This video is needed. Find a baseline for yourself, incrementally increase, back off when needed… experiment for yourself. Put in the work and then you’ll be able to have earned your biases.
No offense to anyone, but sports like powerlifting and strongman are meathead sports. There's really not anything complex about it. I kinda wish I made this realization sooner and didn't get paralysis by analysis but everyone comes full circle eventually.
Exactly! Desensitize yourself to training a little with a week of deloading or unloading and then set a baseline where you can volumize for several weeks.
The reason any jacked or swole dude is jacked or swole is because they were already bad asses before they got jacked or swole. You have to be your own trainer and find what works for you. By any means necessary, train hard train often. Its called bro science because we are all our own scientist
Andy Baker said it best in a recent podcast. If you squat 265x5 the best you can do for leg hypertrophy is to take it up to a 405x5 squat, and it doesn't matter how you got there, squatting 3xweek, once a week, the volume you did, etc
Very smart video. Runs circles around other UA-camrs in its discussion of science. For example, Natural Hypertrophy has some particularly infantile anti-science screeds, which similarly reject some of the study types you've mentioned, but does so on the basis of even more flawed principles than those motivating the research itself. Your arguments, Bromley, in contrast, offer a criticism of poorly executed and poorly interpreted studies from a genuinely scientific perspective. For example, your comments on confounding variables would be welcome in any scientific presentation of these limited data and, more importantly, your emphasis on the relation between theory and practice (and rejection of simplistic, one-way, universal causal explanations) is especially to be applauded. Kudos for the thoughtful commentary.
I spent some years analyzing scientific studies in biomechanics, kinesiology and training effects and they all came back to what you pointed out - in a narrow niche with a controlled population and specific workloads - the result was as expected. So, why or how would that translate to a man or woman with an actual life and stressors that gets to the gym a few times a week? I came to a similar conclusion, but you put it out here in very clear terms - thank you!
I'm glad somebody is addressing this problem with "sience based training" that some folks have been pushing recently. I feel like many of them are relying on a fact that most of us are not going to read this papers and studies. They are just pushing the results of the studies into your face without any context or details to prove the point.
From one coach to another, I really appreciate the open minded approach. Not to bore you but many years ago I worked with a kid who was working on his PhD in exercise sciences but was an avid cyclist. At the time we were working with neuro affected clients, MS, Parkinson’s, and spinal cord injuries. He was complaining about his regular body pains. I advised, take 10 mins and do a quick foam roll. He then went on the efficacy of foam rolling and how there was too much peer reviews against it…. Yama yada, ya you get it. I turned to him and simply said just foam roll today and then you can write your assertation later. Needless to say sometimes we need to try and test, and fail to succeed. I appreciate your info, keep it coming!
This video was awesome and the cog analogy was spot on. Giving cookie cutter volume recommendations is like a doctor giving everyone the same dose of medicine. It doesn't necessarily work!
Having used a Sheiko program for the last year I was always confused how these guys like Jeff and Mike from RP seem to recommend such small volumes when I'm over here crushing these lifts PLUS the assistance exercises, thanks for clearing this up!
I am very thankful that the algorithm recommended your videos to me a few weeks ago. I've already implemented much of what you've taught me and it has already made me a better lifter. My goal is to be able to compete in a powerlifting meet within the next year. Any advice to get to a competitive level would be greatly appreciated! My stats are as follows: 31 Male, natural lifter, 195 lbs bodyweight. I'm currently doing Texas method and here are the weights I am currently at. 5 rep max SQUAT 350lbs 3 rep max BENCH 275 5 rep max DEADLIFT 345 2 rep max OHP 165. I am being patient and following the training plan so these are where my numbers currently are. I feel like I have quite a bit of progress I can achieve before hitting failure. Thanks in advance for any advice anyone can offer. Alex love your content, keep it coming. We really appreciate it! Cheers! Tyler
I've always been under the impression volume is specific to what you the individual can recover from. Since dave tate mentioned you I've been working through all your stuff, very good and definitely a good recommendation from the main man
This is by far the best video I have seen on this channel for me personally, I’ve been spinning my wheels for the last several months doing the same stuff that’s worked in the past and then getting pissed when I’m not seeing results. I’ve been working in the classic 10-20 set range for each muscle group and just trying really hard to progress when I’m reality I should’ve just disrupted homeostasis in a major way. This video was super helpful thank you!
Very good and interesting video! Insightful and practical. I have been trying to study the subjects of volume, base strength and hypertrophy now for some time and have read your book on Base Strength and Dr Mike's hypertrophy book. When I was in high school I trained a lot of volume to get bigger because it was all I knew and eventually got interested in powerlifting. A few years after high school I started competing in drug free powerlifting (ADFPA) but unfortunately I just trained mostly with low volume and focused too much on getting my lifts up without emphasizing getting the muscles bigger through what we now call hypertrophy training. I still did very well but really think I short changed myself. I am now 54 and I started training more serious a few years ago and kept thinking I needed to be doing more volume, base strength and hypertrophy training but didn't really have reasons why. So after having reviewed lots of information out there this video was very refreshing.
Your points about these studies is a really great one. I think that a reason the results are often misconstrued is that many people reading the studies do not have the critical methodological understanding for interpreting research for the purposes of every day use. One big example is that Jeff often focuses on the p value and not other important markers such as effect size, power, variance accounted, or generalizibility. Also your point of cherry picking studies is a very valid one as well. A lot of the claims he makes is really pseudoscience since he makes claims way beyond what the research could ever definitely claim.
Well by definition they are applied individually. This video doesn't really debunk anything. Any volume numbers given by those people mentioned in the video serve as a starting point, from which you adjust your volume from week to week based on your recovery (soreness, pump etc for hypertrophy). These concepts have always been individual and if you watched/read 5 minutes of anything from volume landmarks, alex would know this.
Excellent video... we start with what we can comfortably handle, then progress from there. ... From my own research, I also believe that, when it comes to cardio. At age 50, when I was first diagnosed with genetic heart issues(my grandmother, mother, and father all died of heart failure)... I decided to start doing cardio again, I was a runner in my teens... But when I started, I could only walk on a treadmill 5 minutes a day, then it was 10 minutes, then 20, etc... Finally, I was walking/jogging up to an hour a day before I decided to back off because it was starting to hinder my other training... muscle, strength, and flexibility.
Great video breaking down the topic. Just my 2c but if I was a beginner lifter I would probably listen to Jeff’s video it would encourage me to know that there is some kind of academic research on the amount of volume I would be doing. Then like every lifter ever i would eventually hit a brick wall and find ways to change it up or get on a specific program for whatever i would want to do. But I do agree there is so much more then just a specific set or rep range.
What he said at 17:00 is what I did when I started. The organic nature of learning how to train is what has best helped me. I started lifting last year in buddy's garage and found myself organically moving from bodybuilding hypertrophy based work to powerbuilding (though I didn't know the term at the time). This summer I formalized lifting into the powerbuilding program I was learning. I learn training better through experience than anything else. There's no substitute for just going out and doing it.
Really a stellar quality content on Programming especially Volume. Thank you Bromley for your valuable content and really love your skeptical approach to seeing things.
All good points Alex, recovery is the key to it all. To me the ‘science’ is information to be taken at face value, which is limited. Regardless of what a person is doing to fatigue or stress the muscle, appropriate recovery is a key consideration and always variable in relation to time due to some of the factors you mentioned. As an older lifter (57) recovery is the factor that determines frequency of my workouts rather than compromising on intensity due to fatigue from trying to workout on a set schedule. To me, volume is dictated by intensity and the resulting fatigue dictates the recovery which dictates the frequency of workouts. It’s a simple formula, every individual is different so tune into when you are recovered otherwise you are working against yourself and limiting your progress. I’m relatively new to your channel Alex and maybe you’ve done it already but I’d like to hear your take on recovery and how you factor it into your programs and how much consideration it should be given.
100% agree Alex. I stumbled upon this by accident through "life". Having a family and a full time job and other stressors forced me to adapt my training accordingly. Blessing in disguise actually. Best I've looked and strongest I've been 👍🏻
I really like your statement that science is a quest for truth. I think that's overlooked by the science based training community on social media who in general are pretty bad at critiquing study design, bias, and statistics. Even those with advanced degrees aren't great at it, or will introduce their own biases into the interpretation too often. They put up random tables in their videos with no context, and many times ignore the discussion sections of the papers they review that might have contradictory or cautionary conclusions.
I remember clearly the lab classes where more time was spent writing about potential sources of error than doing the actual experiment. Even if the discussion of error is present in the articles they cite, it almost NEVER ends up as part of the discussion at this level. This isn't even about studies being bad because of error; the question is bad. It's like doing a study on how long a piece of string should be.
@@AlexanderBromley I agree that most of these volume discussions just give basic recommendation thresholds. Not much on the more practical application of ones progress and how they adjust based on their own adaptation.
Your dial example is spot on IMO. People I now are often shocked how much volume I do, as I don't take rest days as a rule. I do a desk job from home though, and I try to go out for 2 walks a day as well as 2 hours in the gym. It's a good recipe for recovery because I have 16-18 hours per day of rest/sleep in a quiet, low stress environment. 😂 Similar training pattern to your early strength programme, 2 compound strength focused exercises, then 5+ accessories. 5 sets on every exercise. If I'm already a little burnt out or tired though, I just reduce the volume on that day. I've found it's more beneficial for recovery to do *something* rather than take a rest day.
So raw and honest, thankyou for the from the heart honest information and advice you give in all your videos. Some of the best training wisdom right hear💯
That chicken-egg thing is a great point. As a creator some topics and titles just do noticeably better. Sometimes the BEST titles and topics just do...extremely poorly. I've noticed that purely educational content often flops if it doesn't have some kind of "edge" to it, sadly. As for the science thing, I've personally become somewhat disillusioned by exercise science in general over the past few years. I think there's some value in it as a starting point but there's so much individual variation that it's really crucial to self experiment. Unfortunately, a lot of trainees take these studies and basically blindly copy them thinking that it's the best way. For example, frequency was "the thing" for a while, then it doesn't matter. Same with volume. Then progression is everything. Then intensity. Then RIR. Well, they all sort of interact and if you pull one lever, the other ones have to probably be backed off on. The inherent stability of all variables except the one you are testing in a study means that it's going to be difficult to really test "real world" conditions where there are a lot of moving parts. I think part of the limitations of having a very broad audience comprised of beginners, intermediate and advanced athletes with a variety of training styles, habits, goals and knowledge levels is that it's difficult to pin down exactly what level of depth and nuance to go into. So for those 1m+ channels I imagine it's difficult to choose exactly what type of content to put out. I think sheiko is a lot of submaximal work, which certainly is way easier to recover from. Some if it is 5+ reps in reserve which doesn't take nearly the same recover toll as high rep near/to failure typical bodybuilder training. Triples at 60% I consider to be a warmup in most contexts. So it's sort of difficult to call "a set a set", so to speak.
Yeah, that's exactly right. If any average trainee were to run a Sheiko template, they would think it was pointless in the beginning (until they finished a week and felt what accumulated fatigue REALLY feels like). By my own definition of what a working set constitutes.... Sheiko doesn't have any! In fact, the number of lifts and total tonnage might even be below what a hypertrophy phase with 8s and 10s features, but it's high relative to what the lifter is used to and that is what matters for growth. And that's the point; a set isn't just a set, so using it as a placeholder for 'volume' is super elementary.
@@AlexanderBromley Yes I think the whole MRV/MEV/MAV system and just counting a "set" as volume has huge holes. Set of 10 on deficit deadlifts to RPE 10....tad different than an easy set of 5 on hamstring curls with 10 reps in the tank. Really tough to standardize things.
It absolutely cracks me up how you so eloquently destroy these guys. You are obviously smarter, more experienced and on another level strength wise. Your channel is by far the most helpful and informative for serious lifters. Keep it up
Remember that Boris Sheiko trains the athletes with submaximal work with volume that is below from 3 RIR in the most time. In other words, it is possible to do more work when the intensity of effort is low, so sets of 40 or more is possible with this approach. When the intensity of effort is really high considering above 3 RIR or 7 - 10 RPE, the quantity of volume that can be done is much lower because the level of fatigue is high. The Boris Sheiko approach is appropriated for powerlifters that need high frequency and high volume to improve the specificity of the competitive lifts, but not suited for hypertrophy.
Very great Video Alexander. I trai since 6 month and saw a lot of "this" videos. I was so confused. Your video open my eyes. It makes so much sense.Thanks a lot.
I always enjoy your videos. They are thought provoking. With that said, I’ll add to the discussion. 1, What about the age of the lifter 2. Previous experience 3. Outside forces - sleep - job - stress 4. Body type My point is that once we get into numbers, it’s never one size fits all. To think that 40 sets of bench press would be good for the general population is silly. Yes, it might work initially, but later when they have shoulder and overuse injuries what do we say. It’s the old adage, “if 5 sets are good, then 10 sets are better.” Which may be correct, but also could be way off. Hope you like the added conversation.
I did all this confusing stuff listening to everyone trying to do "bodybuilding" most of my life and getting nothing but frustration with a few growth spurts here and there I didn't even know why they happened. When I found Starting Strength and was told I should build a foundation at least with that it made sense. After 6 mos of beating myself into the ground with the novice linear progression I went into an intermediate program, a 4 day split. It's strength based with some hypertrophy work thrown "on top". I'm growing fine and learned how valuable the function of strength and barbell compound movements actually are. My work outs are extremely efficient, maybe less so since I dropped deadlifts and replaced them with RDLs and more specific upper back work, but I have lots of room for it. My volume is much lower than someone listening to all these "influencers" might ever believe and sometimes I still catch myself not believing it as an ex confused "bodybuilder". Anyway, I'm happy with what I guess people call "powerbuilding", and I highly recommend it to anyone.
Since starting a very physically demanding job my biggest pet peeve has become all these trainers, especially the "functional" ones, who only work with people who have otherwise sedentary lifestyles and they themselves literally work at a gym. Most of the info out there has become useless to me. The info in this video though is exactly what I've had to learn the hard way.
Could you elaborate what you learned? I am about to start a construction job and i have been looking for information about training while having a labour job. What i think i will do is increase my food intake. Keep the workouts about the compounds and lower rep range. I will probably only do more reps for bis and tris because they are lagging. Any tips?
@@brunocarneiro9688 sound pretty good already, my only suggestion would be too mix in some basic calisthenics movements aswell (push ups pull ups dips and a bodyweight squat) and mix up your training (the key is listening too your body)
Juggernauts powerlifting program design manual does a good job of regulating this giving you the ability to add or subtract sets from MEV and MRV (that is already a range) depending on your training history. Granted the first cycle might not be the most effective but it’s a great tool for determining with much less trial and error the appropriate amount of volume for each person. Using it I was able to find a good amount of volume for me seeing as how I have historically done very low volume high intensity training (with success) and it doesn’t add unnecessary volume that may even inhibit my progress
People are always looking for “optimal” results that they can plug in to their workouts. As this video properly points out, there are too many variables between physiological differences and lifestyle differences to really draw conclusions. The best result for you comes from trial and error. The good news is that every weight routine that doesn’t lead to injury will cause tremendous success in the novice lifter.
Great topic!Volume is key.Truly listening to the body's recovering process.Im also skeptical about these studies,however we progress through our own experience and documentation thanx for yours sensei !
Great video. I love the critique of “the science”. Many sports and exercise science studies are effectively univariate linear regressions on huge data sets. There are so many variables and correlations between variables that many findings and conclusions are masking complex mechanisms and should not be taken at face value. You said it better than anyone - adaptation comes from disrupting homeostasis. Disruption is achieved through progressive overload with respect to training, diet, and ‘supplements’. Volume is simply one of the levers. There is no universal volume optimal point just as there isn’t a universal optimal calorie intake, bench-press weight, or weekly test dosage.
Recommendations like 10,20,30 sets are useless when reps per set and intensity is not mentioned. Total number of "working reps" per week is the actual volume and it can be achieved in any combination of sets and reps. Plus that this volume needs to be above 80% of 1RM to make it maximally effective right from first rep for muscular hypertrophy. Higher rep sets like in 15-20 reps set only matter when taken close to failure (RPE 10/RIR 0) because only last 4-5 reps actually happen to be at perceived intensity of >80%. Prior reps only serve as a means to reach those final reps and have less potential for hypertrophy. Strength gains are more responsive closer to 90% 1RM.
I love your attention to relevant detail. Subbed. Nutrients are required to produce the cell's energy molecule, too (magnesium ATP). Nutrient depleting can be rate limiters to actual results.
The best lifting video ever produced. The sheer amount of nonsense related volume in lifting actually prompted me recently to switch to combat sports instead of lifting because of the amount of conflicting advice online: Paul Carter to Israetel to Nipard to Wolf Coaching and finally Mentzer.
Really enjoyed this! I trained Weightlifting for a while and used high training frequency, which my body liked ( no injuries and had progress ). But things like snatch and jerk don’t have an eccentric to have to recover from. And I don’t know how to use a similar protocol for offseason Strongman training
How refreshing, someone not claiming to have the "magic bullet". ! Too many misleading or outright false claims made elsewhere just for clicks. Well done.👌
You produce some great videos countering the science approach. Even though it's science your common sense approach I trust more than what any lab paper shows.
I tend to workout for 2 hours a night, 6 nights a week (I'm not spending that time on my phone/chatting either). I often worry about trash volume... but screw it. I love that gym time
Great video. So true. Too many try to analyze till they are paralyzed. Bottom line it is a case by case. Set a starting point and move forward. No one size fits all. Everything has to be matched to goals, sport, amount of time to dedicate and even financial status, sleep, face, age, .....all influence the development of a specific mathematical model for the specific individual.
Great video Bromley. You really cleared up many of my questions regarding volume. Another discussion that has gotten a lot of internet traction over the last year is how far one should train from failure, in particular when it comes to strength training. The argument I'm seeing is that one should stay far from failure for optimum gains, again backed up with scientific studies. In fact, an often cited internet source is actually called Data Driven Strength. What do you think of that concept?
@@mastersironmantarmstrong7148 For hypertrophy and work capacity, yes, but his peaking/strength cycles have lifters working at 85-90%, which even for low rep sets are going to get closer to 8/9 RPE. And he advocates for AMRAP sets, which should get you to a 9/9.5/10 RPE for those sets.
New subscriber I'm out of shape, 6'2" 325lbs, not very active. Joined a gym with some guys from work, we're pushing eachother to be active and shape our physique. The most knowledgeable of us is leading the rest of us through the workout routine, but I like to read and learn a lot. Do you think it is worth it for us to put together a simple step loading routine, rather than our current routine of 4 sets of 10 reps at 90% of our max weight, and "destroying" our muscles. Our current ethos is "no pain no gain" and I am beginning to understand, that may not be true.
Great video! I find the volume debate is exactly the same one as the great protein mystery. I've heard figures ranging from 0,8g Protein per kg lean mass too 1,8 - 2g per lb lean mass, for hypertrophy. And my guess is that you can't give a number, which will be accurate for everybody. Loved the video and subscribed!
Scientific "knowledge" is perhaps better grokked as scientific "understanding." It tends to be a currently useful model that is replaced when a more useful model is developed. Excellent breadth and depth in a short video. Thank you!
Thanks to your videos , I am starting to figure out which direction to take with my training. Still confusing to hear all the recommendations for building size. Some say lots of volumes is not good, others emphasize it’s the best way. I will start documenting my sessions, choose a method, & stick to it long enough to see growth & then make changes to create new adaptations. Thanks!
Love the content man, and to be fair to science, they do state the limitations you describe in those meta analisis At least the ones I’ve read, they do state those problems and that more research is needed So just for the people that would say “Science is useless” (I know that’s not this channel, I love this channel), it definitely is not, it gives us a starting point from which we can later individualize
I don't doubt that the papers do their due diligence in not over-stepping. It's the culture around it that I take issue with, which includes the personalities that influence lifters to prioritize this type of study. It would be just as ludicrous as a 'scientific approach to MMA'.
I find it humorous that many of the “scientific” studies are based on 2 factors: 8-12 week period and often untrained lifters. Most any type of activity will realize a defined change when the participant have little or no training under the given timeframe. These studies only prove that something is better than nothing rather than the studies activity is superior. Trial and error and adapting over time are keys to both improvement and durability in strength and health.
It feels like many beginners, which I am still, but have just now been able to get out of the weeds, is that we suffer from two phenomenon at once which people exploit: analysis by paralysis and dunning kruger (to a degree, newbies don't overestimate their ability because lifting is objective, but newbies overestimate how much something in fitness does or doesn't matter to them). The fact is, content creators on youtube need to keep people watching so they keep coming out with "this new study says" and "10 tricks newbies need to do", but newbies are not experienced enough to know that none of that matters. We are then inundated with an insane amount of "this is what to do" type content online, that it just freezes us. So, a deadly combination of it takes some level of skill to be able to understand what's noise and what's real (dunning-kruger) which we don't have and just a crazy amount of information of what to do, a lot of it conflicting (analysis by paralysis). The truth is, I've learned only 3 things really seem to matter if you've been lifting less than a few years: add weight (via actual weight or sets or reps) over time, consistently lift several days every week, do the lifts correctly every time. Lastly, it's a sport like everything else. If someone has been playing basketball for 2 years, they are still going to be trash. If you've only been lifting for 2 years from nothing, you're going to be trash. Expect that. Embrace the suck. It takes many many years to get good at a spot. For some reason, lifting isn't viewed in that same way.
Really appreciate your videos, I'm a BJJ guy first, consistent hobby powerlifter second, Nippards stuff was a great starting point for me to build a base, now going back to 5/3/1 with a lot of volume, mostly for work capacity when grappling.
Once again common sense rules the day here on this channel. You mentioned "PED'S" this would be a topic of further interest to discuss regarding your decision to go enhanced.#RIPMountaindog
I'm not opposed to the discussion and it's important to me to be transparent, but it's a fine line. I hesitate to make dedicated videos because as soon as I start liberally discussing PED use, the audience and tone of the channel changes. I don't want it to overshadow general training wisdom because that is sincerely the most important piece of all this.
@@AlexanderBromley it would make your channel more popular but it would attract a lot of the junkies that think gear is the solution For everything. It's really easy to think the solution for everything is up the dose.
The only way you can know if a training method works is if performance is improving and muscle measurements are getting bigger and your fat caliper readings are staying where you want them. You have to measure what you want to improve - on yourself as you go. Not just read a study, or any training plan, and then just assume it's working.
For me. I only need 1-8 sets per week per muscle group to grow. I went up to pause benching 300lbs for a set of 8 by only doing 6-8 sets of chest per week. And went to a one arm paused Dumbbell strict press of 125lbs by only 1 set per week for shoulders. I have tried more but once I'm at 14 sets I can barely recover at all and see diminishing returns.
@@lukaposeidon8490 both. I found out how little I could do and still progress. Then I used that as my starting point to slowly progress. This is also why I know my gains are pure strength and not motor pattern since I only do it 1x per week.
This video is needed. Find a baseline for yourself, incrementally increase, back off when needed… experiment for yourself. Put in the work and then you’ll be able to have earned your biases.
No offense to anyone, but sports like powerlifting and strongman are meathead sports. There's really not anything complex about it. I kinda wish I made this realization sooner and didn't get paralysis by analysis but everyone comes full circle eventually.
@@TheLouisianan most of the times you just need yo train
Exactly! Desensitize yourself to training a little with a week of deloading or unloading and then set a baseline where you can volumize for several weeks.
Great video as always,you can certainly get bogged down by all these scientific studies.every new one says do something different 🤔
The reason any jacked or swole dude is jacked or swole is because they were already bad asses before they got jacked or swole. You have to be your own trainer and find what works for you. By any means necessary, train hard train often. Its called bro science because we are all our own scientist
The quality of the videos has increased dramatically. You’re really improving Alex and it’s wonderful to see your evolution as a content creator.
Thanks! Working on it!
@@AlexanderBromley how do we build size with heavy floor press
@@AlexanderBromley please
@@AlexanderBromley i only have 1 50kg sack of books to use ,any programs i can do? For floor press
Best strength channel out there by a couple of miles
Dude.. this is probably the most coherent explanation I have ever seen on the subject of volume/intensity.
So many people just say it isn't so clear and leave it at that.
Yea!
Andy Baker said it best in a recent podcast. If you squat 265x5 the best you can do for leg hypertrophy is to take it up to a 405x5 squat, and it doesn't matter how you got there, squatting 3xweek, once a week, the volume you did, etc
When did he say this?
This is a video I needed to see like 3 years ago
This is content on a different level man, love it.
Very smart video. Runs circles around other UA-camrs in its discussion of science.
For example, Natural Hypertrophy has some particularly infantile anti-science screeds, which similarly reject some of the study types you've mentioned, but does so on the basis of even more flawed principles than those motivating the research itself.
Your arguments, Bromley, in contrast, offer a criticism of poorly executed and poorly interpreted studies from a genuinely scientific perspective. For example, your comments on confounding variables would be welcome in any scientific presentation of these limited data and, more importantly, your emphasis on the relation between theory and practice (and rejection of simplistic, one-way, universal causal explanations) is especially to be applauded.
Kudos for the thoughtful commentary.
I spent some years analyzing scientific studies in biomechanics, kinesiology and training effects and they all came back to what you pointed out - in a narrow niche with a controlled population and specific workloads - the result was as expected. So, why or how would that translate to a man or woman with an actual life and stressors that gets to the gym a few times a week? I came to a similar conclusion, but you put it out here in very clear terms - thank you!
I'm glad somebody is addressing this problem with "sience based training" that some folks have been pushing recently. I feel like many of them are relying on a fact that most of us are not going to read this papers and studies. They are just pushing the results of the studies into your face without any context or details to prove the point.
From one coach to another, I really appreciate the open minded approach. Not to bore you but many years ago I worked with a kid who was working on his PhD in exercise sciences but was an avid cyclist. At the time we were working with neuro affected clients, MS, Parkinson’s, and spinal cord injuries. He was complaining about his regular body pains. I advised, take 10 mins and do a quick foam roll. He then went on the efficacy of foam rolling and how there was too much peer reviews against it…. Yama yada, ya you get it. I turned to him and simply said just foam roll today and then you can write your assertation later. Needless to say sometimes we need to try and test, and fail to succeed. I appreciate your info, keep it coming!
This video was awesome and the cog analogy was spot on. Giving cookie cutter volume recommendations is like a doctor giving everyone the same dose of medicine. It doesn't necessarily work!
Having used a Sheiko program for the last year I was always confused how these guys like Jeff and Mike from RP seem to recommend such small volumes when I'm over here crushing these lifts PLUS the assistance exercises, thanks for clearing this up!
you opened my mind for a lot of things in this sport in just 18 mins
thanks man you deserve alot more
I am very thankful that the algorithm recommended your videos to me a few weeks ago. I've already implemented much of what you've taught me and it has already made me a better lifter. My goal is to be able to compete in a powerlifting meet within the next year. Any advice to get to a competitive level would be greatly appreciated! My stats are as follows: 31 Male, natural lifter, 195 lbs bodyweight. I'm currently doing Texas method and here are the weights I am currently at. 5 rep max SQUAT 350lbs 3 rep max BENCH 275 5 rep max DEADLIFT 345 2 rep max OHP 165. I am being patient and following the training plan so these are where my numbers currently are. I feel like I have quite a bit of progress I can achieve before hitting failure. Thanks in advance for any advice anyone can offer. Alex love your content, keep it coming. We really appreciate it! Cheers!
Tyler
Oh yeah, i'm currently on week 6 of the program, thanks!
I've always been under the impression volume is specific to what you the individual can recover from. Since dave tate mentioned you I've been working through all your stuff, very good and definitely a good recommendation from the main man
This is by far the best video I have seen on this channel for me personally, I’ve been spinning my wheels for the last several months doing the same stuff that’s worked in the past and then getting pissed when I’m not seeing results. I’ve been working in the classic 10-20 set range for each muscle group and just trying really hard to progress when I’m reality I should’ve just disrupted homeostasis in a major way. This video was super helpful thank you!
Exactly my thoughts. I think this adaptation to the volume is very similar to adaptation of calorie intake.
I’m growing like crazy doing max effort one set full body. Great video Coach 👍🏽
Very good and interesting video!
Insightful and practical.
I have been trying to study the subjects of volume, base strength and hypertrophy now for some time and have read your book on Base Strength and Dr Mike's hypertrophy book.
When I was in high school I trained a lot of volume to get bigger because it was all I knew and eventually got interested in powerlifting.
A few years after high school I started competing in drug free powerlifting (ADFPA) but unfortunately I just trained mostly with low volume and focused too much on getting my lifts up without emphasizing getting the muscles bigger through what we now call hypertrophy training.
I still did very well but really think I short changed myself.
I am now 54 and I started training more serious a few years ago and kept thinking I needed to be doing more volume, base strength and hypertrophy training but didn't really have reasons why.
So after having reviewed lots of information out there this video was very refreshing.
Your points about these studies is a really great one. I think that a reason the results are often misconstrued is that many people reading the studies do not have the critical methodological understanding for interpreting research for the purposes of every day use. One big example is that Jeff often focuses on the p value and not other important markers such as effect size, power, variance accounted, or generalizibility. Also your point of cherry picking studies is a very valid one as well. A lot of the claims he makes is really pseudoscience since he makes claims way beyond what the research could ever definitely claim.
MEV, Mrv etc are definitely only valuable as conceptual tools. They, like everything else, have to be applied individually. That’s the secret sauce.
Well by definition they are applied individually. This video doesn't really debunk anything. Any volume numbers given by those people mentioned in the video serve as a starting point, from which you adjust your volume from week to week based on your recovery (soreness, pump etc for hypertrophy). These concepts have always been individual and if you watched/read 5 minutes of anything from volume landmarks, alex would know this.
Yes
Mr. Bromley, I see you're really "youtube-ing" it up with all the lights and video edits and all. Great stuff!
lol my beige wall was becoming an eyesore and my wife wouldn't let me hang a sheet. Thanks!
Love your critical thinking leaving no stone unturned
Thanks!
The information is great, but it is even better listening to you go in-depth through your thought process and experience. Sincere thank you
This is one of the better videos I’ve seen on this topic.
Excellent video... we start with what we can comfortably handle, then progress from there. ... From my own research, I also believe that, when it comes to cardio. At age 50, when I was first diagnosed with genetic heart issues(my grandmother, mother, and father all died of heart failure)... I decided to start doing cardio again, I was a runner in my teens... But when I started, I could only walk on a treadmill 5 minutes a day, then it was 10 minutes, then 20, etc... Finally, I was walking/jogging up to an hour a day before I decided to back off because it was starting to hinder my other training... muscle, strength, and flexibility.
Great video breaking down the topic. Just my 2c but if I was a beginner lifter I would probably listen to Jeff’s video it would encourage me to know that there is some kind of academic research on the amount of volume I would be doing. Then like every lifter ever i would eventually hit a brick wall and find ways to change it up or get on a specific program for whatever i would want to do. But I do agree there is so much more then just a specific set or rep range.
As someone who loves academia, I like your take on this.
This channel highly underrated. Should have 100x more sbuscribers. Thanks for your work.
I hope the algorithm picks you up man. Very helpful stuff here!
What he said at 17:00 is what I did when I started. The organic nature of learning how to train is what has best helped me. I started lifting last year in buddy's garage and found myself organically moving from bodybuilding hypertrophy based work to powerbuilding (though I didn't know the term at the time). This summer I formalized lifting into the powerbuilding program I was learning. I learn training better through experience than anything else. There's no substitute for just going out and doing it.
Really a stellar quality content on Programming especially Volume. Thank you Bromley for your valuable content and really love your skeptical approach to seeing things.
Glad to see not all fitness personalities on UA-cam have sold their souls. Great content bro!
All good points Alex, recovery is the key to it all. To me the ‘science’ is information to be taken at face value, which is limited. Regardless of what a person is doing to fatigue or stress the muscle, appropriate recovery is a key consideration and always variable in relation to time due to some of the factors you mentioned. As an older lifter (57) recovery is the factor that determines frequency of my workouts rather than compromising on intensity due to fatigue from trying to workout on a set schedule. To me, volume is dictated by intensity and the resulting fatigue dictates the recovery which dictates the frequency of workouts. It’s a simple formula, every individual is different so tune into when you are recovered otherwise you are working against yourself and limiting your progress.
I’m relatively new to your channel Alex and maybe you’ve done it already but I’d like to hear your take on recovery and how you factor it into your programs and how much consideration it should be given.
100% agree Alex. I stumbled upon this by accident through "life". Having a family and a full time job and other stressors forced me to adapt my training accordingly. Blessing in disguise actually. Best I've looked and strongest I've been 👍🏻
I really like your statement that science is a quest for truth. I think that's overlooked by the science based training community on social media who in general are pretty bad at critiquing study design, bias, and statistics. Even those with advanced degrees aren't great at it, or will introduce their own biases into the interpretation too often. They put up random tables in their videos with no context, and many times ignore the discussion sections of the papers they review that might have contradictory or cautionary conclusions.
Science isn’t about being right in the now. It’s hoping to be less wrong in the future.
I remember clearly the lab classes where more time was spent writing about potential sources of error than doing the actual experiment. Even if the discussion of error is present in the articles they cite, it almost NEVER ends up as part of the discussion at this level. This isn't even about studies being bad because of error; the question is bad. It's like doing a study on how long a piece of string should be.
@@AlexanderBromley I agree that most of these volume discussions just give basic recommendation thresholds. Not much on the more practical application of ones progress and how they adjust based on their own adaptation.
Your dial example is spot on IMO. People I now are often shocked how much volume I do, as I don't take rest days as a rule. I do a desk job from home though, and I try to go out for 2 walks a day as well as 2 hours in the gym. It's a good recipe for recovery because I have 16-18 hours per day of rest/sleep in a quiet, low stress environment. 😂
Similar training pattern to your early strength programme, 2 compound strength focused exercises, then 5+ accessories. 5 sets on every exercise.
If I'm already a little burnt out or tired though, I just reduce the volume on that day. I've found it's more beneficial for recovery to do *something* rather than take a rest day.
So raw and honest, thankyou for the from the heart honest information and advice you give in all your videos. Some of the best training wisdom right hear💯
You're blowing my mind the those illustrations, great piece of information! Thanks
Best video of yours I've seen out of maybe 10-15 or so
That chicken-egg thing is a great point. As a creator some topics and titles just do noticeably better. Sometimes the BEST titles and topics just do...extremely poorly. I've noticed that purely educational content often flops if it doesn't have some kind of "edge" to it, sadly.
As for the science thing, I've personally become somewhat disillusioned by exercise science in general over the past few years. I think there's some value in it as a starting point but there's so much individual variation that it's really crucial to self experiment. Unfortunately, a lot of trainees take these studies and basically blindly copy them thinking that it's the best way. For example, frequency was "the thing" for a while, then it doesn't matter. Same with volume. Then progression is everything. Then intensity. Then RIR. Well, they all sort of interact and if you pull one lever, the other ones have to probably be backed off on.
The inherent stability of all variables except the one you are testing in a study means that it's going to be difficult to really test "real world" conditions where there are a lot of moving parts.
I think part of the limitations of having a very broad audience comprised of beginners, intermediate and advanced athletes with a variety of training styles, habits, goals and knowledge levels is that it's difficult to pin down exactly what level of depth and nuance to go into. So for those 1m+ channels I imagine it's difficult to choose exactly what type of content to put out.
I think sheiko is a lot of submaximal work, which certainly is way easier to recover from. Some if it is 5+ reps in reserve which doesn't take nearly the same recover toll as high rep near/to failure typical bodybuilder training. Triples at 60% I consider to be a warmup in most contexts. So it's sort of difficult to call "a set a set", so to speak.
My man💪🙌
Yeah, that's exactly right. If any average trainee were to run a Sheiko template, they would think it was pointless in the beginning (until they finished a week and felt what accumulated fatigue REALLY feels like). By my own definition of what a working set constitutes.... Sheiko doesn't have any! In fact, the number of lifts and total tonnage might even be below what a hypertrophy phase with 8s and 10s features, but it's high relative to what the lifter is used to and that is what matters for growth. And that's the point; a set isn't just a set, so using it as a placeholder for 'volume' is super elementary.
@@AlexanderBromley Yes I think the whole MRV/MEV/MAV system and just counting a "set" as volume has huge holes. Set of 10 on deficit deadlifts to RPE 10....tad different than an easy set of 5 on hamstring curls with 10 reps in the tank. Really tough to standardize things.
It absolutely cracks me up how you so eloquently destroy these guys. You are obviously smarter, more experienced and on another level strength wise. Your channel is by far the most helpful and informative for serious lifters. Keep it up
Really great video that stands out. Great to see a fresh perspective.
Remember that Boris Sheiko trains the athletes with submaximal work with volume that is below from 3 RIR in the most time. In other words, it is possible to do more work when the intensity of effort is low, so sets of 40 or more is possible with this approach.
When the intensity of effort is really high considering above 3 RIR or 7 - 10 RPE, the quantity of volume that can be done is much lower because the level of fatigue is high. The Boris Sheiko approach is appropriated for powerlifters that need high frequency and high volume to improve the specificity of the competitive lifts, but not suited for hypertrophy.
Very great Video Alexander. I trai since 6 month and saw a lot of "this" videos. I was so confused. Your video open my eyes. It makes so much sense.Thanks a lot.
I always enjoy your videos. They are thought provoking. With that said, I’ll add to the discussion.
1, What about the age of the lifter
2. Previous experience
3. Outside forces - sleep - job - stress
4. Body type
My point is that once we get into numbers, it’s never one size fits all. To think that 40 sets of bench press would be good for the general population is silly. Yes, it might work initially, but later when they have shoulder and overuse injuries what do we say. It’s the old adage, “if 5 sets are good, then 10 sets are better.” Which may be correct, but also could be way off. Hope you like the added conversation.
This has been sooo helpful. Love your work!
I did all this confusing stuff listening to everyone trying to do "bodybuilding" most of my life and getting nothing but frustration with a few growth spurts here and there I didn't even know why they happened. When I found Starting Strength and was told I should build a foundation at least with that it made sense.
After 6 mos of beating myself into the ground with the novice linear progression I went into an intermediate program, a 4 day split. It's strength based with some hypertrophy work thrown "on top". I'm growing fine and learned how valuable the function of strength and barbell compound movements actually are.
My work outs are extremely efficient, maybe less so since I dropped deadlifts and replaced them with RDLs and more specific upper back work, but I have lots of room for it. My volume is much lower than someone listening to all these "influencers" might ever believe and sometimes I still catch myself not believing it as an ex confused "bodybuilder".
Anyway, I'm happy with what I guess people call "powerbuilding", and I highly recommend it to anyone.
Since starting a very physically demanding job my biggest pet peeve has become all these trainers, especially the "functional" ones, who only work with people who have otherwise sedentary lifestyles and they themselves literally work at a gym. Most of the info out there has become useless to me. The info in this video though is exactly what I've had to learn the hard way.
Could you elaborate what you learned?
I am about to start a construction job and i have been looking for information about training while having a labour job.
What i think i will do is increase my food intake.
Keep the workouts about the compounds and lower rep range. I will probably only do more reps for bis and tris because they are lagging.
Any tips?
@@brunocarneiro9688 sound pretty good already, my only suggestion would be too mix in some basic calisthenics movements aswell (push ups pull ups dips and a bodyweight squat) and mix up your training (the key is listening too your body)
@@EYEZAYZEL my upper body movents are weighted dips and weighted pull ups. Squat for the lower body.
These programming videos are really helpful. Thanks for helping us sort through riff raff.
Give this man more follows.
Thank you, love your videos. I turned on all notifications.
Thank you Alex, you have a fantastic way of breaking things down.
Just discovered your channel its a gem
Juggernauts powerlifting program design manual does a good job of regulating this giving you the ability to add or subtract sets from MEV and MRV (that is already a range) depending on your training history. Granted the first cycle might not be the most effective but it’s a great tool for determining with much less trial and error the appropriate amount of volume for each person. Using it I was able to find a good amount of volume for me seeing as how I have historically done very low volume high intensity training (with success) and it doesn’t add unnecessary volume that may even inhibit my progress
People are always looking for “optimal” results that they can plug in to their workouts. As this video properly points out, there are too many variables between physiological differences and lifestyle differences to really draw conclusions. The best result for you comes from trial and error. The good news is that every weight routine that doesn’t lead to injury will cause tremendous success in the novice lifter.
Great topic!Volume is key.Truly listening to the body's recovering process.Im also skeptical about these studies,however we progress through our own experience and documentation thanx for yours sensei !
If Bromley conducted a study it would probably be really legite
loving base strength it keeps me motivated really enjoying that book one of the best i ever paid for
Absolutely amazing video, has credibility, and all around is very well formulated. Nice job 👍
Great video. I love the critique of “the science”. Many sports and exercise science studies are effectively univariate linear regressions on huge data sets. There are so many variables and correlations between variables that many findings and conclusions are masking complex mechanisms and should not be taken at face value.
You said it better than anyone - adaptation comes from disrupting homeostasis. Disruption is achieved through progressive overload with respect to training, diet, and ‘supplements’. Volume is simply one of the levers. There is no universal volume optimal point just as there isn’t a universal optimal calorie intake, bench-press weight, or weekly test dosage.
Haha, I was just finishing posting something similar. The science based fitness community are very inexperienced at looking into these things.
@@DCJayhawk57 not to mention how boring they are - they seem to sap all the enjoyment out of training whilst adding very little value.
@@SJ-np4cz couldnt agree more!
Boom.
Yeah, put the white-paper down, pick up a dictionary, and look up the word "nuance"... 😂
Recommendations like 10,20,30 sets are useless when reps per set and intensity is not mentioned.
Total number of "working reps" per week is the actual volume and it can be achieved in any combination of sets and reps. Plus that this volume needs to be above 80% of 1RM to make it maximally effective right from first rep for muscular hypertrophy.
Higher rep sets like in 15-20 reps set only matter when taken close to failure (RPE 10/RIR 0) because only last 4-5 reps actually happen to be at perceived intensity of >80%. Prior reps only serve as a means to reach those final reps and have less potential for hypertrophy.
Strength gains are more responsive closer to 90% 1RM.
Quality as always Mr Bromley
I love your attention to relevant detail. Subbed.
Nutrients are required to produce the cell's energy molecule, too (magnesium ATP).
Nutrient depleting can be rate limiters to actual results.
I heard about you from Dave Tate’s channel. So far I really like your break down of training. Thank you!
The best lifting video ever produced. The sheer amount of nonsense related volume in lifting actually prompted me recently to switch to combat sports instead of lifting because of the amount of conflicting advice online: Paul Carter to Israetel to Nipard to Wolf Coaching and finally Mentzer.
Really enjoyed this! I trained Weightlifting for a while and used high training frequency, which my body liked ( no injuries and had progress ). But things like snatch and jerk don’t have an eccentric to have to recover from. And I don’t know how to use a similar protocol for offseason Strongman training
I needed to hear this. Thanks man, great content! I love all the information you put out.
Thanks!
Geez once again it's like hearing me speak or think. Just excellent.
How refreshing, someone not claiming to have the "magic bullet". ! Too many misleading or outright false claims made elsewhere just for clicks. Well done.👌
You produce some great videos countering the science approach. Even though it's science your common sense approach I trust more than what any lab paper shows.
You always inspire me. Thank you.
Quality content as always! Base strengths a great read!
I tend to workout for 2 hours a night, 6 nights a week (I'm not spending that time on my phone/chatting either). I often worry about trash volume... but screw it. I love that gym time
Great video. So true. Too many try to analyze till they are paralyzed. Bottom line it is a case by case. Set a starting point and move forward. No one size fits all. Everything has to be matched to goals, sport, amount of time to dedicate and even financial status, sleep, face, age, .....all influence the development of a specific mathematical model for the specific individual.
Face?
@@basedaveragejoe220 ?
Awesome vid brother
Great video Bromley. You really cleared up many of my questions regarding volume. Another discussion that has gotten a lot of internet traction over the last year is how far one should train from failure, in particular when it comes to strength training. The argument I'm seeing is that one should stay far from failure for optimum gains, again backed up with scientific studies. In fact, an often cited internet source is actually called Data Driven Strength. What do you think of that concept?
After reading his book I got the idea Bromley would not be in favor of training to failure very often.
@@mastersironmantarmstrong7148 For hypertrophy and work capacity, yes, but his peaking/strength cycles have lifters working at 85-90%, which even for low rep sets are going to get closer to 8/9 RPE. And he advocates for AMRAP sets, which should get you to a 9/9.5/10 RPE for those sets.
One of your best videos...
Bromaly u r the man well said!!
New subscriber
I'm out of shape, 6'2" 325lbs, not very active. Joined a gym with some guys from work, we're pushing eachother to be active and shape our physique.
The most knowledgeable of us is leading the rest of us through the workout routine, but I like to read and learn a lot.
Do you think it is worth it for us to put together a simple step loading routine, rather than our current routine of 4 sets of 10 reps at 90% of our max weight, and "destroying" our muscles. Our current ethos is "no pain no gain" and I am beginning to understand, that may not be true.
10 reps at 90% of 1 RM??? Not happening…
Great video! I find the volume debate is exactly the same one as the great protein mystery. I've heard figures ranging from 0,8g Protein per kg lean mass too 1,8 - 2g per lb lean mass, for hypertrophy. And my guess is that you can't give a number, which will be accurate for everybody. Loved the video and subscribed!
Scientific "knowledge" is perhaps better grokked as scientific "understanding." It tends to be a currently useful model that is replaced when a more useful model is developed. Excellent breadth and depth in a short video. Thank you!
Thanks to your videos , I am starting to figure out which direction to take with my training. Still confusing to hear all the recommendations for building size. Some say lots of volumes is not good, others emphasize it’s the best way. I will start documenting my sessions, choose a method, & stick to it long enough to see growth & then make changes to create new adaptations. Thanks!
Love the content man, and to be fair to science, they do state the limitations you describe in those meta analisis
At least the ones I’ve read, they do state those problems and that more research is needed
So just for the people that would say “Science is useless” (I know that’s not this channel, I love this channel), it definitely is not, it gives us a starting point from which we can later individualize
I don't doubt that the papers do their due diligence in not over-stepping. It's the culture around it that I take issue with, which includes the personalities that influence lifters to prioritize this type of study. It would be just as ludicrous as a 'scientific approach to MMA'.
Very awesome video. Everyone should see this!
I find it humorous that many of the “scientific” studies are based on 2 factors: 8-12 week period and often untrained lifters. Most any type of activity will realize a defined change when the participant have little or no training under the given timeframe. These studies only prove that something is better than nothing rather than the studies activity is superior.
Trial and error and adapting over time are keys to both improvement and durability in strength and health.
It feels like many beginners, which I am still, but have just now been able to get out of the weeds, is that we suffer from two phenomenon at once which people exploit: analysis by paralysis and dunning kruger (to a degree, newbies don't overestimate their ability because lifting is objective, but newbies overestimate how much something in fitness does or doesn't matter to them). The fact is, content creators on youtube need to keep people watching so they keep coming out with "this new study says" and "10 tricks newbies need to do", but newbies are not experienced enough to know that none of that matters. We are then inundated with an insane amount of "this is what to do" type content online, that it just freezes us. So, a deadly combination of it takes some level of skill to be able to understand what's noise and what's real (dunning-kruger) which we don't have and just a crazy amount of information of what to do, a lot of it conflicting (analysis by paralysis). The truth is, I've learned only 3 things really seem to matter if you've been lifting less than a few years: add weight (via actual weight or sets or reps) over time, consistently lift several days every week, do the lifts correctly every time. Lastly, it's a sport like everything else. If someone has been playing basketball for 2 years, they are still going to be trash. If you've only been lifting for 2 years from nothing, you're going to be trash. Expect that. Embrace the suck. It takes many many years to get good at a spot. For some reason, lifting isn't viewed in that same way.
Really appreciate your videos, I'm a BJJ guy first, consistent hobby powerlifter second, Nippards stuff was a great starting point for me to build a base, now going back to 5/3/1 with a lot of volume, mostly for work capacity when grappling.
Once again common sense rules the day here on this channel.
You mentioned "PED'S" this would be a topic of further interest to discuss regarding your decision to go enhanced.#RIPMountaindog
He has already published videos on this topic (2 that I’m aware of), you can find them by searching his channel.
I'm not opposed to the discussion and it's important to me to be transparent, but it's a fine line. I hesitate to make dedicated videos because as soon as I start liberally discussing PED use, the audience and tone of the channel changes. I don't want it to overshadow general training wisdom because that is sincerely the most important piece of all this.
@@shawnh6740 I will do that
@@AlexanderBromley it would make your channel more popular but it would attract a lot of the junkies that think gear is the solution For everything. It's really easy to think the solution for everything is up the dose.
@@AlexanderBromley I found your video on the subject and completely understand your point of view, and respect your explanation to the question.
The only way you can know if a training method works is if performance is improving and muscle measurements are getting bigger and your fat caliper readings are staying where you want them. You have to measure what you want to improve - on yourself as you go. Not just read a study, or any training plan, and then just assume it's working.
Superb video
For me. I only need 1-8 sets per week per muscle group to grow. I went up to pause benching 300lbs for a set of 8 by only doing 6-8 sets of chest per week.
And went to a one arm paused Dumbbell strict press of 125lbs by only 1 set per week for shoulders.
I have tried more but once I'm at 14 sets I can barely recover at all and see diminishing returns.
yep not surprised, same with me. not sure why this isnt more generally acknowledged
@@brynnop2101 not sure. I think it is also related to very fast twitch fibers.
That's very impressive. How exactly did you determine your volume? By how well your muscles recovered or it was just random?
@@lukaposeidon8490 both. I found out how little I could do and still progress. Then I used that as my starting point to slowly progress.
This is also why I know my gains are pure strength and not motor pattern since I only do it 1x per week.
Can we have a vid about how to manipulate these parameters to ensure constant growth?
this content is class
As soon as he said "went on gear," my respect shot up exponentially
And not mentioning Nippard in the title and making it non-controversial to boost cloud. respect for that. 🙏🙏
great tips !
Good video!
Dude this channel doesn’t get enough credit.