What is interesting is central vs peripheral fatigue in weightlifting. The body is somewhat limited by central nervous system fatigue, even though muscles can do way more. This is to prevent injury. So, i remember reading articles where they did spinal or local anesthetic on cyclers to push their muscles to the max for about 2 miles, decreasing their sensory input and central nervous system from stopping them. The findings were very interesting, increase muscle damage and growth by nearly double from the control. This go back to some principles and theories of going in and going to absolute failure is limited by your CNS fatigue and not necessarily by your actual peripheral muscle fatigue not being able to handle the load ( to a certain extent). My point is , one's "muscles" can take more of a beating than one can imagine, but the limitations are the joint stress, ligaments, inflammatory markers etc. for safety as you mentioned. And multiple studies show working the muscle itself responses in a greater hypertrophy. To follow up on what i just said, a good next video would be does muscle soreness correlate with muscle recovery? As the muscle can be healed in 72 hours but inflammatory markers could be causing the pain.
Very interesting stuff, I have never read papers on this before. Thanks for the suggestion, will definitely look further into this, and possibly make some content on these topics 👍
@@FlowHighPerformance1 doi: 10.1152/japplphysiol.90456.2008 , I do not remember if this was the exact article after searching for awhile, but they had a lumbar epidural and still it's a concept that is ignored. I mean its about neural pathways as well, and if that is severed the muscle goes into straight atrophy. Modulation and desensitization , or "de load" weeks could possibly fall into this complex mechanicism.
awesome video. really love your channel. could you make a video on effectiveness of intensity techniques such as myoreps, and how they compare against straight sets
💪💪im still learnin . Thank you . I used to do 20+ sets on chest etc and had DOMS for like 5/6 days. Plsm i did this for about 5+ years . Now i no better life one big lesson . But ppl who wotch this vid will be more infored . .keep up the good work ....hay and thank you for your time because in the end thats all we got 😔🙌
I started kickboxing 2-3x per week and Im also at the end of strenght program. My plan is to lower volume to 30% but to do 15-20 reps on compounds and 12-15 reps on isolation movement for a 3 sets each. Im also in a small calorie deficit. I hope I can grind through.
Personally this is my volume per week Chest: 20 Quads : 23 Hamstrings:23 Back: 23 Biceps :24 Triceps : 32 I haven't noticed any joint fatigue or excessive fatigue.
how much do you train and how long? i just got overtrained this week and had to make a deload with the excess volume in my workouts i was training for 3 hours 3 x week with full body
@@deadliftalot But i want to stay in the full body workout and 3 times a week... I guess my progressive overload was very fast i have to slow down a bit
Nice video on hypertrophy! 🙌 However the body consists of more than just muscle. The same line of thinking has to be applied to connective tissue conditioning and motor control...
Very informative video! I do have a question in regards to the Martorelli et al (2017) article. I assume 3 sets to failure with 70% would result in around 33 reps completed total (11 per set). I know at the beginning you mentioned that in hypertrophy research, sets are basically used as the quantitative marker for the amount of work completed by the muscle. It is interesting that this hypertrophy adaptation occurred compared to the 4x7 (only 5 less reps). I know the intensity was certainly higher, but I find it hard to imagine that 5 reps could lead to such a degree of hypertrophy differences.
It makes sense to me, since each set was much more stimulative in the failure group. Even if you perform more sets, it wont be as stimulative if they aren't taken close to failure 👍
@@FlowHighPerformance1 I agree with what you're saying, that the intensity of the sets was able to elicit better muscle growth compared to the 'junk volume' sets. But I think the Martorelli study should have incorporated a group that completed the same amount of volume as the 3 sets to failure group. I know it's already very difficult to recruit and keep subjects, but I feel like this is a big gap in the findings of this article. Anyway, I greatly appreciate you replying back and for the very great and informative videos you put out!
@@NYMballislifeMLB Yes, it would have been ideal to have another group with equated volume-load (total no. of reps). However, I still think this would be an inferior way to train, since it makes the overall training session less time-efficient 👍
Should I lower my sets per muscle group per week if I experience muscle soreness and cns fatigue? I do 14 hard sets (every set is taken to absolute failure). I'm thinking if I should lower those to 12 or 10 sets. I can't sleep right now I think I've burned out my cns and my soreness gets worse due to this.
Sounds like you may be systemically fatigued. You could lower volume, but you should also look at exercise selection. If your training routine consists of mostly compound barbell lifts, I would look at swapping some of them with more machine-based exercises for less overall systemic fatigue 👍
Don’t take every set to failure, that’s detrimental to progress, you’ll get burnt out eventually, stop 1-3 reps before reaching muscle failure. My .2 cents
Depending on how many sets you are doing per exercise, you shouldnt try to go to failure every single set. Maybe last set per exercise is fine because you should know if you're pushing yourself hard enough but to failure evey set could give alot of mental fatigue. Every set should be 1-3 reps in reserve
I grew pretty much nothing from 14 sets a week for a whole year, I bumped my volume to 20 x body part and making gains out of nowhere! How can I tell if I should add more?
Opposite for me.. Was stuck as a novice on 20+ sets a week/muscle. Cut my volume in half and saw massive progress in strength and size. I still only do about 10 sets per muscle and continue to progress Perhaps your intensity was low..
@@cushin13 wow this is soo interesting! tbh i don't even know, my intensity was HIGH i'm talking 0 RIR 5x5s which felt right in my joints instead of the muscles, ended up feeling pretty beat up all the time and 25% bf, it's surprising to me how differently our bodies seem to react to strength training! how old are you? maybe that's a factor, did you feel unrecovered/weaker from one workout to the next one when doing 20 sets?
I don't think there is a muscle volume threshold. Maybe you are doing too much overall volume. Or maybe it could be due to exercise selection, rep ranges etc.
@@FlowHighPerformance1 sorry maybe i didn't explain it well. What i mean is local muscle recovery is a limiting factor for how much volume each muscle can handle. For example 20 sets for chest muscle may lead for the chest not to be locally recovered well even though their no systemic or joint fatigue and thus hypertrophic stimulus will be less. What do you think?
Do you think 1 day in between lifts, specifically heavy compound lifts is enough? I felt fine today but I don’t want it to hinder my hypertrophic progress
Personally, 4 sets per exercise is the ideal range. 3 sets feel like I still have some in the tank even though I went to near failure and 5 sets seem daunting especially high effort exercises e.g squat + deadlift. I feel like this especially applies to isolation work and higher recovery muscles + reps above 12 (eg lateral raises) as you can really push their limits assuming you are putting high efforts.
Is 9 sets per muscle group per session too much ? I do 18 sets per week per muscle group. I ensure I’m giving it my all each set and get close to failure.
At that rate, I'd imagine you'd have to "deload" more frequently to give the ol' central nervous system a chance to recover, particularly with strength training. Would take me 5-6 hours to bang out 32 sets to failure with good form, so yeah... Unless someone's paying you to live at the gym, 32 is too much for most of us. ^Flows videos say it all. Man's a Saint. ;b
Finally :-) now you are up do date, volume is NOT the key driver...intensity is, and lowering the volume is often a good decision for many lifters. :-D sooner or later everybody will get it.
Most likely the truth is somewhere in between. You can do high volume but with low intensity, or high intensity but with low volume. We have seen top bodybuilders who have done either with great results. I'm sure there is personal differences. I like to do both, by choosing an excercise and first ramping up the volume, then start to drop the volume and increase intensity. Then I switch the excercise. Rinse and repeat.
most underrated chanel ever
Big facts. I'm so sick of all the other stupid, juiced up, clownshow fitness "influencers".
I know right!
What is interesting is central vs peripheral fatigue in weightlifting. The body is somewhat limited by central nervous system fatigue, even though muscles can do way more. This is to prevent injury. So, i remember reading articles where they did spinal or local anesthetic on cyclers to push their muscles to the max for about 2 miles, decreasing their sensory input and central nervous system from stopping them. The findings were very interesting, increase muscle damage and growth by nearly double from the control. This go back to some principles and theories of going in and going to absolute failure is limited by your CNS fatigue and not necessarily by your actual peripheral muscle fatigue not being able to handle the load ( to a certain extent). My point is , one's "muscles" can take more of a beating than one can imagine, but the limitations are the joint stress, ligaments, inflammatory markers etc. for safety as you mentioned. And multiple studies show working the muscle itself responses in a greater hypertrophy. To follow up on what i just said, a good next video would be does muscle soreness correlate with muscle recovery? As the muscle can be healed in 72 hours but inflammatory markers could be causing the pain.
Very interesting stuff, I have never read papers on this before. Thanks for the suggestion, will definitely look further into this, and possibly make some content on these topics 👍
@@FlowHighPerformance1 doi: 10.1152/japplphysiol.90456.2008 , I do not remember if this was the exact article after searching for awhile, but they had a lumbar epidural and still it's a concept that is ignored. I mean its about neural pathways as well, and if that is severed the muscle goes into straight atrophy. Modulation and desensitization , or "de load" weeks could possibly fall into this complex mechanicism.
awesome video. really love your channel. could you make a video on effectiveness of intensity techniques such as myoreps, and how they compare against straight sets
Check this video out th-cam.com/video/ekQzkHACDFE/w-d-xo.html
Excellent videos mate, keep up the great work!
Cheers, glad to hear it 👍
Another awesome video have you ever thought about making a video on cluster sets?
Good suggestion, will consider it for a future video 👍
💪💪im still learnin . Thank you . I used to do 20+ sets on chest etc and had DOMS for like 5/6 days. Plsm i did this for about 5+ years . Now i no better life one big lesson . But ppl who wotch this vid will be more infored . .keep up the good work ....hay and thank you for your time because in the end thats all we got 😔🙌
Cheers, glad you enjoyed the video 👍
I started kickboxing 2-3x per week and Im also at the end of strenght program. My plan is to lower volume to 30% but to do 15-20 reps on compounds and 12-15 reps on isolation movement for a 3 sets each. Im also in a small calorie deficit. I hope I can grind through.
Nice, sounds like a solid plan 👍
Very very well explained
Cheers 👍
I’m a high volume trainer and I’ve been training for 4.5 years and I’d say it’s done me well!
Great to hear 👍
my man. how often ?
body type ? diet ?
I think high volume is for me
@@joeblow6669 6 days weight 7th day cardio
@@joeblow6669 I’m between a mesomorph endomorph
@@joeblow6669 I try to eat relatively clean while making it enjoyable!
Personally this is my volume per week
Chest: 20
Quads : 23
Hamstrings:23
Back: 23
Biceps :24
Triceps : 32
I haven't noticed any joint fatigue or excessive fatigue.
Nice, sounds solid 👍
how much do you train and how long? i just got overtrained this week and had to make a deload with the excess volume in my workouts i was training for 3 hours 3 x week with full body
@@giorgossermes9644 I train 5 times a week for 45 to 1 hour
@@giorgossermes9644 I would say try spreading out your volume if that is possible
@@deadliftalot But i want to stay in the full body workout and 3 times a week... I guess my progressive overload was very fast i have to slow down a bit
Nice video on hypertrophy! 🙌 However the body consists of more than just muscle. The same line of thinking has to be applied to connective tissue conditioning and motor control...
Unless you just want to become a blob of muscle and roll to wherever you go lol
Yes true, but this video was specifically about hypertrophy 👍
@@FlowHighPerformance1 thanks 👍 I like how you break down the rationale into some district categories without being oversimplified
Very informative video! I do have a question in regards to the Martorelli et al (2017) article. I assume 3 sets to failure with 70% would result in around 33 reps completed total (11 per set). I know at the beginning you mentioned that in hypertrophy research, sets are basically used as the quantitative marker for the amount of work completed by the muscle. It is interesting that this hypertrophy adaptation occurred compared to the 4x7 (only 5 less reps). I know the intensity was certainly higher, but I find it hard to imagine that 5 reps could lead to such a degree of hypertrophy differences.
It makes sense to me, since each set was much more stimulative in the failure group. Even if you perform more sets, it wont be as stimulative if they aren't taken close to failure 👍
@@FlowHighPerformance1 I agree with what you're saying, that the intensity of the sets was able to elicit better muscle growth compared to the 'junk volume' sets. But I think the Martorelli study should have incorporated a group that completed the same amount of volume as the 3 sets to failure group. I know it's already very difficult to recruit and keep subjects, but I feel like this is a big gap in the findings of this article. Anyway, I greatly appreciate you replying back and for the very great and informative videos you put out!
@@NYMballislifeMLB Yes, it would have been ideal to have another group with equated volume-load (total no. of reps). However, I still think this would be an inferior way to train, since it makes the overall training session less time-efficient 👍
@@FlowHighPerformance1 I completely forgot about the time aspect. Really enjoyed our conversation! Thank you for hearing me out and replying!
No problem, always good to hear other opinions 👍
Should I lower my sets per muscle group per week if I experience muscle soreness and cns fatigue? I do 14 hard sets (every set is taken to absolute failure). I'm thinking if I should lower those to 12 or 10 sets. I can't sleep right now I think I've burned out my cns and my soreness gets worse due to this.
Sounds like you may be systemically fatigued. You could lower volume, but you should also look at exercise selection. If your training routine consists of mostly compound barbell lifts, I would look at swapping some of them with more machine-based exercises for less overall systemic fatigue 👍
Thank you sir🙏😊
Don’t take every set to failure, that’s detrimental to progress, you’ll get burnt out eventually, stop 1-3 reps before reaching muscle failure. My .2 cents
Depending on how many sets you are doing per exercise, you shouldnt try to go to failure every single set. Maybe last set per exercise is fine because you should know if you're pushing yourself hard enough but to failure evey set could give alot of mental fatigue. Every set should be 1-3 reps in reserve
I grew pretty much nothing from 14 sets a week for a whole year, I bumped my volume to 20 x body part and making gains out of nowhere! How can I tell if I should add more?
I have found similar results. The only way is to try adding more sets and see if it results in greater gains 👍
Opposite for me.. Was stuck as a novice on 20+ sets a week/muscle. Cut my volume in half and saw massive progress in strength and size. I still only do about 10 sets per muscle and continue to progress
Perhaps your intensity was low..
@@cushin13 wow this is soo interesting! tbh i don't even know, my intensity was HIGH i'm talking 0 RIR 5x5s which felt right in my joints instead of the muscles, ended up feeling pretty beat up all the time and 25% bf, it's surprising to me how differently our bodies seem to react to strength training! how old are you? maybe that's a factor, did you feel unrecovered/weaker from one workout to the next one when doing 20 sets?
@@paolo2512 0 RIR 5x5 without droping weight is possible .
@@paolo2512 I'm a healthy 20 year olds male . I didnt not grow on higher volume
Volume is Bad when it prevents Recovery.
True, but where does this limit lie?
@@FlowHighPerformance1 when arms fall off..jk
😂
Do I have to count how many reps I do or pick a specific rep range with in the 6-20 rep specturm or can I just train to near failure with every set?
I would say pick a rough range and just take each set close to failure 👍
You can count as many reps during the exercise and if you feel like it wasn't hard enough you can add extra 5 reps and if that was still too easy (
Hey I want to know why when I do legs within the lift I feel like I'm sick or some
Not quite sure. Ive never experienced this before 🤷
thank you
What’s your opinion on how Dorian Yates used to train, low volume and high intensity?
I don't know the specifics about his training, but I would say that wouldn't be very effective for most people 👍
Good video 😍
If I am progressing in all the muscle groups except for the back and feel my back tired. What should i do?
Try decreasing volume by a few sets 👍
@@FlowHighPerformance1 so sometimes we are limited by muscle volume threshold not by the joint or systemic recovery.
Right?
I don't think there is a muscle volume threshold. Maybe you are doing too much overall volume. Or maybe it could be due to exercise selection, rep ranges etc.
@@FlowHighPerformance1 sorry maybe i didn't explain it well.
What i mean is local muscle recovery is a limiting factor for how much volume each muscle can handle.
For example 20 sets for chest muscle may lead for the chest not to be locally recovered well even though their no systemic or joint fatigue and thus hypertrophic stimulus will be less.
What do you think?
Do you think 1 day in between lifts, specifically heavy compound lifts is enough? I felt fine today but I don’t want it to hinder my hypertrophic progress
Yes, I think it is fine. You certainly wont hinder muscle growth 👍
Personally, 4 sets per exercise is the ideal range. 3 sets feel like I still have some in the tank even though I went to near failure and 5 sets seem daunting especially high effort exercises e.g squat + deadlift. I feel like this especially applies to isolation work and higher recovery muscles + reps above 12 (eg lateral raises) as you can really push their limits assuming you are putting high efforts.
Agreed. I prefer not to do too many sets of heavy compound lifts, but I don't mind doing 4+ sets for isolation work 👍
Is 9 sets per muscle group per session too much ? I do 18 sets per week per muscle group. I ensure I’m giving it my all each set and get close to failure.
I think it is fine 👍
isnt 32 sets kinda too much,
It is very high volume training. But this study showed beneficial results so you tell me?
At that rate, I'd imagine you'd have to "deload" more frequently to give the ol' central nervous system a chance to recover, particularly with strength training. Would take me 5-6 hours to bang out 32 sets to failure with good form, so yeah... Unless someone's paying you to live at the gym, 32 is too much for most of us. ^Flows videos say it all. Man's a Saint. ;b
Exactly right. Very impractical for most people 👍
@@FlowHighPerformance1 keep in mind that the "failure" definition in those studies is more like a 3-4 RIR..
32 sets for biceps a week is Rich Piana 8 hours arm day basically 😭
😂
Finally :-) now you are up do date, volume is NOT the key driver...intensity is, and lowering the volume is often a good decision for many lifters. :-D sooner or later everybody will get it.
I think both are equally important
I don't think either are 'drivers' of hypertrophy. I think they just play different roles in the muscle growth process 👍
Most likely the truth is somewhere in between. You can do high volume but with low intensity, or high intensity but with low volume. We have seen top bodybuilders who have done either with great results. I'm sure there is personal differences. I like to do both, by choosing an excercise and first ramping up the volume, then start to drop the volume and increase intensity. Then I switch the excercise. Rinse and repeat.
👍
is this final fantasy 12 music in the background? Oo
posibly, i have no idea what final fantasy is 🤷
👌👌👌🌺