Normal Sets vs Rest-Pause vs Drop Sets vs Cluster Sets for Hypertrophy & Strength
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- เผยแพร่เมื่อ 5 ก.ค. 2024
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Timestamps:
0:00 Intro
0:56 Part I: Normal vs Rest Pause vs Drop Sets
5:58 Part II: A Deeper Exploration of Set Systems on Strength
6:58 Part III: A Deeper Exploration of Set Systems on Hypertrophy
12:36 Part IV: Cluster Sets for Strength and Hypertrophy?
15:10 Part V: Summary
References:
Enes et al. - pubmed.ncbi.nlm.nih.gov/34260...
Bloomquist et al. - pubmed.ncbi.nlm.nih.gov/23604...
Schoenfeld et al. - pubmed.ncbi.nlm.nih.gov/27928...
Coleman et al. - journal.iusca.org/index.php/J...
Prestes et al. - pubmed.ncbi.nlm.nih.gov/28617...
Potvin & Fudlevand - pubmed.ncbi.nlm.nih.gov/28574...
Jukic et al. - pubmed.ncbi.nlm.nih.gov/33417...
Davies et al. - pubmed.ncbi.nlm.nih.gov/33927...
Okazi et al. - pubmed.ncbi.nlm.nih.gov/28532...
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Timestamps:
0:00 Intro
0:56 Part I: Normal vs Rest Pause vs Drop Sets
5:58 Part II: A Deeper Exploration of Set Systems on Strength
6:58 Part III: A Deeper Exploration of Set Systems on Hypertrophy
12:36 Part IV: Cluster Sets for Strength and Hypertrophy?
15:10 Part V: Summary
At 9:52, I noted there will be caveat about "full" motor unit recruitment mentioned in the comments. What is the caveat? Well, technically speaking, not everyone can necessarily voluntarily access every single one of their motor units (regardless of how you train). In the literature, "voluntary activation" is used to specifiy how much of a muscle's "force potential" can be accessed voluntarily be a person. Typically, you see individual's voluntary activation ranging from 80-99% for various muscles (for example: pubmed.ncbi.nlm.nih.gov/11870692/), indicating they have an inability to tap into 1-20% of a muscle's true force potential. I will mention that training itself can naturally increase the voluntary activation you can achieve (www.ncbi.nlm.nih.gov/pmc/articles/PMC5447067/), but I'm still unaware of any data showing individuals reaching a full 100% voluntary activation for a muscle.
This video did not appear for me in my recommendation... I think your change of upload schedule could be hindering you in the algorithm.
Rest Pause sets are so underrated. I find them amazing for isolation exercises (lateral raise, tricep pushdowns, bicep curls etc.) when I need to do more volume and instead of doing 5 regular sets, I do 3 regular sets, with a couple of mini rest pause sets
Same, except I use them on compounds for strength too.
If you’re stuck on a certain weight for a few weeks, if you do rest pause you can get a lot more work in with that weight to break through a plateau.
I've always done drop sets. I'm going to switch up and give rest-pause a try.
I use Rest Pause sets for pretty much everything except standing compounds and arm isolations.
When I use them for Squats, Bent Over Barbell Rows, Deadlifts, ect, my back fatigue tends to last the whole workout. For Bi's and Tri's I prefer dropsets, I love the intensity, and the pump afterwards is crazy.
A mix of all 3 is great, plus if done right, you'll be in and out the gym in 20-40 mins.
@@Jxy-xw5vn Sounds pretty intense. I'll give that a try. Being in the gym for 40mins is also a positive as I have had enough by then.
@@DudeSilad Well it depends on setup time & the number of exercises you do ofc. But with Rest Pause sets (15-20 sec pauses between sets) you can do the equivalent of 3 sets in under 4 mins. Arm isolation Dropsets are even quicker.
For Progressive Overload w/ RP Sets, you need to know your body, since reps aren't counted the traditional way.
For example, with me on Chest Press, once I'm able to do 32 reps in 4 RP Set with 10-20 seconds in between, that's my indicator to increase the weight. Whereas if I'm unable to do 22, that's my indicator that the weight is too heavy. You should have your own personal rep range, depending on the exercise.
I love Rest pause training. Makes it impossible to have a bad workout. Simple
Love the clarity!
thanks for your rigor and diligence!
My pleasure, thank you for checking out the video!
I really appreciate your critical analysis - oftentimes I'm watching your videos and something jumps out at me (in this case that the rest pause group was able to do another 6 reps after only 20 seconds of rest), only to have you address it shortly afterwards in the video. That kind of attention to detail and critiques of study design/conclusions is very nice to find.
I really appreciate those kind words, thank you so much :)
I've started rest pause training a few weeks ago. One of the biggest things i've noticed is improved cardio and work capacity.
I recently had a similar idea for a study like this.
Thank you for making the video man! I really appreciate such a detailed analysis of this existing article.
Thank you my friend!
Really good video, explained everything nice and easily. I was searching around for videos on rest pause and cluster sets and this one made it make sense. Thank you!!
Really awesome to hear, thank you for checking it out!
Love your channel and I appreciate the effort that goes into these videos. On a sidenote, Alpha Progression is an excellent app, which I've been using for over a year now.
Thank you so much, and it's really awesome to hear you've been using the app 😄
Thank you, as always fantastic. Also thanks for the recommendation of another channel.
Further proving you are here to further everyone who is interested even if it’s by getting info elsewhere :)
Thank you my friend, I appreciate those kind words!
Such a great video as always!! Good job my friend!
Huge support🙏🏼❤️
Thank you so much bro, your support always means a lot ❤️
Great video. I've tended to stick mostly to conventional sets, but lately, I found I needed more volume on some of my isolation lifts. Rather than stretch the workout or add another training day for that muscle, I added myo reps on the last set. Being a bit older, I find this is better for joint and tendon health - training hard but with low weight and slightly less frequency. Like you said, it's good news to have these effective options.
Awesome stuff, I wish you continued gains!
I haven't experimented with every muscle group, but rest pause is excellent for Calves and forearms. I imagine it will do better for muscle groups that you can absolutely abuse... quads, triceps, and shoulders are probably good candidates as well. Great way to achieve both intensity and a hectic pump.
I really like your scientific approach to these topics, based on studies! Would love to see a video on what is the optimal rate of fat loss, depending on the duration of diet. Also one talking about ab exercises and whether they are important or not!
Thank you my friend, I do plan to cover some of these areas eventually :)
Hey @HouseofHypertrophy can you do a video about ramp Up sets and (reverse) diamond sets in comparison to normal sets with a dropset in the last set, as these are very underrated forms of set methods but are often used.
Keep up the great work, you're the #1 yt channel for muscle hypertrophy!
I do plan to have information on this at some point, and thank you so much for the really kind words :)
Hell yeah, new video
Haha, hope you like it :)
Amazing video
Excellent , very usable information , as usual. Thank you. Maybe a tip for a future video : staggered sets ( if already adressed , i'm not aware of it ) Thank you again for all the valuable content.
Thank you :) - I have not covered staggered sets, but I may do in the future :)
I really appreciate you taking the time and care to make such a detailed video!
I am absolutely shocked that when training to failure, that there is no increase in motor unit recruitment! My God, for the past 30 years training systems have been based around that very concept. Now this introduces a dilemma; should we be training a few reps shy of true concentric failure, given the aforementioned, since training to failure will likely lower the load on subsequent sets due to fatigue?
Very excited for this video. Myo reps, eps pause, etc. is a hot topic these days. The logic of them makes sense but there’s also decent research arguing against the effective rep idea. Also, do you think the body adapts to a test pause protocol? If so, straight sets should make up the bulk of training with periods using intensity techniques
Hope you like the video! - I don't think there's any validated reason to believe the body would "adapt" to rest-pause anymore than another system. Generally, you're body becomes less responsive as your training experience progresses independent of how you're training, although of course, there are likely ways to help get past plateaus, and it remains possible switching set systems could be one viable method to do this, but little data currently can verify this unfortunately :)
I've definitely found a mix of straight sets (with heavy weight 5-8 reps) for some days and then Myoreps (or restpause) for other days is quite effective. At least, to my satisfaction. And it also helps cure boredom
Awesome stuff, I wish you continued gainz :)
I am in "Normal Sets (4x12 70%)" group and I am happy with my results.
Awesome :)
I think the studies show that different methods work differently for different people, so we must all find our own way
Yeah i do dropsets on isolation exercises snd some machines for the time efficiency of them
I usually do Rest Pause Sets when I wanna do tons of Reps (usually in isolation exercises with lighter weights) coz Rest Pause is good for metabolic stress training
Two other important set systems:
1. Mechanical dropsets (ex: tricep extension -> JM press -> close grip benchpress)
2. AMRAP sets (I.E rest-pause training with goal of performing maximum reps within in a set time)
Also it would be good if literature looked at hypertrophy, muscle strength gains, and muscle endurance gains. Muscle endurance is important for many sports. Also is important for progressing over time as lifters with better endurance can train harder and longer.
Interesting study design would be:
Experimental group: 6 weeks rest-pause sets followed by 6 weeks normal sets
Control group: 12 weeks normal sets
Prediction: experimental and control groups will have similar strength and size gains during first period; but experimental group will have greater strength and size gains during second period. This would be similar to results from same experiment done with cardio+lifting vs lifting.
I zoned out and came to during the ad.🤣
I love the video though.
Thx for this video! 1 thing it lacks: myo reps should be in it somewhere. 1 other thing deserves perhaps some further attentions: partials. Everything else is here.
Cluster set overall are great, but I found them work really, really well with pull ups. Especially if ur total rep isnt high enough to do lets say 4x10 etc.
great video
Thank you my friend!
Mechanical tension can be the primary stilumus even under higher volume because ... As fibers fatigue they cease contributing to the lift . So , the remaining fibers then have to move the weight . Less fibers and same weight = more tesion on each fiber . This is why hypertrophy training is in sets between 10 and 15 usually.
I've missed you, my guy. My training has now switched on chest and leg day to 2 sets of 8-12 1 and a half reps to get that stretch at the bottom of the muscle like bench press and leg extensions and the 3rd set is a drop set with full ROM. I'll see how my body changes over the weeks/months. Your analyses have greatly broadened my outlook on hypertrophy training, with myself as an experiment, I'll apply what I've learned.
Really awesome to hear my friend, thank you!
+1 for low rep high weight training, but I think it's good to move to some hypertrophy style training at some point. Both have benefits and if you train many modalities over many years that is the one true way to get an impressive physique I think
I do mainly low rep and sometimes high reps to promote metabolic adaptations. I' m not sure if moderate reps are the best or the worse of both. For me strength training makes sense as I just want to get stronger and shredded while getting the healthy benefits of training. I do not require functional training as I don' t need to train my body for work or war.
The region that decreased is usually more trained by leg extensions and sissy squats, maybe those subjects are doing much more of those movements normally.
At 62,I gave up volume and went to rest pause.1 set to failure then 2 rest pause sets.More stimulating reps(last 4 reps to failure),less junk reps getting there equalled more time under tension,saved time,left more time to rest and grow.Wished I'de done it sooner.
9:00 I don't understand the argument "they are not superior". I think the best way to look at this is that rest pauses and drop sets are not inferior to normal sets, and since they tend to be faster, you can use them in days where you are short on time and see similar gains.
Same ideas here.
Exactly my thoughts. I got the vibe he has a bias when he said that. It seems like they're all good.
No because I'm pretty sure they count a drop set with 3 drops as a single set (which takes longer than a normal set).
So 3 drop sets = 3 normal sets
Only the Japanese study showed 1 drop set = 3 normal sets
@@bobbobson4030 That's not true. There was study done triceps that showed 3 Dropsets counted as 3 normal sets
@@fittysit-tea5287 Link the name
NICE CHANNEL 🔥💪
So does muscle tension increase with time under load? As fast twitch fibers fatigue during a hard set, do the golgi-tendon organs detect more tension to signal hypertrophy? Sorry just trying to understand how this works
Lately, I’ve been trying drop sets with rest-pause at each weight level for upper body compounds and isolated. I usually do four weight levels, sometimes five. I also vary how many reps I’m shooting for with the first weight. Obviously, if I’m only able to do 6-10 reps with the first weight, the remaining weight levels are more difficult. Too soon to quantify results, but so far recovery is not an issue, total number of reps slowly increases, and time spent lifting is much shorter than normal sets.
I know this is an old comment, but out of curiosity; how frequently do you train per week, and how do you split your workouts?
@@orionwarren1877 I do Mentzer’s consolidated routine, so every 4 days for now. My workouts can be as short as 20 minutes, sometimes up to 30, always to failure. I’m older and a very hard gainer, but this is still slowly putting muscle on.
Due to a bad knee and a minor back issue, my leg exercises are strictly lighter weight occlusion training. I’ve actually gained some muscle on my legs with just leg curls, extensions, glute raises, and calf raises.
Late noti gang gang
Personally, I believe changing it up and trying everything is great but I just stick with straight sets to keep tracking simple and training times to a minimum.
Haha, what's up Miguel - and I agree with your take :)
Re: your concerns about fatigue with effective reps @~10:30: Anecdotally, I'm getting great hypertrophy results with effective reps-first set to failure, then sets to 1 rep in reserve or failure until 20 reps completed after the first set, with 15sec to 45sec pauses (depending on the muscle group as some recover faster than others). I find this is far *less* fatigue-inducing than a standard set format, and allows me to complete a serious workout (up to 10 lifts) in 45 minutes to 75 minutes, and finish before cortisol buildup becomes a concern.
Progressive overload for me takes the form of slowing pace, and condensing the 20 reps after the first set into fewer sets, until I'm completing at least 12 reps in the first set, and then getting my 20 reps in three sets thereafter at a slow, controlled pace-then I increase weight and start again.
Side notes: I further limit rest time (and total time in the workout) by alternating opposing muscle groups so I can go immediately from one lift to the next. I also start with isolation work for pump, and build up to heavier compound lifts at the end of the workout, so that I'm not so fatigued from the heavier compound lifts that I can't perform the isolation work with full intensity. All in all, this appears to be working very well for me.
Nice! I do a a few of those too such as alternating muscle groups to get more rest for the individual muscle groups before hitting them again. The way you go until you hit 20 reps sounds like an interesting variation of double. progression. I do something similar except I do Normal double progression and let's say I have a 8-12 rep range for 4 sets, my first two sets will typically move well(good controlled reps 8.5-9RPE) then my third I'll try to atleast hit my minimum rep amount(8) and I'll sometimes only do 6 or 7 then do a short rest and go for those last 1-2 reps. t
For my last set I'll rest an extra 30-60 seconds and that'll give me what I need to grind out that minimum rep range without any rest pause. I only do rest pause if I'm not feeling too strong that day though so that I can still get all my reps in and I only do this on compounds. For isolations I stick to normal sets, dropsets, and partials.
Also I start off with compounds after doing a little prehab and warming up. For me I try to get the most out of those compounds when I'm fresh so I like to do those first then I usually superset isolations afterwards. If your isolations aren't too much effort or they are a bit of effort but you want to prioritize them more then putting them first is definitely a good idea.
In addition, I personally try to superset as much as possible except for exercises that take a ton of effort. So for compounds with the exception of back compounds, because I find those to be less taxing, I don't do superset unless it's only abs or calves since those are easier and won't take much away from my main lifts. Saves a lot of time if you can find ways to implement them effectively.
AthleanX effective rep 100 program?
@@mattschwinn6727 no, but that's where I got the general idea. It made good sense with everything else I thought was true about hypertrophy, so I worked that concept into what I was doing.
Thanks for sharing. I've been doing something very similar with calisthenics. First to failure, then I don't move on until I do 25 more reps.
When talking about rest/pause sets… is the study including ladders and pyramid sets, or are they rest pause as described in your video? Is there any evidence supporting or negating ladder or pyramid sets?
In the Alpha progression App, do we have the option to modify exercises to be rest pause sets, drop sets? Trying to reduce time in the gym
Nice! A Brazilian study!
Haha :)
love stretch mediated rest pause training
That can certainly be awesome :)
Rest/Pause works best for me.
I'm little overweight, it may be due to oxygen intake.
Sometimes I'm more tired and I don't perform Rest/Pause method.
what about supersets or what'syour views on that and are they good for strength gain?
all of these methods should be tried, to find out what works best for you
So to clarify for hypertrophy training to failure and beyond is essential and for focusing strength gains training 3-4× reps before failure is better (for example i can use cluster sets for the bench press?)
What do you think?
I've seen your first study. I thought maybe the group that lost size Had been doing exercises spec. to that area before the study. Ex. leg ext intensely.
What about isometric exercises,partial reps, eccentric movements and super/giant sets.
The regimens were pretty intense. Could lost size be fat mass or just measurement technique error
Not fat mass since the measure isolates muscle tissue. I can't rule out measurement error though, but I'm skeptical it would be since it's not the first study finding a decrease in size at certain muscle regions, and it's hard to believe all of this is related to measurement error :)
You should fo a video on how much protein is enough
Thinking of the decrease in size, I am reminded of my own experience and another guy called christian thibedeau who actually bought in up on t nation, that at a certain size where he struggles to make any new gains, he stated he appears to be able to focus on a muscle group and make gains in that area, minimal, the equivilant of just a good pump, but at the expense of somewhere else. So basically his size remains, weight, remains the same and focussing on one area will lead to gains, but as theres only a certain amount of training he can do weekly and with his body seemingly maxed, it is always at the expense of another area looking slightly deflated. I agree. When i am maxed, I can select one region that can be +5% at the expense of somewhere else. It bring up a thought, when we are close to our genetic limit, are small gains somewhere at the expense of losses somewhere else? I wonder if any study that studies gains with different methods, where measurements are taken, have noticed the total bodyweight remaining exactly the same.
so what im saying is, in the quest for hypertrophy, in some cases, are we zooming in on area specific hypertrophy, achieving it, but not realising that somewhere else we are losing it.
That's very interesting to hear, thank you for sharing my friend!
Do you know if there are any studies comparing same muscle group superset or circuits with shorter rests between sets compared to normal rests for hypertrophy? I ask because this would produce greater tension on the muscle and allow more total work volume which generally should be an indicator for hypertrophy.
Would love to hear the answer!
Yes, shorter rests= less hypertrophy according to the most recent meta analysis. This should hold if you change the exercise but still hit the same muscle group
@Bob Bobson I think the studies are done based on one exercise though and resting shorter rest periods. In this case volume with multiple exercises would be significantly different.
@@lucaspetricca540 No it wouldn't because you are using the same muscles so they would still be fatigued.
Switching from barbell bench to dumbbell bench for example would not change that.
In that case, dropsets, rest pause and compound supersets shouldn't be effective for hypertrophy but they still are according to research. I've found some studies doing research on compound supersets and doing bench press + pec deck followed by a 1-2min rest period still produced hypertrophy similar to that of dropsets though. I don't think there is much research on my original question though
Did they track diet during the study?
thankyou for the vids, the decreasing size on untrained people can be explained by losing fat?
Normal sets are the way to go unless you are on a time rush or you just enjoy intensifiers
what exactly are you mentioning in the end? how were the 2 minutes spend? only 5 curls?
So it was a drop set. It involved reps to failure with a load, then immediately reducing the load to perform more reps to failure, and this was repeated a couple more times
Drop sets with some calesthetics exercises are just to quick and easy to pass up, i can hit muscle failure 4 times in a pushup drop set, starting one arm, inclined, regular, knees, then a 30s isometric hold at wherever i can. Takes maby 3 minutes and im done with that exercise for a few days
Realy over a week sence i give myself 4 days to recover then i do legs
As an example, since people are lauding pause sets, I thought I’d share something I do in my training, which works well for me.
Let’s take bicep curls, I’ll do 5-6 reps with a difficult weight to prime.
Then, I’ll do 5-6 reps again, but this time, I get someone (or you can do it yourself but it’s awkward), to push down on my eccentric, and you’re gonna wanna do an overcoming isometric (not just a slow eccentric) pushing as absolutely hard as your possibly can while your helper is SLOWLY pushing down.
Immediately (have it ready, no rest) I go grab a light weight, and then do myo-reps. I’ll rep to failure (somewhere in the 20-25 rep range), 3 deep breaths, rep 5-6 times, 3 breaths, and so on until I can’t hit it.
Once I can hit it I go full mind-muscle mode and rep out nasty, disgusting partials until I can’t bend my arms any more.
When that true failure happens, I just flex my biceps as hard as I possibly can a few times in different positions, one overhead, one behind the body, etc etc.
Of course I’m just talking about biceps, but like any isolation exercises you can do this there too.
First time I did this my arms felt like they were gonna fall off, but I don’t have lots of time to train, and I like to focus on strength training and mobility most of the time, so it doesn’t always make sense for me to program a full Hypertrophy program, mega-super-ultra-sets like this I can just throw on the end of my workouts when I want to focus on development, I highly recommend for others who are trying to gain strength skills like front lever, planche, v-sits, etc. who want to gain some muscle without significant dedication. The only warning I would say is make sure you massage your muscles immediately after, have a cold shower, take lots of steps like having beetroot, ginger, turmeric, etc. to not have awful DOMS too.
Personally ive always seen more strenght gain doing rest pause at higher loads 4-8, but i end in a plateau fast. I often do it to increase strength and then switch to higher reps. Though I've seen at the long run i gained a lot of strenght though I'm thinking I'm not growing as fast as I should. Latelly I'm switching to plain higher reps to compare it. Also, currently, at lower reps I 6-8 i manage a lot more volume than 14-16
Another great video and haven't even watched it yet! 🙂
Haha, thank you my friend!
Rest pause and drop sets are intensity techniques. Seems to be very hard, to do 6 Sets per week of that. Overtraining of some individuals is possible.
Of course everbody trains in an other way
But i like to train the dorian yates way: one set to failure and beyond with the help of a partner for total failure also on the negative range of exercise (lengthening the muscle because it is the strongest in that way so it is more intensive)
I dont have Always a training partner but with the help of doing rest pause for one to three times i see similar stimulus and strength gains
I rest 3-4days most times works for me the best
I find this Video especially your elaboration around 9:17 a bit contradicting to the Video "the science of dropsets" where you summarize the drop set literature as very promising. There was one triceps study if i remember correctly which reported significant higher growth for drop sets despite fewer sets being performed.
So my views have changed since then. One limitation with that drop set triceps paper was they used an "extra set" with the drop set technically, potentially confounding things. Overall, I'd say the views presented in this particular are my most up to date ones :)
@@HouseofHypertrophy thanks for the answer
When studies don't included control for subjects diet. I wonder if a lack of protein in a hypocoloric diet could cause loss of muscle mass over the time of a study? Are we not at a point in time when all these types of studies should have diet controls.
I think this all just proves that progressive overload, regardless of your rest time, 20s - 5m, and time under tension is the best way to achieve gains.
What about sleds? They exclusively use concentric and no eccentric. How much hypertrophy can be achieved using exclusively concentric and no eccentric? You can go well past failure and less likely to become injured, BUT eccentric motion contributes a great deal to muscle hypertrophy.
Lengthened partials
With regards to cluster sets and the example you cited, how do you explain similar strength gains despite the difference in hypertrophy (Even decrease in size in the upper pec regions!)
Strength increases and hypertrophy are very loosely coupled. One is not necessarily for the other.
In the short-term, involving comparisons across people, dissociated relationships between strength and size are not uncommon. Presumably due to neural adaptations and technique improvements being related to strength, and not just muscle growth.
@@HouseofHypertrophy I still have a feeling that these muscle size changes that are being measured for the most part are nothing more than displaced muscle tissue. Think about training a muscle at a short length.. over and over.. it becomes "stuck" in place such that when youre relaxed, you're still in a more contracted state than prior to training.. and then this is measured as a regional gain in hypertrophy or in some cases a regional decrease in hypertrophy.
So this study proves that training to failure or even beyond favours strength and somewhat hypertrophy
Also consider the injury risks long term with doing these methods. I rather do progressive overload and rest a while between the sets to let tendons,muscles,joints etc get some needed rest.
There is still value in these. 1-3 months of hypertrophy work with a shock method followed by a month at lower volume and intensity and a slow build up back to a different hypertrophy shock method is probably perfectly safe
I see no reason rest pause or drop sets would increase risk in anyway, in fact since youre doing lighter weight at similar volume might spare any joint issues.
Make about myo reps
What if i pause on a per rep basis?
This is an excellent video. However, something struck me immediately when it's explaining the rest pause group vs drop set. Something is odd here. The only major difference was the weight reduction in drop sets whilst keeping the time requirement between executed motions similar as well as maintaining percentage of weight statistics. In short, it's obvious that rest pause will be superior because the load demand and intensity was higher.
Is it really best to cite a study that used men who averaged a 300+ pound barbell squat? That's well above average and the results could be drastically different if they chose someone closer to the typical gym-goer, even one with some experience.
4:40 if you are concerned about the influence of what looks like weird entries in the data, consider dropping the most extreme outliers from each set.
Understand though that this is just a statistical tool, and can be abused to manufacture outcomes
Unfortunately the reseachers did not do this analysis, but it would have been interesting to see what would have happend it they did :)
You say that drop sets aren't optimal for strength. Could it be because they provide a balanced combination of strength and endurance gains instead of providing mainly strength gains?
Yep, I think you can look at it that way :)
@@HouseofHypertrophy 😊 thx for your response
I want to be a part of one of these groups . Working out twice a week for 8 solid weeks I'm sure produced them some solid results.
No it doesnt
I'm going to confess that it took embarrassingly long for me to realize that the images at 10:23 were not bundles of dynamite with lit fuses.
I crave a muscle group video.
Coming soon :)
I’m starting to sees thread here so mechanical tension is what matters most to build muscle but also the time under tension that’s why really low rep heavy weights don’t build as much muscle as higher reps.
Yep, this seems to be important. Though time under tension can be kind of misleading, since time under high tension would probably be a better way to think of it :)
There just isn't enough quality research on rest pause training, or my favorite, Myo Reps.
It's sad that progressive overload was not a factor in the "normal" study. That is a basic pillar of training in any style.
i can see why rest pause is good for strength, you're technically working past failure
If the mechanics of the lifting method ARE giving results, IT IS making that option the superior option even with your suggested "sold explanations". Every time you suggested a "solid explanation" it seemed like you were trying to debunk the claim. For example, you suggested that rest-pause is NOT inherently superior to the other methods for strength gains BECAUSE lifting heavy is proven to amass strength. Your logic just doesn't follow here because rest-pause's INHERENT method/mechanics is to lift heavy. So this isn't an excuse to why rest-pause works, it is the reason why rest-pause works, and is superior, for strength gain. I like your videos, this one just confused me more than it helped.
Looks like there is a management benefit in rest pause; it would appear easier for me to do the 18-rep rest pause, getting in 18 reps, than manage the 3x6 approach. I might try it out.
Isn't the idea of cluster sets to achieve higher volume loads by adding rest?
The loss of muscle is probably because the person was doing a heavier or more volume before the experiment or has done too much and unable to recover because of lack of nutrient
8:45 What progressive overload? What rep increases?! They still only did 18 reps, right?! They'd only be getting to that 18 reps FASTER! Theoretically... Because I just realized they did RP with 6RM max with 20s rest which is brutal!! In reality that would mean they'd be able to do 6 reps on their 1st set, then 2-3 tops, then maybe 1-2, and the rest would be 1:s... so in total they would be doing ~10 sets in total! 😭 That's crazy! Normally if u aim for 18 reps u'd do RP with a 9-10RM, that way u'd actually finish the whole megaset with more reasonable 3-4 sets.
I don't think it's physically possible that all motor units produce less force at the last rep. After all, the total force must be the same
I train rest pause with 20 second rests and I never need help to do that
If you're just going to failure and not trying to hit a certain number of reps, you wouldn't need help. But since the study was trying to get subjects to perform a precise number of reps, help would have been needed
@@HouseofHypertrophy I train Doggcrapp triple rest paysed, goals to hut failure at about half the previous reps like 12, 6, 3. Or 18, 9, 5. So there are kinda preset numbers
💪boost
Thank you my friend!
I am sorry but isn't rest pause just a dropset with a little bit of rest?
Should a 61 year old hard gainer man have more or less volume? Same question for RIR.
It appears volume can be quite individualized (different things may work best for different people). I'd say pick whichever you like and if you're gaining, continue. If not, switch to the other and observe your outcomes :)
Some probably lost size because during the study they were doing less work than they would in real life.
That's a possibility!
FOR THEE ALGORITHM!!!
I appreicate your support my friend, thank you!
Hard to imagine anyone actually losing muscle size with the routines; wonder if a few actually just shrunk a bit due to fat - loss in some areas…
( as an example, I lost an inch of upper arm size when decreasing body weight from 248 lbs down to 215 lbs…)
So it would not be fat loss, since the measurement in the study (muscle thickness) isolates muscle tissue :)
Rest In Pause 😅
Rest/pause should have been 2 additional sets of 3 instead of 1 set of 6.