Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Read more for timestamps and statistical significance discussion: Timestamps: 0:00 Intro 0:28 Part 1: How Many Sets? 4:34 Part 2: These Exercises Build More Muscle? 9:23 Part 3: Same Gains in Less Training Time? Many people are under the impression that when we get a non-statistically significant result, we have "proof" there was not a real difference between groups, or that statistically significant results "prove" there was a real difference. However, this is a mistake. We say a study found statistically significant results if a "p-value" was (typically) less than 0.05. A p-value tells us the probability of obtaining results at least as extreme as those observed if we assumed there was no difference between groups. Thus, a p-value of 0.05 tells us that there's a 5% chance of getting results at least as extreme as we did if we assumed there was no difference. Given that 5% is generally considered a small chance, we suppose there could be a difference between groups. Hence obtaining a p-value of 0.05 or smaller gives us a "statistically significant" finding and we suspect there is a real difference between groups. However, notice that 0.05 is pretty arbitrary. In fact, any p-value threshold we use as a cut-off to delineate between "significance" and "nonsignificance" is arbitrary and debatable. Furthermore, since this is probability, there's nothing certain about it. It's entirely possible to get a statistically significant result when there's a real difference between groups (and vice versa). This is not to say p-values are useless or should never be used, it's just that we need to be clear on what they tell us. To understand the results of a study, considering all the given statistics and other research is a good idea. Considering this, looking at the results of the calf set study detailed in the video in conjunction with the other literature, I feel we can appropriately conclude that for pretty much all muscle growth measurements, the results followed a dose-response (12 weekly sets > 9 weekly sets > 6 weekly sets) despite the fact not all differences were statistically significant.
Thank you for another informative video! I'd be interested in the following subject related to supersets and reducing workout time: Supersetting an isolation exercise after a (somewhat) compound exercise. Example: A set of dumbbell presses or deficit pushups will mainly target the pecs and get those (close) to failure. In the meanwhile, the triceps get half a workout. So I like moving on to a triceps exercise without rest, e.g. overhead extensions; That saves me half the triceps workout... but I wonder if it's as effective??
Am I over training? I do 4 exercises per muscle group twice per week. The first 2 exercises are more compound type exercises and the last 2 exercises are more for hypertrophy... so in the first 2 exercises I do 3 sets of max 10 reps... and the last 2 exercises I do 2 sets of max 10 reps, per muscle group... that's a total of 12 sets per muscles group per session, 24 sets over all per week, and that works out to about 100 reps per muscle group per session and around 200 per week max... Eg: Bench press 3 x 10 Incline bench 3 x 10 Cable Flys 2 x 10 Chest dips 2 x 10 Twice per week... Same goes for back, triceps and biceps... Legs and abs are 2 exercises with 2 sets per exercise and a max of 10 reps each... All exercises, sets and reps are done with 1 minute rest intervals... Am I over training? Any feed back would be great...
My apologies if anything is overwhelming or confusing! I tried to do my best to explain how these new studies fit into the overall research, and they all generally further support what' has previously been mentioned on the channel. If you have any questions, I can do my best to answer them!
@@HouseofHypertrophy I mean, it's a lot of stuff to keep in mind when planning a workout but it's better to have more data as possible. I think u do a great job at providing the data and it's up to us to use it ^^
00:02 Training with higher weekly set numbers improves muscle growth 01:50 Performing nine or more weekly sets for a muscle produces greater growth. 03:28 Optimal muscle growth with 12 to 20 weekly sets per muscle group 05:09 Lowering overload training leads to significant muscle growth. 06:47 Nordic curls maximize hamstring muscle growth 08:28 Training muscles at longer lengths may promote more muscle growth 10:15 Antagonist supersets with multiple exercises in trained subjects for faster muscle growth 11:55 Consider incorporating antagonist super sets for muscle growth
Heads up! I presume you made this with AI? There are some errors. The 06:47 timestamp "Nordic curls maximize hamstrings growth" is not correct, rather it's seated leg curls that produced overall more hamstrings growth. Also, the 10:15 timestamp suggests antagonist supersets produced faster growth, this is not the case. Growth was similar 🙏
This is the best, no-nonsense bodybuilding resource I have ever come across. The research studies don’t necessarily demonstrate what’s best for everyone in every situation, but they are a great place to start and accurately reflect what I’ve observed over four decades of training. A beginner can save years of wasted effort mining this channel.
This is gold! Of course there's the obvious biceps/triceps and quads/hams, but I can already visualize how great it must feel to pair something like a Decline Bench with a chest supported T-Bar Row, appreciate ya laying out the not-so-obvious antagonist muscles!
I think it's better to think in terms of movements instead of muscles for this. The lower pec isn't exactly the antagonist to the upper trap and you won't be able to isolate either one. Instead, pair a vertical pull with a vertical push, a horizontal pull with a horizontal push, a leg extension with a leg curl, a biceps curl with a triceps extension etc.
@@benjoleo in terms of movements The lower pec is exactly the antagonist to the upper trap when you superset Dips & shrugs they are the same movement except that in shrugs you don't bend your elbows unlike Dips
I do plan to sometime make a video on crafting programs for building muscle! But it is possible for you to take the general principles outlined in the videos and attempt on your own. Nothing will ever be perfect, so don't be afraid to get things wrong! You can also adjust and experiement overtime on yourself 😃
Renaissance Periodization has good lecture series for programming a-z for strength or hypertrophy probably 5-6 years old now, so House of Hypertrophy's info is more recent and may better represent the research's center of mass, maybe this helps you? Jeff Nippard is another evidence-based dude who may be helpful to you
Planning for muscle growth is pretty simple compared to planning for strength training. Jeff Nippard recently released pure bodybuilding programs and there are videos showing the exercises on his channel.
HIT High Intensity Training is the best.I do 4-6 sets per body part with super intensity.I only train each body part once a week.i also do cardio. Ive made more gains than when i used to do 12 sets and training a body part twice a week. I used to be a competitive bodybuilder. Kudos to Mike Mentzer and Dorian Yates.
I like the supersets. I train at home every day and i always try to do my target in 30 min. It's very difficult and it requires a lot of willpower to not just rest between sets but when I do I gain a lot of time. I also do 4 day split: - Chest, triceps and neck. Weighted push ups, handstand push ups, skull crushers, neck extensions and neck curls - Lats and mid back. Pull ups, weighted pull ups and standing bent over rows focusing on the mid back muscles - Legs and shoulders. Lateral raises, upright rows until sternum, single leg calf raises, leg extensions, bulgarian split squats, hip thrusts. - Biceps, forearms, abs. Crunches, hanging leg raises and curls (supinated for biceps, pronated or reversed for brachialis). Day 2 also trains forearms indirectly. Except weighted push and pull ups, everything is either 12 or 20 reps (normal or legs). I find legs benefit a lot from some borderline cardio because i use them on the daily, and I don't want to go on a hike and die. The only two exercises I train with very high reps are crunches (I can't figure out how to do weighted at home, so this is the next best thing) and hip thrusts (because I want to perform well if you know what I mean). I started doing everything at once but as I started balancing my workout, reducing time and isolating more muscles I split into push pull, then push pull legs and now this. I used to sometimes be still sore on the 3 day split because remember I train every day without rest, but now I'm always ok. As you can see each day always has some very different groups I can use to rest in between; neck vs chest/triceps, legs vs shoulders, biceps/forearms vs abs. Day 2 is the only one I still simply just rest in between because nothing else feels good when I'm doing pull ups idkwhy. Any tips?
Nordic hamstring curl on a GHD bench with hip flexed would be a better alternative to stretch the muscle out more, easy to load and it hits the muscle really well.
Have been training steady, for about 9.5 years. My split is 6 on 1 off, leg day is Wednesday and Saturday, for calves I do 4 sets standing, 4 sets seated each leg day. It has worked great for my gains.
Is it possible to create a document that contains the summaries from each of the “Ultimate Guide” videos for each muscle group? I think it would really help when creating plans and trying new things to see what works best. Thank you for the great videos💪🏻❤️
If I ever have a dozen hours to spare Ill go through them all and try to make one. Ive been taking notes on them in a notes app but its really targeted towards my own goals.
I only train with super and giant sets thanks to Natural Hypertrophies Channel and advise. Will probably never go back to training traditionally, absolutely love it. Chin-Ups and Dips is my favorite combo.
@@phoneywheezesuper sets are two different exercises performed back to back. Example bicep curls and then Tricep press-downs. Giant sets are 3 or more exercises. So Bicep curls and then Tricep press-downs and weighed sit ups performed one after the other with minimal rest.
@@phoneywheeze alternating between 2 (superset) or 3+ (giantset) exercises with little to no rest. While you do one set for exercise A the muscles you use in exercise B are resting, you can squeeze in more volume in less time. Better done with exercises that do not interfere too much with one another. A circuit in callisthenics is an extreme example of a giant set. There are videos on the channel about this.
Your videos have been and always be my recommended videos for anyone wanting to understand an easy and simplified but thorough understanding of how to lift. Great information and solid imagery for people to see and understand. Beyond this, I have been waiting on a study to be done on partial bench press as it has been stated that lifting in the stretch position is best for muscle growth. So, do we no longer need to push all the way up and should do partial bench press to maintain that stretch position? Thanks in advanced, fellow lover of what you do.
Thank you so much! I think it's your choice. Currently we have no direct research on partials with the bench press, but my thinking is that you can experiment with long length partials on the exercise if you like. I have no doubt it will still build muscle quite well, the question is if it's better. Hopefully future research will help answer this!
Hey, can you make a video about all the compound exercises to target every muscle and every functional movement? That would be a good video to appeal to both bodybuilders and athletes.
on trained individuals, there is evidence supporting more muscle damage training at lengthened positions, thus resulting in less muscle protein synthesis directed toward hypertrophic benefit and more towards reparation of the muscle fibers as a result of calcium ion overload. how are we neglecting the idea that muscle damage and recovery is a factor in suggesting training 12 sets per week while also suggesting lengthened position training which further damages muscle? much love, HUGE fan of the channel
Muscle damage seems to reduce quite a bit with the repeated bout effect. The study which suggests damage causes less MPS towards hypertrophy shows this itself, as after 3-4 weeks damage was substantially reduced. I know there are some folks in the fitness industry that suggest the reduction in damage from the repeated bout effect isn't that much, but (in my opinon) the best study on the topic shows the repeated bout effect is quite powerful over 8 weeks. I covered that study in this video: th-cam.com/video/KuUjEC9G5FY/w-d-xo.html
Training to failure 1x frequency 4-10 sets 2x frequency 2-5 sets 3x frequency 1-3 sets All depending on training status, individual variance, rest times and exercises performed. These volume studies are not reliable and they contradict dozens of other studies.
These volume studies are always on untrained individuals, we have no idea how close they are training to failure, and they tend to only train one muscle group, so recovery doesn't really come into play. Try doing these studies, but on trained individuals and do 12 sets with EVERY muscle group. How can we apply these studies to trained individuals who are training the majority of muscle groups? 12+ sets per muscle group per week AND recover? Hahaha no.
@@rastaraptor6619 12+ sets is counting bench press as triceps and shoulder volume, rows as bicep volume etc. That's how those studies count it, so it is actually doable. I do 10 sets of lateral raises to failure a week currently, but more for other muscle groups.
After applying the lessons from every House of Hypertrophy for the last few months, my gains have multiplied by a factor of about 50. I can't fit in my house anymore. Thanks HoH!
Interesting that many other channels state that fewer reps (6 per set) with more weight are better for growth in large muscles. I started doing antagonist super sets in the 80s but they weren't labeled as such then, just made sense to me.
I favour them mainly because it’s just so much more time efficient. I know you could argue my second movement of each superset may suffer a bit from forearm/grip fatigue, but I’ve selected carefully over time! I’m surprised more people don’t do it.
Over an almost 15 year period ( in total - with 2 hiatuses of 2 years in between ) i 've trained ( naturally ) using all kinds of systems in regards to amount of reps , sets , training frequency , training principles etc. The best results i've ever gotten for calves is doing just one set to failure , with a focus on the top contraction , per workout. Two or three times a week. That's it. Might not be for everyone , but i've met other people who've built excellent calves this way. ( used by Dave Palumbo , who developed great calves , as well )
It's not a matter of gains, but what leads to better gains. For trained guys there are drop sets and not much else different from untrained people. Though untrained can benefit from those as well.
By the way, that cartoon showing the leg extension is not depicting optimal seat position. You should have the seat back as far as it will go so you can lean back and it will make the quad muscle more extended as you do the extensions, thus creating more tension.
When you start becoming fickle about cartoons, you know you're not getting enough time in the gym. We CAN tell that you're not busy at all the parties you get invited to. That's for sure
As long as you're doing something that somewhat works, the biggest determining factor is time. A person training for 3 years is going to be bigger than someone with 1 regardless of the little changes.
A day that HoH uploads is automatically a good day 🥰 Am I wrong in stating that RDLs will also build more muscle than a Nordic curl? And I’m performing my RDLs with a hex and straight legged, so I use a lot more glutes, but my hamstrings do get a lot of growth stimulus too, right? 🤔 I tend do switch the style within sets: I first do a rep with straight legs, followed by a rep with bent legs, and just repeat this. I also perform them on step-ups to have more ROM 😅 If you answer me: thank you! But if you don’t: thank you anyway for the video 😅🙏
Thank you as always my friend! I believe you're correct. There's no direct studies on that, but I would assume overall hamstrings growth should be better with RDL's due to the combined hip flexion with straight knees. It's quite possible there's slight regional differences as an RDL is a hip extension exercise while Nordic curls are a knee flexion exercise. One day I should create a guide to overall hamstrings training to clear that up, but in general, it does seem like slightly different regions of the hamstrings (upper vs lower regions) are involved differently during hip extension and knee flexion exercises 🙏
Good stuff! Are you still planning to do a video on strength vs size? Despite your name, I actually don't follow you for the pure growth elements and am much more interested in being as strong as possible without bulk.
I love your vids so much, like literally, i wanna know everything abt my body, but i'm in shock only for one your video, so you doing really great, keep do vids, i keep watching :). btw i'm russian, and bad at english, and i write it by myself, so hope you understand everything i said before.
Muscles are not the same, some muscles benefit from higher frequency and sets but other benefits from higher load and low volume, calves and legs in general and designed for endurance and they can handle more frequency and they like higher training volume like going for higher reps and sets for legs. But other muscles in upper body like arms and chest likes higher load and lower volume than legs. results may vary between individuals that's why you need to find what works for you.
I've recently had great success with calves (begginer to intermediate, 1y of lifting). I do it as an antagonist superset on push days, in between bench sets, on a leverage squat machine. I do very heavy loads with one leg, then use both legs to add reps at half the weight (2 legs simultaneously). The key part is the stretch at the bottom, which feels good, unlike when sitting down at a calf machine. I don't really worry about sets and reps, just do as much as I can without it interfering with the push workout.
I have been working out for almost 2 years now, on the second year I changed my way of working out, doing pretty much only 3-4 weekly sets for each muscle, and pretty much grew and doing well, progressing with weights and all, and I want to say I am pretty much above average. I am still not sure whether actually 9+ weekly sets per muscle group is ideal.
Love supersets. My approach is different tho, I'll do flys then bench press, shoulder press then lat raises, underhand lat pulldown with a bicep curl. Generally a compound movement followed by a light weight high rep isolation exercise. I've noticed a huge difference in time and effectivenes. Superset of bent over rows and y raises really helped my upper back develope
The question is... are you in the gym to hurry, or to grow? Speaking from experience... You will get the same results in a shorter time when you do supersets, but you will also... 1. cause more systemic fatigue (meaning you'll skip sessions later in the week or have to take a deload week after 3 weeks of lifting hard) 2. be drenched in sweat and need to sit around catching your breath for 30 minutes after you get home/get to work. 3. make smaller improvements than if you'd rested 3-4 minutes between harder sets (because you'd be limited by the target muscles rather than cardiorespiratory fitness and nausea) The choice is yours. I have gotten much bigger since decreasing the pace of my workouts. Squeezing in a 30-minute workout before work was better than not working out, BUT it is not as beneficial or enjoyable as taking my time and allowing myself to recover for 3-3.5 minutes before doing hard, good quality reps.
supersets are fine for isolation movements with small muscles. supersets with big muscles like chest and back may work for beginners, but not for well trained intermediates. the fatique ist just too high.
It is clear, we have 4 studies that now shows 34 sets is better than 20 sets. We dont really know where the cut off is, but volume can be much much higher than we thought before
I only train 24-30 sets per week total for consistent strength gains. I do not want to gain much muscle mass or change my body weight by much. I know this data is about hypertrophy, but I wanted to comment to point out the various goals there are for training. With this knowledge we can say, train very hard and heavy for a lower number of sets, getting stronger while minimizing short-term hypertrophy.
With over 3 decades of training I still prefer the Mentzer 'Heavy Duty' training protocol for best results - low volume-high intensity sets- infrequent sessions (2x per week)
I rather have my muscles grow slow but strong. I don't know what this 'FAST' even mean in this regards. Keep your workout 30 mins long, use heavy weights, mind your balanced diet. And you will have success, no matter your age. I'm 47, and I grow muscles like a 20 yr old. Keep your body healthy. That's all it takes.
Exciting studies! Any videos showing the researcher definition of "momentary muscle failure" (MMF)? I've seen some researchers (example: Brad J Schoenfeld) who consider MMF as happening when the positive movement stops vs some who keep holding in static position, and then continue resisting hard against the negative.
They cover that in methodology they delay the measurements to a period in which that would no longer be significant which is typically the previously studied 72 hours but is sometimes more.
@@Cfergsthebest Yeh, I personally don't think 72 hours is enough time especially if volume is high. I know from experience, doing 10 sets for quads in one wprkout and they'll be swollen for at least 5 days.
Max growth per session analysis would be interesting. I can only train two times per week and usually do 12 sets per muscle group. Would like to know, if going higher would benefit me.
A good research would be the assessment between 4 sets 3 times a week on a single muscle and 4 sets 3 times a weel with other muscles trained. Mostly to assess if recovery is an issue.
I think it is very worth to be pointed out that these individuals trained only one group muscle meaning that part of the body they trained was the only muscle that required resources to recover after training. Let's say per training session I do 4 different exercises for different muscle groups such chest, back, legs and shoulders. That means my body is required to recover all muscle groups that underwent 4 sets per session. Differently put, I may not recover after working out on 4 muscles per session with 4 sets for each muscle group.
Overall, the video suggests that performing at least 9-12 weekly sets per muscle group, training muscles at longer lengths and incorporating antagonist supersets into your workout routine can all be helpful for maximizing muscle growth.
Consistency… Person a starts on 5x5 and moves to hypertrophy training will have a different result to person b who started on hypertrophy going to 5x5. No one responds the same to everything no matter the control experiment. Some people have poor joint health, I can barely handle leg exercises after squatting for 10 years to 3x bodyweight squat. Others might not be able to get to even 2, some might be able to get to where I got and stay there. Same with deadlifts, almost 3.5x my bodyweight, my back is wearing out, others may be fine others won’t get close. Either way, my legs don’t put on size easily but get very strong no matter how I train; and others may build lots of muscle and not get very strong.
Or just track your PRs for continuous progress in whatever reps,sets or loads. Progress is the goal And the way. Number of reps and sets are tactics to serve one strategy, progressing. 1 or 20 sets is the same, do what you prefere. If you're a pump chaser go for multiple sets, if you're time efficiency seeker go for single digit sets but ENOUGH intensity (load or failure). In 4 months if you only worry about continuous progress you will no longer look back and confuse tactics with strategy. Recovery/rest day is Crucial Food is Crucial Everything else you hear is channels content noise
Amazing video as usual! What are you thoughts on "overhead triceps extension "? I have never seen such dichotomy about it being an emphasis on the long head of the triceps....
Thank you so much! I believe it does develop the long head well. This is a fairly recent video I did on the triceps: th-cam.com/video/fyPZ9rGVBWc/w-d-xo.html Those who suggest it doesn't train the long head much seem to be using leverage/EMG data. But I think there are some important problems with doing this in this circumstance. The most important thing is we have direct data measuring actual muscle growth showing great long head hypertrophy from overhead extensions :)
Hello, love your videos! 🤙💪Can you make a topic on Static contractions (Overcoming Isometric or Yielding Isometric) Vs Dynamic contract ("normal" traning) for muscle growth?💪💪 Sorry for bad English! Have a Nice Day!
a question, I perform shoulder press 3 sets on tuesday and then another 3 sets on friday, a total 6 sets a week for side delt. But I also do 3 sets lateral raise along with it which means that I am hitting the same muscle (side delt) 12 sets a week in total?
I personally superset AND droplet. It is not the most hypertrophic but I'm almost certain it's the most efficient. Roughly, I'd approximate that I'm getting 85% of my potential gains for a given session in only 50% of the time.
For those in their 60s a workout made up of supersets is the perfect way of getting a few quiet and relaxing weeks away from the missus at the local hospital.
I'm glad to hear the about the "decrease in nausea" reported overtime with supersets. In the interest of time, I've started doing more and can relate. Although not all antagonist based, like weighted dips/pullups/lunges - repeat.
So i got a question, in the first part it says 15-20 reps per set until failure (momentary failure) but isnt it "better" to train with more weight to get better muscle growth and keep the range of reps around 4-8 for example?
But wouldn't higher set numbers require less weight/reps? I train to failure for the final (3rd) set - there's no way I could do 4 without reducing the weight or reps per set. Does this still benefit from greater relative muscle mass increase?
Shouldn't we also take into consideration the duration of the studies? It is possible that high number of sets can only accelerate muscle growth without necessarily increasing the maximum muscle one can build. For example the first study mentioned lasted for 6 weeks, but perhaps after, say 1-2 years the results would be the same.
This channel has to blow up soon, similar to Jeff Nippard, but with even more info, cites the best studies and actually looks into the studies to see if they’re credible, this channel will blow up at some point as long as it keeps going.
Giving you dislike for wrong statements about statistical significance. It’s a bare minimum to claim reliable hypothesis testing results before going deeper into causality, confounding effect and other things
Hi, could you please make a detailed video about how many sets for each muscle group? Because for your rear delt for example, you need less volume then bigger muscles like your quads.
Why is it the case that the lying leg curl didnt grow the bicep femoris short head more than seated leg curl when it is the same position as the nordic curl??
does this mean we should do at least 9 sets of lateral raises per week? or does it include rear delt and front delt exercises too? Since often they are different functions
"61 untrained women trained to failure" yeah, no. People have no idea what technical failure is especially people that dont train a lot. Most of the time slight discomfort and tiredness is a signal to stop the set and this is not even close to failure
Except the women training to failure were most likely pushed to failure by the researchers, as is often the case. Broadly speaking, it is a higher bar to hit than for many folks training on their own.
These studies are very flawed for example 5 sets of 8-12. they do exactly 5 sets of 8-12 eventhough the weight might not even allow them to go to failure.
@@peterspaulding4716 if the UNTRAINED group was actually doing 4 sets to failure like actual failure they wouldnt be able to walk properly for the next week at least not even mentioning another training session. This is too much volume to recover from for people not used to weight lifting. Also 4 sets to failure? i can't imagine how many reps would it take to achieve that on untrained individuals. A research based on people who lift regullary would be a much better fit for this.
I understand why one might think that. But it is very much the case that the researchers supervise and push the subjects. I'm not too sure if they did it with this study, but some studies do pay subjects to ensure full cooperation. I also have had online conversations with the researchers of that paper in the past, and I can truly say they do a great job and certainly know what momentary failure is and isn't. Ultimately though, I think it will be ideal for future studies to attach videos to put this concern to rest. Anyhow, I do understand your skepticism, but I just thought I'd share my 2 cents.
@@HouseofHypertrophy i would like you to dive deep into the volume problem. If there are studies that favour higher volume per week then why are the junk volume studies exist aka germanvolume training study.They are contradictions.
In Part 2 you showed a chart where the muscle volume of the hamstrings increased by over 15% during the study period. How can this be explained? Extrapolate the study period to a year and everyone would double their legs.
Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Read more for timestamps and statistical significance discussion:
Timestamps:
0:00 Intro
0:28 Part 1: How Many Sets?
4:34 Part 2: These Exercises Build More Muscle?
9:23 Part 3: Same Gains in Less Training Time?
Many people are under the impression that when we get a non-statistically significant result, we have "proof" there was not a real difference between groups, or that statistically significant results "prove" there was a real difference.
However, this is a mistake.
We say a study found statistically significant results if a "p-value" was (typically) less than 0.05.
A p-value tells us the probability of obtaining results at least as extreme as those observed if we assumed there was no difference between groups. Thus, a p-value of 0.05 tells us that there's a 5% chance of getting results at least as extreme as we did if we assumed there was no difference. Given that 5% is generally considered a small chance, we suppose there could be a difference between groups. Hence obtaining a p-value of 0.05 or smaller gives us a "statistically significant" finding and we suspect there is a real difference between groups.
However, notice that 0.05 is pretty arbitrary. In fact, any p-value threshold we use as a cut-off to delineate between "significance" and "nonsignificance" is arbitrary and debatable.
Furthermore, since this is probability, there's nothing certain about it. It's entirely possible to get a statistically significant result when there's a real difference between groups (and vice versa).
This is not to say p-values are useless or should never be used, it's just that we need to be clear on what they tell us. To understand the results of a study, considering all the given statistics and other research is a good idea.
Considering this, looking at the results of the calf set study detailed in the video in conjunction with the other literature, I feel we can appropriately conclude that for pretty much all muscle growth measurements, the results followed a dose-response (12 weekly sets > 9 weekly sets > 6 weekly sets) despite the fact not all differences were statistically significant.
how did you learn to edit and what software do you use?
so when comparing the lowering phase training vs regular, did they use the same weight and reps?
Thank you for another informative video! I'd be interested in the following subject related to supersets and reducing workout time: Supersetting an isolation exercise after a (somewhat) compound exercise. Example: A set of dumbbell presses or deficit pushups will mainly target the pecs and get those (close) to failure. In the meanwhile, the triceps get half a workout. So I like moving on to a triceps exercise without rest, e.g. overhead extensions; That saves me half the triceps workout... but I wonder if it's as effective??
How many reps are in each set, probably a stupid question
Am I over training?
I do 4 exercises per muscle group twice per week. The first 2 exercises are more compound type exercises and the last 2 exercises are more for hypertrophy... so in the first 2 exercises I do 3 sets of max 10 reps... and the last 2 exercises I do 2 sets of max 10 reps, per muscle group... that's a total of 12 sets per muscles group per session, 24 sets over all per week, and that works out to about 100 reps per muscle group per session and around 200 per week max...
Eg: Bench press 3 x 10
Incline bench 3 x 10
Cable Flys 2 x 10
Chest dips 2 x 10
Twice per week...
Same goes for back, triceps and biceps...
Legs and abs are 2 exercises with 2 sets per exercise and a max of 10 reps each...
All exercises, sets and reps are done with 1 minute rest intervals...
Am I over training? Any feed back would be great...
The info across the web being “Pretty confusing” is a massive understatement. 😂 Great content!
Haha, thank you so much!
Fun Fact double tapping a comment will like it
What? I thought this only worked on Instagram and TikTok.
Just double tapped your ass
I didn't know that 😹
Twice as hard but good comment for an exercise video.
Nice to know didnt know that🙂
I'm here again to get overwhelmed by new data.
My apologies if anything is overwhelming or confusing! I tried to do my best to explain how these new studies fit into the overall research, and they all generally further support what' has previously been mentioned on the channel. If you have any questions, I can do my best to answer them!
@@HouseofHypertrophy I mean, it's a lot of stuff to keep in mind when planning a workout but it's better to have more data as possible. I think u do a great job at providing the data and it's up to us to use it ^^
@@HouseofHypertrophy overwhelming in a good sense. I love it.
just train, man.
@@takenghost7036🚂🚄🚅🚆
00:02 Training with higher weekly set numbers improves muscle growth
01:50 Performing nine or more weekly sets for a muscle produces greater growth.
03:28 Optimal muscle growth with 12 to 20 weekly sets per muscle group
05:09 Lowering overload training leads to significant muscle growth.
06:47 Nordic curls maximize hamstring muscle growth
08:28 Training muscles at longer lengths may promote more muscle growth
10:15 Antagonist supersets with multiple exercises in trained subjects for faster muscle growth
11:55 Consider incorporating antagonist super sets for muscle growth
Time is valuable. I thank you.
your info is highly appreciated. thank you
Thank you very much!
Heads up! I presume you made this with AI? There are some errors. The 06:47 timestamp "Nordic curls maximize hamstrings growth" is not correct, rather it's seated leg curls that produced overall more hamstrings growth. Also, the 10:15 timestamp suggests antagonist supersets produced faster growth, this is not the case. Growth was similar 🙏
@@HouseofHypertrophy thanks for the watchout! I noticed after watching the Nordic curls part from the timestamp and was surprised to see the opposite
Another great, high-quality video from the House of Hypertrophy.
I appreciate your support, thank you!
Love these types of vids. Straight to the point without all the unneccesary fluff
This is the best, no-nonsense bodybuilding resource I have ever come across. The research studies don’t necessarily demonstrate what’s best for everyone in every situation, but they are a great place to start and accurately reflect what I’ve observed over four decades of training. A beginner can save years of wasted effort mining this channel.
I truly appreciate your kind words, thank you!
Awesome to see you getting recognised by other content creators . Been coming here for my best info for a good while
Thank you so much, I truly appreciate your support!
Appreciate you covering our study
Thank YOU for the awesome work dude!
Two goats showing love 🙏
Antagonistic muscles:
lower pec & upper traps
mid pec & mid back
upper pec & rear delt
front delts & lats
triceps & biceps
wrist extensors & wrist flexors
abbs & erector spinae
gluteus maximus & hip flexors
gluteus medius & adductors
quads & hamstrings
calves & tibialis anterior
9:41
This is gold! Of course there's the obvious biceps/triceps and quads/hams, but I can already visualize how great it must feel to pair something like a Decline Bench with a chest supported T-Bar Row, appreciate ya laying out the not-so-obvious antagonist muscles!
I think it's better to think in terms of movements instead of muscles for this. The lower pec isn't exactly the antagonist to the upper trap and you won't be able to isolate either one. Instead, pair a vertical pull with a vertical push, a horizontal pull with a horizontal push, a leg extension with a leg curl, a biceps curl with a triceps extension etc.
@@benjoleo in terms of movements The lower pec is exactly the antagonist to the upper trap when you superset Dips & shrugs they are the same movement except that in shrugs you don't bend your elbows unlike Dips
Ok
Please make a Video on how to plan the Workout for most muscle growth
I do plan to sometime make a video on crafting programs for building muscle! But it is possible for you to take the general principles outlined in the videos and attempt on your own. Nothing will ever be perfect, so don't be afraid to get things wrong! You can also adjust and experiement overtime on yourself 😃
Renaissance Periodization has good lecture series for programming a-z for strength or hypertrophy probably 5-6 years old now, so House of Hypertrophy's info is more recent and may better represent the research's center of mass, maybe this helps you? Jeff Nippard is another evidence-based dude who may be helpful to you
Planning for muscle growth is pretty simple compared to planning for strength training. Jeff Nippard recently released pure bodybuilding programs and there are videos showing the exercises on his channel.
Agree💯%! I also like Peter Khacharian. If I spelled that right!
HIT High Intensity Training is the best.I do 4-6 sets per body part with super intensity.I only train each body part once a week.i also do cardio. Ive made more gains than when i used to do 12 sets and training a body part twice a week.
I used to be a competitive bodybuilder. Kudos to Mike Mentzer and Dorian Yates.
Ye if your on gear. Naturals usually respond better to frequencey so training each muscle once a week is not enough.
Great video as always! I'm eating this information up and I'm always excited to learn new information. 🙂
Thank you my friend, I appreciate your support as always!
@@HouseofHypertrophy Definitely bro! I'll always be watching your videos and supporting you.
I like the supersets. I train at home every day and i always try to do my target in 30 min. It's very difficult and it requires a lot of willpower to not just rest between sets but when I do I gain a lot of time. I also do 4 day split:
- Chest, triceps and neck. Weighted push ups, handstand push ups, skull crushers, neck extensions and neck curls
- Lats and mid back. Pull ups, weighted pull ups and standing bent over rows focusing on the mid back muscles
- Legs and shoulders. Lateral raises, upright rows until sternum, single leg calf raises, leg extensions, bulgarian split squats, hip thrusts.
- Biceps, forearms, abs. Crunches, hanging leg raises and curls (supinated for biceps, pronated or reversed for brachialis). Day 2 also trains forearms indirectly.
Except weighted push and pull ups, everything is either 12 or 20 reps (normal or legs). I find legs benefit a lot from some borderline cardio because i use them on the daily, and I don't want to go on a hike and die. The only two exercises I train with very high reps are crunches (I can't figure out how to do weighted at home, so this is the next best thing) and hip thrusts (because I want to perform well if you know what I mean).
I started doing everything at once but as I started balancing my workout, reducing time and isolating more muscles I split into push pull, then push pull legs and now this. I used to sometimes be still sore on the 3 day split because remember I train every day without rest, but now I'm always ok.
As you can see each day always has some very different groups I can use to rest in between; neck vs chest/triceps, legs vs shoulders, biceps/forearms vs abs. Day 2 is the only one I still simply just rest in between because nothing else feels good when I'm doing pull ups idkwhy.
Any tips?
underrated channel fr
House of Hyper is backkk! Big respect.
Thank you my friend! 🙏
Nordic hamstring curl on a GHD bench with hip flexed would be a better alternative to stretch the muscle out more, easy to load and it hits the muscle really well.
Have been training steady, for about 9.5 years. My split is 6 on 1 off, leg day is Wednesday and Saturday, for calves I do 4 sets standing, 4 sets seated each leg day. It has worked great for my gains.
Is it possible to create a document that contains the summaries from each of the “Ultimate Guide” videos for each muscle group? I think it would really help when creating plans and trying new things to see what works best.
Thank you for the great videos💪🏻❤️
If I ever have a dozen hours to spare Ill go through them all and try to make one. Ive been taking notes on them in a notes app but its really targeted towards my own goals.
@@o_schno problem bro I’ll take what I can get💪🏻
I "bend my knee" to the "spirit of scientific accuracy".
😂 nice
I only train with super and giant sets thanks to Natural Hypertrophies Channel and advise. Will probably never go back to training traditionally, absolutely love it. Chin-Ups and Dips is my favorite combo.
what are super and giant sets?
Superset = two exercises, example biceps and triceps. Giant sets = three or more superset exercises@@phoneywheeze
@@phoneywheezesuper sets are two different exercises performed back to back. Example bicep curls and then Tricep press-downs.
Giant sets are 3 or more exercises. So Bicep curls and then Tricep press-downs and weighed sit ups performed one after the other with minimal rest.
@@phoneywheeze alternating between 2 (superset) or 3+ (giantset) exercises with little to no rest. While you do one set for exercise A the muscles you use in exercise B are resting, you can squeeze in more volume in less time. Better done with exercises that do not interfere too much with one another. A circuit in callisthenics is an extreme example of a giant set. There are videos on the channel about this.
Same here. That combo also blows the arms up without doing curls or tri exercises.
Your videos have been and always be my recommended videos for anyone wanting to understand an easy and simplified but thorough understanding of how to lift. Great information and solid imagery for people to see and understand. Beyond this, I have been waiting on a study to be done on partial bench press as it has been stated that lifting in the stretch position is best for muscle growth. So, do we no longer need to push all the way up and should do partial bench press to maintain that stretch position? Thanks in advanced, fellow lover of what you do.
Thank you so much! I think it's your choice. Currently we have no direct research on partials with the bench press, but my thinking is that you can experiment with long length partials on the exercise if you like. I have no doubt it will still build muscle quite well, the question is if it's better. Hopefully future research will help answer this!
wow! You do more and get more gains??? Impressive results! How could anyone thought!!!
Hey, can you make a video about all the compound exercises to target every muscle and every functional movement? That would be a good video to appeal to both bodybuilders and athletes.
You legit have the best lifting info on the internet 👌🏼 👍🏼. Even amongst Nippard and Dr Mike.
Wow, that is seriously kind of you, thank you so much!
@@HouseofHypertrophy I’m an RN and I enjoy the research. I think you present the facts perfectly, and the graphics help a lot. Keep up the good work!
on trained individuals, there is evidence supporting more muscle damage training at lengthened positions, thus resulting in less muscle protein synthesis directed toward hypertrophic benefit and more towards reparation of the muscle fibers as a result of calcium ion overload. how are we neglecting the idea that muscle damage and recovery is a factor in suggesting training 12 sets per week while also suggesting lengthened position training which further damages muscle? much love, HUGE fan of the channel
Muscle damage seems to reduce quite a bit with the repeated bout effect. The study which suggests damage causes less MPS towards hypertrophy shows this itself, as after 3-4 weeks damage was substantially reduced. I know there are some folks in the fitness industry that suggest the reduction in damage from the repeated bout effect isn't that much, but (in my opinon) the best study on the topic shows the repeated bout effect is quite powerful over 8 weeks. I covered that study in this video: th-cam.com/video/KuUjEC9G5FY/w-d-xo.html
This channel is the fucking goat 🐐
I appreciate you, thank you!
Training to failure
1x frequency 4-10 sets
2x frequency 2-5 sets
3x frequency 1-3 sets
All depending on training status, individual variance, rest times and exercises performed.
These volume studies are not reliable and they contradict dozens of other studies.
Video studies are not reliable?
These volume studies are always on untrained individuals, we have no idea how close they are training to failure, and they tend to only train one muscle group, so recovery doesn't really come into play. Try doing these studies, but on trained individuals and do 12 sets with EVERY muscle group.
How can we apply these studies to trained individuals who are training the majority of muscle groups? 12+ sets per muscle group per week AND recover? Hahaha no.
@@rastaraptor6619 12+ sets is counting bench press as triceps and shoulder volume, rows as bicep volume etc. That's how those studies count it, so it is actually doable. I do 10 sets of lateral raises to failure a week currently, but more for other muscle groups.
So the more you train the more you grow, thank you
The harder or with more quality, not with more volume
Wake up, HoH dropped another banger 🔥🔥🔥🔥 time to learn, gents and gent-ettes!
🙏🙏🙏
After applying the lessons from every House of Hypertrophy for the last few months, my gains have multiplied by a factor of about 50. I can't fit in my house anymore. Thanks HoH!
😂😂😂
Interesting that many other channels state that fewer reps (6 per set) with more weight are better for growth in large muscles. I started doing antagonist super sets in the 80s but they weren't labeled as such then, just made sense to me.
I favour them mainly because it’s just so much more time efficient. I know you could argue my second movement of each superset may suffer a bit from forearm/grip fatigue, but I’ve selected carefully over time! I’m surprised more people don’t do it.
this is a NEW study
Every BODY is different so find what fits best to your body
Over an almost 15 year period ( in total - with 2 hiatuses of 2 years in between ) i 've trained ( naturally ) using all kinds of systems in regards to amount of reps , sets , training frequency , training principles etc. The best results i've ever gotten for calves is doing just one set to failure , with a focus on the top contraction , per workout. Two or three times a week. That's it. Might not be for everyone , but i've met other people who've built excellent calves this way. ( used by Dave Palumbo , who developed great calves , as well )
Very interesting to hear that, thank you for sharing!
Every study that starts with "..of untrained individuals" I lose interest, because it's just not relevant to most of us.
aint that the truth, but its probably easier to deal with a untrained group then to find the group of just the right trained individuals
Your talking as if your a fundamentally different species than untrained people
@@markl4730 No, but my main argument is: beginner gains. Intermediate lifters will likely need a more intermediate approach to lifting to gain.
Beginner gains grow more then someone blasting steroids my guy it’s pointless
It's not a matter of gains, but what leads to better gains. For trained guys there are drop sets and not much else different from untrained people. Though untrained can benefit from those as well.
By the way, that cartoon showing the leg extension is not depicting optimal seat position. You should have the seat back as far as it will go so you can lean back and it will make the quad muscle more extended as you do the extensions, thus creating more tension.
When you start becoming fickle about cartoons, you know you're not getting enough time in the gym.
We CAN tell that you're not busy at all the parties you get invited to. That's for sure
As long as you're doing something that somewhat works, the biggest determining factor is time. A person training for 3 years is going to be bigger than someone with 1 regardless of the little changes.
A day that HoH uploads is automatically a good day 🥰
Am I wrong in stating that RDLs will also build more muscle than a Nordic curl? And I’m performing my RDLs with a hex and straight legged, so I use a lot more glutes, but my hamstrings do get a lot of growth stimulus too, right? 🤔 I tend do switch the style within sets: I first do a rep with straight legs, followed by a rep with bent legs, and just repeat this. I also perform them on step-ups to have more ROM 😅
If you answer me: thank you! But if you don’t: thank you anyway for the video 😅🙏
Thank you as always my friend! I believe you're correct. There's no direct studies on that, but I would assume overall hamstrings growth should be better with RDL's due to the combined hip flexion with straight knees. It's quite possible there's slight regional differences as an RDL is a hip extension exercise while Nordic curls are a knee flexion exercise. One day I should create a guide to overall hamstrings training to clear that up, but in general, it does seem like slightly different regions of the hamstrings (upper vs lower regions) are involved differently during hip extension and knee flexion exercises 🙏
Top shelf info & video!
Thank you🖖
Thank you for checking it out! :)
I've radically reduced volume to just one set per exercise and one exercise per muscle and I saw improvements. Believe it or not.
Good stuff! Are you still planning to do a video on strength vs size? Despite your name, I actually don't follow you for the pure growth elements and am much more interested in being as strong as possible without bulk.
Thank you so much! Still in the plan :)
A daily full body resistant band program will do it. I do that and squat and bench once a week. Best results so far.
Oh baby where has this channel been all my life 😂
I love your vids so much, like literally, i wanna know everything abt my body, but i'm in shock only for one your video, so you doing really great, keep do vids, i keep watching :). btw i'm russian, and bad at english, and i write it by myself, so hope you understand everything i said before.
I'd say the pacing that stimulates growth in the 12 set group is by giant setting and super setting
I used to do 80 set routines like kaz did but I condensed them to 1 1/2 hours . I giant and super set ever lift Id do every day and it really helped
Muscles are not the same, some muscles benefit from higher frequency and sets but other benefits from higher load and low volume, calves and legs in general and designed for endurance and they can handle more frequency and they like higher training volume like going for higher reps and sets for legs. But other muscles in upper body like arms and chest likes higher load and lower volume than legs. results may vary between individuals that's why you need to find what works for you.
I've recently had great success with calves (begginer to intermediate, 1y of lifting). I do it as an antagonist superset on push days, in between bench sets, on a leverage squat machine. I do very heavy loads with one leg, then use both legs to add reps at half the weight (2 legs simultaneously). The key part is the stretch at the bottom, which feels good, unlike when sitting down at a calf machine. I don't really worry about sets and reps, just do as much as I can without it interfering with the push workout.
Great video once again, thanks for the detailed breakdown!
Thank you so much dude, I really appreciate that!
I have been working out for almost 2 years now, on the second year I changed my way of working out, doing pretty much only 3-4 weekly sets for each muscle, and pretty much grew and doing well, progressing with weights and all, and I want to say I am pretty much above average. I am still not sure whether actually 9+ weekly sets per muscle group is ideal.
another great video, thanks
Thank you for checking it out!
Love supersets.
My approach is different tho, I'll do flys then bench press, shoulder press then lat raises, underhand lat pulldown with a bicep curl. Generally a compound movement followed by a light weight high rep isolation exercise.
I've noticed a huge difference in time and effectivenes. Superset of bent over rows and y raises really helped my upper back develope
The question is... are you in the gym to hurry, or to grow?
Speaking from experience...
You will get the same results in a shorter time when you do supersets, but you will also...
1. cause more systemic fatigue (meaning you'll skip sessions later in the week or have to take a deload week after 3 weeks of lifting hard)
2. be drenched in sweat and need to sit around catching your breath for 30 minutes after you get home/get to work.
3. make smaller improvements than if you'd rested 3-4 minutes between harder sets (because you'd be limited by the target muscles rather than cardiorespiratory fitness and nausea)
The choice is yours. I have gotten much bigger since decreasing the pace of my workouts. Squeezing in a 30-minute workout before work was better than not working out, BUT it is not as beneficial or enjoyable as taking my time and allowing myself to recover for 3-3.5 minutes before doing hard, good quality reps.
If it takes you 3.5 min to recover from a good hard set unless it's specifically only squats then you need to work on your work capacity
supersets are fine for isolation movements with small muscles. supersets with big muscles like chest and back may work for beginners, but not for well trained intermediates. the fatique ist just too high.
It is clear, we have 4 studies that now shows 34 sets is better than 20 sets. We dont really know where the cut off is, but volume can be much much higher than we thought before
I only train 24-30 sets per week total for consistent strength gains. I do not want to gain much muscle mass or change my body weight by much. I know this data is about hypertrophy, but I wanted to comment to point out the various goals there are for training. With this knowledge we can say, train very hard and heavy for a lower number of sets, getting stronger while minimizing short-term hypertrophy.
With over 3 decades of training I still prefer the Mentzer 'Heavy Duty' training protocol for best results - low volume-high intensity sets- infrequent sessions (2x per week)
I rather have my muscles grow slow but strong.
I don't know what this 'FAST' even mean in this regards.
Keep your workout 30 mins long, use heavy weights, mind your balanced diet. And you will have success, no matter your age.
I'm 47, and I grow muscles like a 20 yr old.
Keep your body healthy. That's all it takes.
The stronger you are, less sets you need, for example now I just need 7 sets for quads weekly
Good info. I would suggest slowing the audio down a little.
Exciting studies! Any videos showing the researcher definition of "momentary muscle failure" (MMF)? I've seen some researchers (example: Brad J Schoenfeld) who consider MMF as happening when the positive movement stops vs some who keep holding in static position, and then continue resisting hard against the negative.
Performing more sets will build up more edema in the muscles. It's possible that's what's being measured, and not muscle growth at all.
They cover that in methodology they delay the measurements to a period in which that would no longer be significant which is typically the previously studied 72 hours but is sometimes more.
@@Cfergsthebest Yeh, I personally don't think 72 hours is enough time especially if volume is high. I know from experience, doing 10 sets for quads in one wprkout and they'll be swollen for at least 5 days.
My number 1 great staff as always
Thank you so much!
Max growth per session analysis would be interesting. I can only train two times per week and usually do 12 sets per muscle group. Would like to know, if going higher would benefit me.
Antagonistic supersets work fine, especially when used in a time specific system like EDT, but you need your own gym or train at 3am!!
Fellas, at 0:55 this guy used a km instead of measuring in bald eagles so we’re all gonna have to unsubscribe ¯\_(ツ)_/¯
A good research would be the assessment between 4 sets 3 times a week on a single muscle and 4 sets 3 times a weel with other muscles trained. Mostly to assess if recovery is an issue.
Including the diet they followed during the training might help..
4:36 was that a summrs/pluggnb type beat😂😅??
Larger jump from 6 to 9 weekly sets than from 9 to 12 doesn't surprise me at all; The law of diminishing returns applies to many aspects in life.
I think it is very worth to be pointed out that these individuals trained only one group muscle meaning that part of the body they trained was the only muscle that required resources to recover after training. Let's say per training session I do 4 different exercises for different muscle groups such chest, back, legs and shoulders. That means my body is required to recover all muscle groups that underwent 4 sets per session. Differently put, I may not recover after working out on 4 muscles per session with 4 sets for each muscle group.
Overall, the video suggests that performing at least 9-12 weekly sets per muscle group, training muscles at longer lengths and incorporating antagonist supersets into your workout routine can all be helpful for maximizing muscle growth.
I think the more advanced you get the less volume you need because you can activate more fibres and get more from each set.
When "new" data comes out each week or month, it's really saying "we still don't know, and there's not one right way, but we need content"
Consistency…
Person a starts on 5x5 and moves to hypertrophy training will have a different result to person b who started on hypertrophy going to 5x5. No one responds the same to everything no matter the control experiment.
Some people have poor joint health, I can barely handle leg exercises after squatting for 10 years to 3x bodyweight squat. Others might not be able to get to even 2, some might be able to get to where I got and stay there. Same with deadlifts, almost 3.5x my bodyweight, my back is wearing out, others may be fine others won’t get close. Either way, my legs don’t put on size easily but get very strong no matter how I train; and others may build lots of muscle and not get very strong.
Outstanding ❤😊
Thank you my friend!
Or just track your PRs for continuous progress in whatever reps,sets or loads. Progress is the goal And the way.
Number of reps and sets are tactics to serve one strategy, progressing.
1 or 20 sets is the same, do what you prefere. If you're a pump chaser go for multiple sets, if you're time efficiency seeker go for single digit sets but ENOUGH intensity (load or failure).
In 4 months if you only worry about continuous progress you will no longer look back and confuse tactics with strategy.
Recovery/rest day is Crucial
Food is Crucial
Everything else you hear is channels content noise
I hate with passion studies with calves
Haha, I get that! But it's always useful to have studies on as much muscles as possible!
Yeh experimenting on baby cows is cruel
It's all to deceive.
Amazing video as usual! What are you thoughts on "overhead triceps extension "? I have never seen such dichotomy about it being an emphasis on the long head of the triceps....
Thank you so much! I believe it does develop the long head well. This is a fairly recent video I did on the triceps: th-cam.com/video/fyPZ9rGVBWc/w-d-xo.html
Those who suggest it doesn't train the long head much seem to be using leverage/EMG data. But I think there are some important problems with doing this in this circumstance. The most important thing is we have direct data measuring actual muscle growth showing great long head hypertrophy from overhead extensions :)
I super set all my exercises, but people keep stealing my equipment when I'm doing the other exercise. It really only works if you go to an empty gym.
Hello, love your videos! 🤙💪Can you make a topic on Static contractions (Overcoming Isometric or Yielding Isometric) Vs Dynamic contract ("normal" traning) for muscle growth?💪💪 Sorry for bad English! Have a Nice Day!
a question, I perform shoulder press 3 sets on tuesday and then another 3 sets on friday, a total 6 sets a week for side delt. But I also do 3 sets lateral raise along with it which means that I am hitting the same muscle (side delt) 12 sets a week in total?
I personally superset AND droplet.
It is not the most hypertrophic but I'm almost certain it's the most efficient. Roughly, I'd approximate that I'm getting 85% of my potential gains for a given session in only 50% of the time.
Darn autocorrect: dropset****
For those in their 60s a workout made up of supersets is the perfect way of getting a few quiet and relaxing weeks away from the missus at the local hospital.
I'm 69, that's pretty much all I do, is supersets. Especially love tricep/ bicep day! Chest/back exercises.😅
Great interesting video!
I'm glad to hear the about the "decrease in nausea" reported overtime with supersets. In the interest of time, I've started doing more and can relate. Although not all antagonist based, like weighted dips/pullups/lunges - repeat.
So i got a question, in the first part it says 15-20 reps per set until failure (momentary failure) but isnt it "better" to train with more weight to get better muscle growth and keep the range of reps around 4-8 for example?
But wouldn't higher set numbers require less weight/reps? I train to failure for the final (3rd) set - there's no way I could do 4 without reducing the weight or reps per set. Does this still benefit from greater relative muscle mass increase?
Shouldn't we also take into consideration the duration of the studies? It is possible that high number of sets can only accelerate muscle growth without necessarily increasing the maximum muscle one can build. For example the first study mentioned lasted for 6 weeks, but perhaps after, say 1-2 years the results would be the same.
This channel has to blow up soon, similar to Jeff Nippard, but with even more info, cites the best studies and actually looks into the studies to see if they’re credible, this channel will blow up at some point as long as it keeps going.
Giving you dislike for wrong statements about statistical significance. It’s a bare minimum to claim reliable hypothesis testing results before going deeper into causality, confounding effect and other things
Hi, could you please make a detailed video about how many sets for each muscle group? Because for your rear delt for example, you need less volume then bigger muscles like your quads.
Do you have any videos on supersets with the same muscle?
Now I do 4 sets×week of calves with partials and they are growing more than when I did 6 sets...
reps?
@@acekrstevski453 10/12 and at the end I do partials, in the 2 sets I also do a dropset
@@francescopriolo6414 arent partials just half bottom reps when your muscles are most stretched that makes muscle growth like 45% faster?
@@acekrstevski453 yes
Why is it the case that the lying leg curl didnt grow the bicep femoris short head more than seated leg curl when it is the same position as the nordic curl??
View @ 1.5x your welcome
This is amazing. The diminishing returns concept is intriguing
It's not a new concept. Multiple studies all the way back to 2010 have already found this result.
@@anon-842 show me the study that shows a 1.5% absolute difference by doubling your number of sets
Do you use any software or program to help do all the visuals? Looks great.
does this mean we should do at least 9 sets of lateral raises per week? or does it include rear delt and front delt exercises too? Since often they are different functions
"61 untrained women trained to failure" yeah, no. People have no idea what technical failure is especially people that dont train a lot. Most of the time slight discomfort and tiredness is a signal to stop the set and this is not even close to failure
Except the women training to failure were most likely pushed to failure by the researchers, as is often the case. Broadly speaking, it is a higher bar to hit than for many folks training on their own.
These studies are very flawed for example 5 sets of 8-12. they do exactly 5 sets of 8-12 eventhough the weight might not even allow them to go to failure.
@@peterspaulding4716 if the UNTRAINED group was actually doing 4 sets to failure like actual failure they wouldnt be able to walk properly for the next week at least not even mentioning another training session. This is too much volume to recover from for people not used to weight lifting. Also 4 sets to failure? i can't imagine how many reps would it take to achieve that on untrained individuals. A research based on people who lift regullary would be a much better fit for this.
I understand why one might think that. But it is very much the case that the researchers supervise and push the subjects. I'm not too sure if they did it with this study, but some studies do pay subjects to ensure full cooperation. I also have had online conversations with the researchers of that paper in the past, and I can truly say they do a great job and certainly know what momentary failure is and isn't.
Ultimately though, I think it will be ideal for future studies to attach videos to put this concern to rest. Anyhow, I do understand your skepticism, but I just thought I'd share my 2 cents.
@@HouseofHypertrophy i would like you to dive deep into the volume problem. If there are studies that favour higher volume per week then why are the junk volume studies exist aka germanvolume training study.They are contradictions.
In Part 2 you showed a chart where the muscle volume of the hamstrings increased by over 15% during the study period. How can this be explained? Extrapolate the study period to a year and everyone would double their legs.