Why high volume is not the answer for hypertrophy
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- You will often hear Coach Thib say that excessive volume if the #1 enemy of the natural trainee. Here, Chris quotes a recent study and points out where this study fails to address several important elements regarding sets, reps, weight, exercise selection, muscle fiber activation and more. A tribute to Coach Thib’s reknown analytical style.
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Looks like Vin Diesel sounds like George St Pierre! 😂
Lol
Has plenty of shoulders and arms and no pecs
thats because he's french canadian...like George
Vin Diesel is a fat fuck
That was a great call haha
I started doing 3 sets per exercise doing 6-8 reps per set to muscle failure and past year switched to doing 2 sets per exercise with 15-20 reps per sets to muscle failure and my gains have been insane. I feel like lowering your total sets in the gym is more important than lowering the reps, because when you use light weight to failure you can stretch and contract the muscle better.
How many exercises per muscle group?
Marco Baratta for chest, back and quad and hamstring I’ll do 4 exercises. For delts, bicep and tricep I’ll do 2 exercises. So maybe a total of 10-12 sets and my workouts only last an hour but the muscle soreness I feel is just muscle, no joint or cns fatigue. My muscles will twitch and feel funny hours after I leave the gym.
Zachary McGee thanks man!
I'm on the same page these days. Can completely fatigue a muscle better than every before with 15-20 rep sets. I used to think that was impossible until I tried it. Here I am with roasted biceps 2 days later and only one set till failure...
Your gains were not insane. You might be insane but your gains sucked just like most bros in the gym. Christian was completely correct about his take on this
Oh thank you ! Finally someone explains it so it makes sense. And! This is precisely how my body responds.
There are two kinds or ways to increase muscle size - sarcoplasmic and actual muscle fiber hypertrophy. The pro bodybuilders generally work towards the sarcoplasmic method (high reps - medium weight). All that does is cram water and glycogen into the muscle cell which causes an expansion in size. Lifting heavy weights, as advocated in this video, actually increases the muscle fiber size in order to handle the heavy stress. We've all seen the pro bodybuilders and pro wrestlers who quit lifting and then lose all their muscle size. That's all the water and glycogen leaving their puffy muscles since there is no more stimulus. On the other hand, muscles built by heavy lifting pretty much stay with you for a lifetime. They DO get weaker since they're not lifting as heavy as before but the size stays. A study has shown that men lose strength twice as fast as muscle size (if they have real muscle fiber growth). The sarcoplasmic crowd loses size almost immediately and they never really had the strength to begin with. I remember seeing a famous pro bodybuilder who broke his arm. After six week the cast came off and his arm was now back to normal human size while the other arm was still huge. Sarcoplasmic muscles are about as useless as synthol muscles.
Muscle from heavy lifting does NOT stay with you for a lifetime. This is a fallacy. Muscle will atrophy without stimulation, no matter how you built it. Evolution desighned us to conserve energy and not waste resources. Muscle requires resources, so will be lost, down to base level, if not required.
Never heard it explained that way...excellent. John
Answer is at 6:15..
Thank you
man I learned alot from your articles in T nation when I began
I do HIT and recently started to consume a tbs of brown sugar prior to the work out in order to avoid burning through muscle stores of energy. Heard this from an old school body builder.
NOT going to failure, (only ~80%-90% of exertion) has boosted my gains significantly.
It allows quick back to back training as the recovery period is significantly reduced. And because the cycle is repeated so often, I can do full body workouts with compound movements.
In a relatively short time I am the strongest in the bench I've ever been, deadlift and squat are approaching PB levels. Lats are strongest and shoulders too.
Haven't trained in 3 yrs and am over 40. Eat like shit half the time. No supplements, not even protein powder.
This is how athletes train.
Intéressant. Merci
.. However; by performing the first working set for high reps (up to 20) - this will thereby prepare, pre-condition, and 'prime' the target muscle .. The target muscle is now rendered in a 'state' that is conducive to greater contractibility, and therefore engaging a greater number of muscle fibers with subsequent heavier, lower repetition sets .. The 'secret' to bodybuilding is knowing how and when to apply the right kind or 'dose', of volume, resistance, and intensity at the right time to yield the optimum result
interesting point, but i was a powerbuilder for many years and i switched my training up to like how you describe here, going very heavy with low rep sets, yet i didnt see much hypertrophy response, i only ended up getting very strong while not gaining much muscle. All the literature advice people to get strong, then go up in volume - higher weight but with more volume and that increases growth, so this isnt really true. Volume is a key component for muscle growth, and training as a powerlifter wont get you very jacked. unless volume requirements are met.
Christian is one of the few coaches who honestly address the differences between training natty, and enhanced.... being on wrong side of 50yo, i can say the gap between the two regimes really widens up.
*STOP MISLEADING PEOPLE* : here is why I believe you are misleading your viewers :
1 - * equating high rep with high volume* : as you might know volume doesn't necessarily mean high repetitions since volume for each exercise v = rep x weight x set which means increasing weight always increase the volume . and when people say high volume usually means they will increase the number of sets they add not the repetition and lower the weight, while you are trying to shoot down the high reps you are saying high volume wich make your argument fallacious to be exact you are making the star man argument fallacy .
2- *you are assuming everyone is taking every set to failure* : to put it simply going to failure with stimulate your muscles more but it will exponentially fatigue you more than stoping 1-2 reps shy of failure .
3- *rep range has nothing to do with volume* : to put it simply people choose the rep range according to exercise ( compound or isolate ) and goal ( strength or hypertrophy ) and muscle they are working since certain muscles tend to be inclined to a certain fiber type ( fast-twitch or slow-twitch ) .
So what's the conclusion
What if you only have a limited amount of weight ?
Good content.
Glad you enjoyed it
Can we bypass cortisol release by intra workout snacking to get more glycogen in blood stream?
Guy is wise, knows his shit like the back of his hand. A likeable version of Vin Diesel, to boot
I Hate vin diesel
What about the nervous system? Doesn't it need more time to recover if you train in a low rep range, allowing fewer training days? Would that affect hypertrophy?
Everyone thinks that, but it is the opposite. Training high reps and / or high volume will burn your CNS a lot faster, especially if you are often training to failure. Train with one or two hard sets per exercise, going to technical failure, meaning you could not do another rep with perfect form. Keep your sessions short and work hard AF. This is the path to success.
Would you rather walk til failure or run sprints? 🤔
rscabbage walk till failure 😂😂😂
Good example
So that leaves the question: What is the least amount off volume possible to cause a training effect, and can I recover from it in say, less than a “week”?
1 set
Just found this channel. New sub!
So should beginner train all out?
What about cns fatique.. from all that 80% sets taken to failure ? This is rly arguable.. you cant focus on cortison only
I guess that natural cortisol release is not that much of an issue if youre on roids.
Just remembering what Tom Platz said in one of his videos, about that he trained his legs twice a month. One of those sessions he did sets of 40-50-60 reps. Dunno if he only meant in his Squats but that sure sounded alot.
My question is how many sets and exercises should we do for each muscle group? I’m currently struggling with this right now as I’m experiencing overtraining effect from too much volume. I do somewhere around 24 sets for each muscle group sometimes more. I usually like to pick 6 exercises and do 4 sets each all to failure and triple drop set on the 4th set. So I now know that I need to tone it down. But I’m so used to doing high volume that I feel like I’m cheating myself if I don’t use high volume. Can you please shed some light on how many sets and exercises per muscle group that would really help me....thanks!!!
No wonder you're experiencing overtraining. 24 sets to failure per muscle group. lol
seems like we need a study to support his beliefs though....
Dorian Yates would agree 100%
He actually came to one of my presentations. Meadows, Scott Stevenson were there too... quite an intimidating audience!
Ignore Yates 1 working set . It doesn’t apply . When a man is benching warm up sets twice what most people’s 1 rep max is even though he only did 1 max set the volume was huge overall due the huge weights he lifted in the warm
Up or ramp up sets
@@EdgeOfNowhere2024 That's a fair point, and one that I made myself several times. However Dorian didn't perform that many warm-up sets. If he did 180kg on incline presses he would do bar, 60kg, 100kg, 140kg, 160kg, 180kg. Yes the 140 and 160kg set do provide some mechanical work, but the stress level was fairly low (for him). If someone does 4 sets of 8 at 180kg he would still use the same warm-up (or something similar) he wouldn't go: bar, 60kg, 180kg, 180kg, 180kg, 180kg... it would be 60-100-140-160-180-180-180-180 ... True Yates didn't only do one set. In fact he often did 2 sets to failure and one which was an RPE of around 8. But it's still lower in volume than most others.
But Arnold wouldn't i think it works for some.
He has big muscles and a shaved head so I trust him
SuperLotus 😆👍🏾
Sure, and roids have nothing to with that, he is all natural.
Yeah ...went bald nothing to do with the gear...bet
oh and he's smart...there's that as well
Coops you don’t go bald from roids
Why is this recommended to me 8 month later? You slacking TH-cam.
lmao same.
Likely because I just started being active on TH-cam. This video, for some reason, got a lot of views and as a result, TH-cam likely started recommending it more ... it's an algorithm thing I suppose.
This discussion is a hot topic right now between Jeff Nippard, Greg Ducette, Jeff Cavalier and many others.
I feel like I don't have the same pump , when I go heavy/ less reps. I just don't know what to do amymore, for gains..
@@mikerotonda6264 well,..you are correct. Tho he is talking about hypertrophy, not the pump
The problem with studies like that is that they are conducted with untrained people.
Facts. My dad greg told me that. He is a doctor
Mike Schmidt 😂😂😂
And nattys.
Nullvektor the mantle
Yup. He is not saying if these people were natural or not. Naturally takes years to actually grow muscles. Using steroids is different.
This channel should get a lot more views.
Hi thib do you think one top rest pause set is the best overall method? Thns
i didn’t even know thibarmy was a youtube channel.... ive been a long time tnation fam
Damn, GSP has been hitting the weights hard
Are you intoxicated?
@@vladimirerfan7721 i am not impressed by your performance
if he doesn’t say “tren hard” then anything out of his mouth is untrustworthy
Eat clen
Anavar give up guys
Test your limits.
Dbolish your goals.
The problem with high volume training is that you tend to hold back to a certain degree. Meaning you limit yourself to a certain rep range. Unlike high intensity training where you push a muscle to failure hence more muscle breakdown.
Here we have a jacked Johnny sins getting the scene ready before it’s go time
Christian, even after 45 years of natural training I am learning and you are correct! I am now focusing more on getting to my work set weight, resting more between sets and decreasing my overall volume, and making sure I get to the gym for my 3-day plan instead of trying to add day 3 (shoulders and arms) onto my split full body WO days 1&2. It is working! My strength is returning (even at 63) and I am even getting pumps! I was wearing myself out with too much intensity on each set, too little rest, and too many movements per body part. Natural training should be smart intensity and brevity.
This guy is awesome!!! Clearly knows what he's doing and what he's talking about
Very detailed breakdown...thank you
Ah-no mate you have this all wrong, it never was high volume training, it's high volume Syringes=switch up your tiny syringes for 100ml ones i guarantee you will go super size.
LOL true
If this was the case everyone would be huge and guess what they not 🤷🏿♂️
I like this guy because he is very knowledgeable and his drive and passion for exercising is amazing.
Damn this guy looks like Vin Diesel!!!
The (even more) jacked version
Vin Diesel wishes he could look as jacked as Christian Thibideaux!!
And sounds like Adam Sandler (his goofy singing voice is this guy's talking voice).
@@tbone764 Yeah agreed. Vin Diesel wishes he could look like this guy. This dude is crazy jacked.
Facts
Less weight is 'less' work, so 30% of 1RM for 30 Reps will be similar to 80% of 1RM for 10 Reps. In other words work is proportional to the load or weight being moved not simply a function of the number of reps.
Agree 100%. I switched to heavier weights less sets and less time in the gym. More sleep and recovery. Guess what. What a suprise my size and strength took off. I made more gains in 4 months doing this then 2 yrs training the other way. If your not on the juice this is the best way to train.
What does week look like?
awesome to hear, check out Mike Mentzer, the father of HIT (high intensity training) who proposed exactly what you're doing. He emphasized recovery above all else to go back into the gym as hard as possible.
Awesome 6-10 has always been my range . I always go after great form over weight and control. Great reps over a particular number. Over 9 months and a lockdown that took the gym away I’ve gone from 135 lbs at 5’10 to 160lbs with of course some fat gain my no doubt mostly muscle. People think I’ve been working out for 2 years or so but nope 9 months. My numbers aren’t incredible 145lb bench for reps 225 lb squat for reps 225 lb deadlift for reps (haven’t tested in forever) . I don’t really test max. And by reps I mean 6-10 or for bench 5 .
Stick to MAX OT TRAINING using 4-6 reps on ONLY THE COMPOUND MOVEMENTS. Isolation movements, use 12-15 reps. This works for HYPERTROPHY!!👍
I can see where alot of junk volume would be unnecessary, however, metabolic stress is also a pathway for hypertrophy. Some amount of extra volume can be seen as Conditioning Volume(CV). So if using your doing 70%(12RM) but at 2RIR so 4 sets of 10 reps(6ER)(4CV) which is 40 Reps, you get (24ER)(16CV), vs 75%(10RM 4x8(6ER)(2CV) which is 32 Reps (24ER)(8CV). Higher reps can also increase time under tension which will aid in Forearm development in exercises where grip is used. I mean, you can train forearms to combat that.
Now, if we use 80% as total recruitment, and you did what I call a Quad Cluster Triple 3[4]4 that is 3 reps[4 breaths pause]4 times(sets) that would all be at ER Load so that is 12ER. If you did 3 sets of those clusters, that would be 36ER(12ERx3). However, 80% is around 8RM, and only doing 3 rep clusters, your first three reps would be real 5RIR, but your second cluster would offset RIR due to fatigue accumulation from short rest pause. Now, all reps are at Effective Percentage, however, they are sort of higher RIR. This may be good from a strength perspective, but as far as hypertrophy, maybe not so much. (not for everyone). Now if you were to further increase the pause to 10 breaths between the 3 rep clusters, you would never get fatigue accumulation and the RIR would not offset, and you would never really get the burn or Metabolic stress.
What I am saying is, some junk volume may be necessary for use when you need to deload, or when you start to plateau, you can switch to lower percentages and higher reps.
You have some bodybuilders that typically only do higher rep work. 15 reps with light load, but short rest period of 20 seconds. By set 3 that light load and burn is so intense, that some will fail from the burn, although they are not at muscular failure, they are at mental failure due to burn.
I am more of an advocate of DC style Rest Pause training, to failure around rep 10, and with a twist, first Rest pause of 15 breaths, but doing 4 rest pauses and increasing the amount of breaths(time) between pauses, so I can continue to get higher ER over the 4 rest pauses. I also feel that using a 12RM, but 2RIR, so doing 10 reps, has worked well with my own recent research on my own body. I am currently going to run next, a study on myself, regarding cluster sets and 85% loading.
Great videos though. Keep it up.
Good analysis.
How would you factor in TUT in all this tho ?
Because a rep is not the same for everyone. I can use a 20RM load and tweak it so i fail at the 10th rep simply by slowing the tempo.
Wouldn’t TUT be a better indicator of hypertrophy than counting reps ?
Knowing that glycogen stores in the muscles completely deplete within 20-30 seconds at a 80% load, and glycogen utilisation is the producer of lactic acid... If i managed to do a slow tempo set which ensured failure within 30 seconds, wouldn’t i still trigger hypertrophy regardless if i did a high or low rep set ?
Whats your take on that ?
Brother, cortisol has a half life of 66 minutes. By the time your workout ends and you're into your rest phase for recovery it is all but back to normal levels regardless of how much extra you may have released during your workout. Cheers.
Exactly and while i do agree with a lot of thibaudeau's advices i think he does over exaggerate the negative effects of cortisol.
@@user-rm8by9fm cortisol doesn't lower testosterone in only inhibits testosterone production, which is not a problem since small fluctuations in testosterone do not have any superphysiological effects. chronic cortisol elevation is bad but a high volume workout is not going to do jack shit to your baseline testosteterone levels
I don't think you understand what half life means. You will not be back to normal levels in 66 minutes.
How about the increased risk of injury training that heavy consistently? Isn't it better to cycle both, or use both especially as we get older?
Use training principles to your discretion. Nothing should be done constantly, all the time, everyday, for extended periods of time. Rest, exercise switching and lighter weight (de-loading periods) should be used as necessary.
6-10 reps is not even that heavy lol
once you get to the 1-5 reps, thats where the real damage occurs.
periodize between 1-5 reps and 6-10 for max gains
Its called periodization.
@@jonatanolsen37 exactly
@@00pedroboss00 so if i did full body 3x a week 2 heavy days and one volume heavy days work up to about 80% of a max for however many reps for 3-5 sets then after about 3 weeks add more weight e.g ohp 60 kg for week 1 but in a few weeks start again at 62.5 rinse and repeat?
I won an expresso drinking contest.
And a Hyper Trophy.
Btw, I typed this in 1.96 seconds.
For 15 years I was following a typical 5-day/week bro split with high volume as a natural. Last year I discovered DC training and am so happy I did. I now train only 3 days/week (but with jump rope on some of my off days for cardio) and do only 1-2 heavy/intense working sets after whatever warmup sets I need to do. Wow, what a difference it makes! I'm making better gains in less time, and less days of working out each day. Yes, I'm still sore, but nowhere near as sore as working out 5-days/week! Most gurus don't preach "less is more" in bodybuilding, especially for naturals.
Vin Diesel is an actor and this is the guy he's playing any time he's not on camera.
Mike Mentzer said this 30 years ago and people laughed at him. I train once a week all body. And I got my best gains in strength and size doing so. What young guys especially do not get. Is you dont GROW IN THE GYM. You grow when you are resting. Many people start breaking down the fibres again BEFORE it has fully recovered and built that little bit of extra size and strength on top.
And that's how you become over trained. Pick up unnecessary injuries. And hit SIZE AND STRENGTH PLATEAUS.
I've seen this many times with guys at the gym. Stuck on a certain weight forever. Because the dont understand they're over trained. And the body is begging them for more recovery time. But they cannot understand less is actually MORE. When it comes to weight training. They see riders training like machines with their fake muscles and strength. And think they as naturals can do the same. NATURE CANNOT BE RUSHED BY ANYONE. If you body needs 96 hours to fully recover and grow from a workout. And you train it every 48 hours. You're simply WASTING YOUR TIME AND MONEY.
By that logic, dudes in prison would all be skin and bones.
@@ts9271 'dudes' in prison get steroids too...besides that that's ALL they do and sleep. It is not like they have the job to go too...sheesh
@@eldragon4076 whats your point? Original comment said he trains once a week and is in great shape, going on to explain how working out more often doesnt lead to optimum muscle growth. Guys in prison workout every single day and most of them are huge.
Mike Mentzer was a dogmatic idiot. Of course you can train every 48 hours... you just adjust volume/intensity and use periodization
I've said this to many people about only training 3 days a week, MWF, compounds movements, and that's it. The moment I said that I was baffled at how many people thought I had to be joking and that I was crazy. Mentioned 5x5 routine, 3 exercises(A and B days), the dude straight up said "That does not sound like a good idea". Yet I've been able to make consistent strength gains(Squat, Bench, Overhead Press, Deadlift). I see SO many guys doing 14,000 exercises and doing 3 exercises at the same time. It's like after 1-2 sets they do another exercise, a few sets then another. It looks like bunny hopping. I don't pay attention to a lot of what people are lifting in the gym, but I don't see many lifting more weight than last time. I especially don't see a ton of people squating because of fears of flexability, hurting their knees. Ever since I Squat and Deadlift on a regular basis, I have no such issues. Another thing, safety pins, I feel like I'm the only guy at my gym who uses those for my squat and bench. I remember one time I was doing a squat when I was with a personal trainer, set up the safety pins, the guy straight up took them off. BIG NO-NO. But he was more into quarter squats than breaking parallel.
Probably the best content on strength and fitness on You Tube. Great science and succinctly presented. But, the real world practicality is what makes this so good. If you train naturally, this is great stuff.
I've been reading dude's work for years, weird to hear him to speak hah.
It's kinda like when you read a book and then go see the movie based on the book and the actors are nothing like they were in your mind
Being a natural lifter in mid 30s, and having a high stress job while pursuing a graduate degree, I found that progressing though low-moderate-high volume phases works really well for me. Each phase is about a month long, where I deload after each phase. It loosely resembles something Mike Israetel preaches.
Voycodin this is most likely the optimal way to build muscle. Especially for a busy natural in their 30’s
Voycodin same!
Do you have a link to an example program, or to anything that talks about this in more detail?
Voycodin this is a very smart and simple way to train. The body is all about simplicity. Patience is the key to all training principles.
@@spodergibbs5088 46 and train 6 days a week. Mind you , I'm an ex powerlifter/bodybuilder
In low-volume training, maximal muscle fiber recruitment cannot be guaranteed. Thats the big difference here. Thats why powerlifters benefit from low volume training; they follow the “max effort mindset” that most bodybuilders (including regular gym enthusiasts) do not possess. Im on both sides of the coin here because I follow all kinds of training, but I will say that a key takeaway that everyone should take from this video is that high-volume training should incorporate some form of carb loading pre-workout (better during workout) to replenish glycogen if performance is the goal. If physique is the goal, I think high intensity should be prioritized along with TUT and mind muscle focus, all before high volume training. If those priorities are met (in order), then high volume can be incorporated via periodization. 80% of your max is fine but you’ll hit a wall with a mindset like that; just go for RPE 8-10 depending on how your feeling (feeling strong go for 9-10 & low volume that day). MIX IT UP THERE IS NO RIGHT ANSWER
Me: Brought my chest from 46 inches to 51 inches only by increasing total volume and nothing else. doing up to 50 rep sets.
Video: Why volume is not the answer.
I think I'll stick to my high volume training.
So, 3 sets to failure, with any 1rm percentage, is the answer? 🤔
And he’s 100% right! Nice illustration of research being utterly misleading.
Incredibly well explain, very reasonable and beneficial, thank you brother.
One word for this guy, PYRAMID. Its all in the pyramid.
Lol 🤣🤣🤣
Well yeah I think a pyramid type training can be pretty badass if you team up with a training partner and you challenge yourself.
Illuminati confirmed.
Coach, appreciate your contents, it always makes so much of sense.
And it's very easy to understand. Watching your video alone saves me from releasing too much of cortisol lol.
Are you advocating HIT training by Mike Mentzer?
Like govt funded scientists finding that in a lab CO2 absorbs/traps heat, but in the real world in an H2O dominated atmosphere CO2 is much less effectual as a GHG.
What the fuck is this, I just watched a video saying volume is key to muscle gain and now you’re saying volume isn’t necessary… what the fuck
Roids
Thibaudeau has always been full of it. Pay no heed to this guy.
He didn't say it's not necessary, excessive vol is potentially unnecessary. An appropriate amount of vol is key to progress, that vol will change depending on your goals, exercises, strength and conditioning level, recovery ability, age etc. You can increase volumes or keep it static and progress. Heavy weight whigh effort, you're gonna need less vol then lighter higher rep stuff. The point of the video is to express his disagreements w the study he mentions and when and why that increasing vol may be a bad idea for you. These things are sometimes hard to understand and he does talk a lot which makes things seem more complex to people who don't really need to hear all this info. Experiment w adding volume and keeping it static to learn what you respond well to. 5:12-6:29 That's basically it
You're looking at this incorrectly. When you do 25-30 reps the idea is you DON'T need to do as many sets.
I don't agree either.theres so many other variables that aren't even being observed.and while I think it's important to confuse the body and not get use to the same thing.from my experience Ive always looked my best an biggest doing low/moderate volume heavier weight.basically the stronger you are for a set of say 6-10 the bigger your going to look,imo doing tons of sets with lower weight is basically pointless
This non-scientific opinion is not logical.
If it were true that the first reps of a high rep set had a negative impact, then nobody would be able to do warmup sets, and I'm sure this guy does warmup sets.
In addition, all of the less than extreme activity we subject our muscles to on a daily basis would be even more detrimental.
.
i just did a high rep workout in view of my webcam, which was allegedly turned off, and suddenly this comes up in my recommendations. this spying is getting more and more blatant.
Arthur Jones & Mike mentzer sussed this a long , long time ago but alot of people can't except these methods.
Excellent tutorial Coach CT. Thank you for clarifying this very important training point for naturals
Thank you for the intelligent discussion on the subject.
What about specialization programs? They are pretty high volume
I am AARP and lifted weights for most of my life. Always stuck with 10-12 reps and 3-4 sets on most body parts. When older of course you have to be more careful about injuries.
Cole at Snake Diet was hammering away about warming up with one or two 10-12 and then only doing five reps at highest weight you can handle. All I can say is my chest, arms, shoulders have gotten harder, bigger and more defined in the last ten months. My Free T is only 70. I eat very well/healthy, as in KETO. Odd to be in better shape now than i was in my 20s and 30s.
Thought about going on TRT but I just hate doctors and the fact it is a one way street. Plus I LIKE having a lower sex drive (MGTOW!).
6 to 10 reps are not enough to deplete muscle fuel. Micro tears yes, muscle fuel... no.
I'm confused. I watched some of your other videos and you, like a Greg Doucette and others, recommend that the TUT should be around 40 seconds for Hypertrophy. Here you say 6-10 reps on a Exercise to recruit all the fibers from the get go. If I'm using a 1 sec positive, 2 second negative, 1 second hold, then I would need to do atleast 10 reps to reach that 40 sec TUT. Am I missing something? I usually do 2 working sets to positive Failure in that 6-10 rep range on compounds and 8-12 on Isolations, is that enough TUT or does it matter if the intensity and effort is that high?
in his hypertrophy course he mentions 4 different "pathways" to stimulate protein synthesis. muscle fatigue, muscle damage, Mtor stimulation, lactic acid-growth factor stimulation. The first 2 of those dont really rely much on TUT. The Mtor approach sort of does and the lactic-growth factor approach for sure relies on 40-70 seconds of constant tension etc
MC Adams i think he said for non steroid users. Cortisol will be extremely elevated when you are not using performance drugs. The guy with performance drugs would have same problem after some amount of time ( hours) which really rarely to see. That’s the reason non users should attached to short routines like 45 minutes if they are looking to build muscle. Cortisol is relative to glycogen fuel the most energy I used the most cortisol my body will release.
@@josecruz9911 What if you just eat more carbs then?
Mike Mentzer's heavy duty High Intensity Training is the answer
I took steroids and all my hair grew back, even on the palms of my hands.
calorie expendature problem guest eat more to stay in surplus glycogen eat more cabohydrates thres evidence that metabolick fatigue has some benefit tho Id recomend not going over12 15 but having some reps over 6 sure maybe over 10is benefial for metbolick fatigue and biulding work capacity and tho u can pevent law of ocomidaiton chaging reps can be valuable for that to providing very new stimulus preventing stalls
I believe this yes but I’ve been training with volume and have gained massive muscle so im good do what you guys feel comfortable with and mix it up to find whats right for you cause I was training lightweight prior to heavy lifting
purly volume might not be the answer, but its a ratio between intensity and volume, high rep in the 10-15 range hit failure is the good ratio in my opinion.
Anyone try high intensity training as a natural or off cycle?? ( Dorian Yates hit)
Im natural and ive try it for 3months.
@@Han-nk3io how did you find it?
@@nathanharvey9420 It was good for strength and mass. it is like a peak program. For muscles gains my back,chest got bigger, Leg is more defined and gains strength very fast although 4 times a week maxing out every training session is too much on the mind and the body. Some time i feel sluggish especially leg day and sleepy after a training session. Dorian Yates Blood and Guts only work for like 4 weeks max and you need do to a volume phase or deload. I recommend you try a A B type of splits or 3 days a week training maybe more effective for long term training.
@@Han-nk3io i ran it for 8 weeks and loved it but Found myself napping all weekend 😓. Ive recently switched to a P.H.A.T split so i still have strength days seems to be ok so far but will hopefully return to bllod and guts soon and do what you said 😊
Agreed but it doesn't mean we gonna jump into powerlifting training.
I think there are more benefits to high reps, like lactic acid buildup for stimulating growth, so do low reps at the beginning of the workout, and high at the end
Great video explaining the concept of training volume for hypertrophy
Genius. I feel like my cortisol easily increases as I feel terrible from over training mentally. Took me 13 years to realise time to finally losten to my body and mind
If you do high rep range you should not go to 100% failure if you are natural, for sure. And I would not do all high rep range stuff that would just give you overuse injuries over time.
I was wondering what happened to Vin Diesel he’s looking good
This guy's main argument is high volume = cortisol. But the short period of time your cortisol levels are raised during a workout makes little to no difference. Elevated cortisol over a long periods of time is when your body become catabolic
That is true. However if a person has a stressful lifestyle (which most do), cortisol is likely pretty high chronically and the higher level from the workout could tip the scale in the wrong direction. Of course, the amount of volume one can tolerate and recover from will vary on many factors, including stress levels in their everyday life. What is high volume for someone with lots of stress in their life (family, financial problems, hard job, not much R&R time, etc.) could be low volume for someone with low stress levels.
@@THIBARMY Good point. I guess everyone's daily stress levels are different.
@@THIBARMY Nicely said, what are the triggers that would indicate a stressful lifestyle ? and how does financial problems, for example, impact your physical being ? isnt corticol strictly physiological ?
All the research shows a pretty apparent dose-response relationship.
He is so right especially if your natural and don't take PED's.
The answer for hypertrophy is HGH and Trenbolone.
This is an underrated video.
He speak french vive le Québec libre
Very good points. How important is time under tension compared to weight and reps?
For hypertrophy? Not really. For developing the energy system or specific physical capacities like resistance and endurance, it matters more. CAVEAT: some methods will lead to a longer TUT (e.g. using slow eccentrics or pauses in your reps) but they work because of the nature of the task to do with your muscles, not the TUT
Porque no los dos
Alternating between high volume and high intensity works best for me.
Like alpha destiny
High volume gang all day.
Only elite genetics and noobs build on low volume.
I go to bed at night wishing I looked like Vin Diesel, Vin Diesel goes to bed at night wishing he looked like CT!
LOL!!! CT goes to bed wishing to have Vin Diesel's bank account
You cite no proof or evidence for your claims, opinion. At least the study had a measurable basis for their conclusions.
He doesn't claim proof so why bash him for not providing it. The study is massively limited in its application so he just uses his own logic and experience to make it applicable to people in a normal context. Feel free to disagree, that's fine, and then argue based on your own experience (which is valid and no one can disrespect you for that) or cite further studies etc. that contradict him.
One of the best in the Industry !!
Thanks for all you do