thank YOU for checking the video out! :)
This is the first video ive seen on ur channel and i couldnt even skip a single seccond! u just got urself a new subscriber . amazing work
Wow, thank you for your really nice words. They mean a lot to me :)
can i just say i think ur music choice is cool af i love nujabes, j dilla madlib all that
Haha, thank you dude. All those you mentioned are inspirations :)
Wish I found your channel earlier! Content is golden and the information is explained in a way thats easy to understand, appreciate it 🙌
Thank you, that's very kind of you! :)
This is 9 min of my life I will never get back. I can't believe I listened to all this scientific jargon to learn do varied excercises for a muscle group.
Brilliant breakdown! This is a concept many don't get... also appreciate that you expressed 12 week phases to put in perspective how long people are committing to a training phase. You've got a subscriber
Thank you so much dude!
I'm still lost lol
Crazy the way that everyone already kinda knew this intuitively but its just recently being found out
Your videos continuously grow in production quality and conciseness of information. May the algorithm gods smile down on you and boost your channel up and up in subs and views! I am glad to see that your channel has grown a few thousand subs so quickly. I am interested to see the other two videos in this series.
As an aside to anyone reading: Basically, if you're not sure what to make the video for your own training,
Find (or safely guess the possible range of) your one-rep max.
Work within 30%-80% of that 1RM weight range, preferably in the hypertrophy range of 6-15 reps to failure (providing you're not going too heavy too quickly, which can cause tendon issues since they take weeks/months up in strength).
Choose 2-3 exercises per muscle group (preferably 3, in my opinion) to hit the muscles in different ways.
Do the typical 15-20 sets per muscle group per week, but divide the sets between 2-3 exercises you've chosen to ensure you're giving maximum stimulus to all portions of the muscle group rather than biasing a certain section.
Profit.
Thank you dude, your kind words truly mean a great deal to me!
Also, amazing summary!
Great information!!
Thank you os much!
first time here and very interesting videos to complete information i already had.
i can fell in some exercise that adding weight make your muscle increase muscle fiber recruitment specially squatting close to my pr, sometimes i think I'm at my limit during squat and still add 20 kg and still perform almost identically.
Interesting!
Increasing load can increase fiber recruitment, but also peforming reps to or close to failure with a given load as well :)
How have I not come across this channel? Easy sub.
Thank you dude! Welcome :)
yeah i was thinking this recently we need more quality experiment's to narrow down what exercise's really target which area of the muscle, also which angles etc. we have decent info but there's still a lot more to learn.
Agreed!
Zyzz at the end there. Beauty.
Really great videos man, glad I found your channel.
Thank you my friend, and welcome to the channel :)
well put together
Thank YOU!
Well may be that's why old school bodybuilders were more aesthetic as they thought about this a long time ago.
I hope they do more studies about this.
I also hope more research arises in this area! :)
Super helpful
Really awesome to hear
Hey all, hope the video was interesting!
Timestamps:
0:00 Welcome
0:57 Henneman's Size Principle: Many Weights Build the Same Muscle
3:57 Neuromechanical Matching
7:37 Neuromechanical Matching Explains Regional Hypertrophy?
8:39 One Exercise Per Muscle?
Hey I liked the concepts put forth. Can you be more specific about what types of exercises. Eg: with the biceps forearm?
Hey, I'll probably make seperate videos for each muscle group. For the biceps, selecting exercises at different shoulder angles probably works (i.e. preacher curls, standing curls, and incline curls).
Training the forearms would be a little different. Hammer curls would be useful for the brachioradialis. Wrist flexion exercises for many muscles on the anterior compartment of the forearm (like wrist curls), wrist extension exerices for the posterior compartment of the forearm (like wrist extensions).
The scientific knowledge of this site and ability to break it down to be understandable and applicable is unmatched.
Thank you my friend, this really means a lot to me :)
Super scientific stuff makes people sound smart, but when we break it down, you either add repetitions or weight to your exercise or both to build muscle and strength 💪😉.
Sure, but the point of this video was the exercise variation is also notable for growing a muscle :)
Rest and nutrition matter also !
@@smartypants4571 So does air and water 🌊 lol.
new knowledge. thanks for sharing, your channel is underrated.
Thank you my friend!
I'm lost. I cannot find an exercise plan that talks about exercises that go well together for every single muscle group, so It's incredibly hard to adapt to these principles.
Also at 9:34 isn't that a leg curl? It isolates hamstrings not quads right?
If you leanr the function of a muscle it will help u understand what each movement works which muscle groups. The way I like to think of it is imagine your muscles being a string on a skeleton or some stucture for example think of this way the biceps attaches to your forearms if you stick a piece of string on your forearm and pull it. It would perform the same function as what your biceps are doing
Hey, you can simply create your own regime and experiement around. Evaluate how things are progressing and make any adjustments when neccessary. I'd say don't get caught up in trying to do everything perfect in one go. Regimes online are not neccessarily designed for an individual, they can be great, but long-term, figuring out your own regime is the way to go. By the way, at 9:34, that's a leg extension not leg curl, a leg curl would have the padding on the underside (not overside).
Just do starting strength
Thanks for the idea
No problem, thank YOU for checking out the video :)
Im amazed how content of such high quality receives this low views and subs. I really hope your motivation doesnt falter. Where trash content like Jeff Cavalier and Chris Heria gets millions of views..
Thank you for your kind words dude, they truly mean a lot to me. I defo plan to keep on creating content and improving my videos and interpretation of the research as I go along!
Absolutely brilliant
Thank you! :)
It's interesting to see how in recent years scientific studies have often confirmed muscle hypertrophy concepts that have basically already been applied for decades just because of practical experience in the gym by lifters.
ye gym rat would just say "do different exercises to hit the same muscle differently "
for real just train like you got hit by a bus and you're doing great :)
I disagree. Common gym bro knowledge dictates that light weight high reps 12-15 range for size, heavy weight low reps 1-5 range for strength. I have worked out for 20 years this year at age 34 and have never heard much of this information.
@@nicky_hashtag4264 8-10 for compounds, 15 for isolations (or sometimes a rep pause set) ......3x a week, 1 intense hour maximum. Done.
Important to back the obvious with science though. I see a lot of guys going on the whole "all you need is squat bench dead" rant. 5x5 made some incomplete concepts trendy.
nice visuals, makes it way better
Awesome to hear, thank you!
Dude just tripled my workout time.
Hence mind muscle activation. Connect with the whole of your body!
This was extremely detailed yet broken down and explained so clearly. A very insightful video that didn't waste time getting to the point while still providing tons of detailed explanation. Thank you very much.
One thing I wonder is about how much the energy and growth mechanisms might be shared between these sub groups - and how much mixing exercises for them should be done within a single workout as opposed to across a series of workouts throughout a weekly (or longer) plan.
It wouldn't surprise me if further studies show doing the "1 exercise/subgroup to failure" per muscle per day was beneficial still, but to mix it up on different days, so you're hitting different sub groups throughout the week, rather than trying to hit all the sub groups every time you have a day for that muscle.
I hope we get more studies further investigating the best practices when implementing this principal into a routine :)
Very interesting questions my friend, and thank you so much for your kind words!!!
Absolutely fascinating.
Thank you!
love ur content and the illustrations are amazing, thank you kind sir always beneficial to how i look at my training
Thank you! that's very very kind of you :)
Fascinating stuff.
Thank you!
Interesting how you focus on biceps brachii. It works primarily in the supinated position. You have 3 muscles that flex the forearm the biceps brachii has its origin from 2 spots that we don't care about and has its insertion in tuberositas radii and when the had pronates the bone rotates and the tendon gets twisted so its efficiency gets reduced! Then the other 2 muscles kick in and yeah...
Very good
Thank you! :)
This also plays a roll in biological law of accommodation. As the muscle gets used to a certain movement and it’s subgroup motor neurones have adapted well to an exercise, eventually further adaptation will be very difficult. So changing up exercises and “attack the muscle at different angles” is the most underrated and unheard of principle in training. People need to cycle workouts !
Yeah, in the very long-term, have an array of different exercises that you use intermittently is probably beneficial
Does this still hold true if you would overload with consistancy?
role*
Playing a ROLE
@@papakeno1105 Of course, but make sure you don't go too heavy too fast so your tendons have enough time to grow.
great video, i like how its easy to understand ish
Awesome, thank you my friend!
It’s so much easier and less time consuming to just use the really heavy weight than doing endless reps with the lighter weight. You get to failure quickly and there is no mistaking when you get there
I tend to feel a much better mind muscle connection when slowly contracting and doing more volume less weight
Yeah, people have their preferences :)
And some old guys can’t lift heavy because of too many injuries eg:pain.
Fair do’s
Be sure to take care of your joints, tendons and ligaments. The connective tissues are key to longevity.
This channel needs more subs because of this video!!
Thank you my friend :)
worked out in a gym for 1 year, gained my newbie gains but after that hit my plateu, at the same time i started working in moving company. 6 months of heavy lifting, carrying boxes and allot of steps up and down, i've gained more mass and lost more fat than ever before. So yes, picking up, carrying and putting down is the most basic but the important foundation to any sorts of muscle gain.
The fibres that do the most work, grow the most - who would've thought?
Hi, great video! I have a question: admitting you do 3 exercises for a muscle, it is better to do them on the same day or divide them into 3 days (doing 3 workouts per week) thanks
Same day unless you only care abt strength and not size
I have a video on training frequency on the channel (called "comparing training splits"). Essentially, peforming all exercises for a muscle in one session is similar to dividing across more days when performing 12 or fewer weekly sets per muscle. With higher volumes (more than 12 weekly sets per muscle group), it's not clear what training split/frequency could be better, so select whichever you like :)
Bro i love it you’re great at explaining
Thank you so much, that's very kind of you :)
Dude your channel is a gemstone! i have learned interesting things from your channel and you deserve way more subscribers! keep it up bro!
Thank you my friend, that's very kind of you!
@@HouseofHypertrophy how do we use this in traning
As noted in the video, you're just going to want to ensure you perform a couple of biomechanically different exercises for each muscle. For example, training the triceps and biceps with exercises that differ in the shoulder angle used is likely a good idea.
This channel is gonna blow up mark my words
Thank you my friend!
that's insane, if true it would completely debunk the notion that you cant target a specific area of the muscle.
once again, the bros might have been right all along
Yeah, based on the evidence, it does seem as though certain exercises hit specific areas of a muscle :)
Who's ever said you can't target different areas of a muscle?
@@rupert909 I'd like to know that too. Nothing I've read said you couldn't do that.
The only thing you can't target is fat sites.
Fitness channel + uk = good content
Haha, thank you!
What do you think about the relationship between oxygen intake and muscle hypotrophy? particularly during muscle training.
I have not fully explored the research yet, but I believe there's evidence showing training under hypoxia (environments with lower oxygen) is still similaly effective to training under normoxia (environments with normal oxygen) for both strength and muscle growth. Here's a meta-analysis that indicates this: pubmed.ncbi.nlm.nih.gov/29045191/
Did this answer your question, or were you interested in something else as well? :)
I think it would be beneficial depending on what failed. Was it the muscle load build up of acids, you’re cardiovascular or atp production of the muscle. If it’s atp or cardiovascular failure that stopped you from doing another rep then sure. Or do you mean like increasing atmospheric and oxygen concentration and the effect we see in insects and plants being hypertrophic could you make giant muscles?
@@HouseofHypertrophy thanks, super cool response, wasn't expecting that.
@@codyvowell5046 a little bit of both of those but yes you completely understand where I was going with that
I'm telling you this video is an instant subscribe
Welcome, and thank YOU!
Next time you hear someone saying "it's impossible to isolate different parts of a muscle!" "you can't train just lower abs" or whatever, just send them to this video, showing that different angles alone will activate different fibers, in the same muscle.
I would be careful to not jump to conclusions here. The studies that were mentioned merely found out that growth was different for upper, middle and lower sections of a given head. Given that muscle bellies usually are thickest in the middle that would make sense. It would be interesting to see, if a different exercise produced a different result.
As far as doing different exercises for different heads goes, that's not really denied by anyone (at least I never see it).
Awesome
:)
great video, glad you popped up on my tiktok lol. i have a question, when counting sets per muscle, would it make sense to count "secondary" muscles as half sets? for example, 4 sets of bench = 4 sets for chest, 2 sets for triceps and 2 sets for delts. Counting them as full sets seems strange since surely bench press wont grow you triceps to the extent that dips would. However bench definitely would cause some growth, so it can't be 0 sets.
Hey, thank you!
It's a difficult question to answer and there is no one answer, haha. Different people will tell you different things.
Here's the thing, if we broke stuff down more, some exercises despite targeting the same muscle group generally, don't target the exact same regions.
As an example, the bench press seems to be very good for growing the lateral head of the triceps, but not so great for the medial head, and very poor for the long head. Conversely, triceps skullcrushers (an isolation triceps movement) does not grow the lateral head very much, but does grow the medial and long head very well.
In this case, both of these exercises together are quite complementary (the bench grows the lateral head, while the skullcrushers grow the medial and long head). It's difficult to say what number of sets we should assign to each exercise in this event, haha.
The point I'm trying to make is counting sets is very difficult to do precisely or scientifically. I think individuals should just do whichever they feel is comfortable. At the end of the day, what's most important is you're making progress on your exercises, and if you're doing this (regardless of how you're going about counting sets), all is good :)
In short: don't forget to also hit muscles from different angles to maximise growth.
Yep!! :)
Very interesting. For awhile, I was just doing one exercise per bodypart. I've always trained hard. But due to work changes, I now train more and do two exercises per bodypart and have noticed a signifigant increase in strength and muscle. I was only doing one exercise per bodypart because I was doing whole body three times a week. I now do a split and add the extra as I train more often. A lot of this video was common sense, but seeing it explained at a scientific perspective really made me think.
Awesome!
So you divided the same series in 2 diferent excercises? Or now you do the double series? (I mean for the same muscle for example triceps)
This just confirms my theory that total body stretching/ movement exercises work best while mixing in isolated muscle training for weak 🦒 spots in your body.
🚂 Entire body. 🚏 Reroute for health (track and find any lack of proper muscles supporting different regions of the body that would cause an injury due to improper training/lack thereof) then Reroute 🔙 to 🚃 continuing education and path to your destination of choice.
Post. Script.
You can tell where a 🦒 comes from by Thier spots. A fighter is kinda the same. Thier "spots" (weakness') is easy to identify based on training background.
Sounds similar and complementary to “positions of flexion” training methodology I studied back in 2000. Variations in muscle origin points relation to joint angles allows identification of stretched, mid, and contracted exercises for isolating specific weak points and optimising hypertrophy.
Simple example:
reclined bicep dumbbell curl = stretched
preacher z-bar curl = mid
cable curl down from overhead to behind head = flexed
Check it out, these ideas seem to me to be very complementary
Makes sense.
:)
So basically what bodybuilders already knew in the 70's, but now we can prove it scientifically!
Read my comment.
Great job, you deserve more
Thank YOU!
Yes.....it is called optimal rest!
HOW DO YOU ONLY HAVE 77K SUBS!?!?
Thank you for that kind sentiment dude :)
This channel seems really cool, I'm subscribing
Welcome!!!
I love seeing real science finally catching up with Bro Science.
Haha :)
Great video!
Thank you! :)
This is very complex, and... the conclusion, witch is, rather vague (we already knew, variety in training is the name of the game) underlines it....
Genius thumbnail
Great content.
Thank you my friend!