Which Variables are Most Important for Muscle Growth?
Вставка
- Опубліковано 7 чер 2024
- TIMESTAMPS
00:00 Intro
00:23 Training Variables
12:39 Priority List
17:01 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/31868...
pubmed.ncbi.nlm.nih.gov/35291...
pubmed.ncbi.nlm.nih.gov/30558...
pubmed.ncbi.nlm.nih.gov/33433...
pubmed.ncbi.nlm.nih.gov/30063...
pubmed.ncbi.nlm.nih.gov/28641...
pubmed.ncbi.nlm.nih.gov/28474...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance
it could be nice if you could do a part 2 which could consist of (sleep, calorie intake, hydration, food, protein, rest days, etc.)
He already did a great video on protein intake. This is covered. I'd be also super interested in more nutrition related videos. Especially micro nutrition demands with high volume training. Which micro nutrition demands are increased with strength or endurance training? Please more nutrition!
Most channels are such biased in this topic, while this channel is pure objectivity.
Hormones, hormones, hormones, sleep. Prisoners get jacked eating ramen and drinking tang because their testosterone is through the roof and work school stress is zero.
there is no biggest player in this. it depends totally on the person and how they're living. all of those are critically important for muscle growth!
Thanks for the suggestion, will definitely consider this for a future video 👍
@@TexicanMr prisoners are taking steroids, you fell to some lying ass UA-camrs as most people do, you forget that prisoners are selling to eachother illegal drugs? That goes to steroids too, think before you speak :)
Thank you for clearing up "training to failure". The way the gym bros talk, I needed to have some kind of seizure and collapse on my last rep to be doing it right.
😂
You need to be grunting at least.
Get that last rep like your left nut is on a chopping block
@@wurcowejcif9664 when the weight stops moving you're done.
Frequency is directly related to recovery , recovery is connected to volume , volumes connected to intensity and intensitys connected to the neck bone, something like that ?
This channel is definitely one of the best! Thank you! Great info as always!
Cheers 👍
This channel is arguably the best fitness content I've seen here.
Cheers, glad to hear it 👍
This is a superb concise summary of what's important to build muscle! I'd say with these 18 minutes of information a lot of struggles and overuse injuries could be prevented. Thinking about those skinny guys with wraps all over the body grinding out false reps at every set.
Great job!
That's the goal, to help those people👍
Extremely thorough and well explained. Your logic is undeniable in my humble experience.
Cheers, glad to hear it 👍
This is probably your best video yet.
Thanks guys!
no problem 👍
Great voice and tempo. A fantastic summary of the essentials of weight lifting ! Especially for those of us who fall down the rabbit hole with so much data out there.
Yes, it is always good to put things into perspective 👍
Literally the best resistance training video I’ve ever seen. Great video man.
Cheers, glad to hear it 👍
Love this channel and the content that it puts out. Deserves way more followers.
Cheers, glad to hear it 👍
Just discovered this channel today and I really like your presentation style. Reminds me of a talk at an academic conference. Subscribed.
Cheers 👍
this channel is beyond informative and really explains the science behind training, im not even joking like your explainations are at or beyond athlean x level
Cheers, glad to hear it 👍
Your peered reviewed content is very educational. Thanks
No problem, glad it is helpful 👍
Keep these videos coming. This is the type of content our industry needs. Non-biased and no "black or white" standpoints. Appreciate the quality of content 👊🙏
Exactly what i am trying to do, glad you find the content useful 👍
Ok political person. We get it!😫
I honestly cant believe how easy you make understanding the science behind muscle growth. Your videos mixed with guys like Will Tennyson, Greg Doucette and Jeff Nippard has helped me with gains so much. Thank you🙏. Oh and I can't forget the OG Jeff Cavalier 👌
Cheers, glad to hear it 👍
I think the variable of frequency is highly underrated in terms of significance. I used to cram 12+ sets per muscle group into one workout and felt like absolute shit towards the end. I had major CNS fatigue, not to mention not being able to perform the sets towards the end of a workout. On top of this i also have to mention how important it is to stay motivated which is hard to do whenever your workouts take 2-3 hours, you will feel like shit every time you train and thus likely to put in way less effort than required. I know that your mood does not affect hypertrophy directly, but you can be sure as hell it does indirectly through making you less motivated and dropping your intensity which is also due to CNS fatigue, and you have to keep in mind that CNS fatigue is something that actually DIRECTLY harms hypertrophy through not being able to perform with sufficient intensity as well.
Definitely agree. The indirect effects of training with higher frequencies can have a major positive effect on enjoyment, fatigue, mood etc. So definitely still a relevant variable to consider 👍
I wonder if your fatigue would be decreased and performance increased, had you extended your rest between sets. How long were you resting between sets?
@@Eric3Frog 3 minutes
Another excellent no nonsense informative video. Good stuff!
Cheers, glad you enjoyed it 👍
One of the best videos on workout on the whole youtube
Glad to hear it 👍
Great content as usual - thank you
Cheers, no problem 👍
Nice explanation of these factors. I do wonder if frequency can have a bigger impact on someone being able to have the stamina to be able to hit 0-2 RIR on all 18 sets of the same exercise in a week by doing 6 sets over 3 days in order to maximize the hypertrophic response. Management of the physical and mental stress of 18 hard sets is a factor especially when the load is heavy. Thanks!
Yes, I definitely think so. I think frequency can have a bigger influence on muscle growth based on its INDIRECT effects, rather than its DIRECT effects 👍
This is an amazing video!! Hope more people see this one in the fitness community
Hopefully 🤞
Awesome video as always! This channel is my definite guide to anything related to hypertrophy.
I know you have made videos about frequency and rest periods between sets in the past, but I'd like a video discussing rest time for a specific muscle between sessions. I think it is generally accepted that a muscle (e.g. the chest) shouldn't be trained on two consecutive days. What about supporting muscles? For example if I do chest on Monday (which also heavily involves the anterior delts), would it be wise to train shoulders on Tuesday?
I actually think you can train all muscles on consecutive days. I haven't seen any evidence suggesting that this has negative effects on muscle growth 👍
Great video, very clear and useful. Thanks!
No problem 👍
another extremely substantial and well delivered videographic information! kudos to the team!
Glad it was helpful 👍
I used to believe that 8-10 reps are the key reps for hypertrophy. I am uncomfortable with those weights because they're still too heavy for me even as compound. I didn't progress after awhile. I watched that what's more important is not how heavy the weight is, but with weights that you can for sure feel fatigue & train close to failure. So my regular bench press reps for now are 13-15 reps. My pecs are getting bigger.
Nice work! Yes, you can achieve similar muscle growth across a large spectrum of rep ranges & loads 💪
this is the best hypertrophy video on youtube. amazing
Glad to hear it 👍
Hi Peter, I had a look at some of the studies in that Met Anal and many used volume load as a proxy for volume rather than your definition of number of sets to a particular RPE. Theoretically if all sets were equated to a certain RPE increasing the frequency would probably yield a greater volume load and possibly hypertrophy stimulus.
Very good pick up! Yes, I just looked into the analysis in more detail and noticed that the inclusion criteria defined 'volume-equated' studies using volume-load rather than no. of sets. I think you would be correct in saying that if volume was equated via no. of sets, the hypertrophy response would favour higher frequencies more. Will definitely consider this for future research on the topic 👍
Fascinating, thank you
No problem 👍
Great content, subbed!
Cheers 👍
Really really interested to hear the differential in frequency is marginal. There's quite a few videos around detailing benefits of multiple sessions (such as PPL) Vs 'bro splits'. However, what I think sets your videos (and arguments therein) apart is the data and studies backing your hypothesis. Other videos say 'do this cos it worked for me and the other way just sucks. So just do it '. Keep up the great work
Yes, people sometimes get caught up in their own biases, rather than looking at the findings from a larger population 👍
Haven't watched the vid as yet, just started, but again what a great topic Peter!
Yup as always a very educational vid, thank you. 👍
Cheers, glad you are enjoying the content 👍
Great video! I always try to implement some sort of drop set, superset or eccentric set into my workout, on exercises that I on particular days feel like I didn't push to failure. I do 75 sec breaks on isolation exercises with a rep range of 10-15 and 105 sec breaks on compound exercises with rep ranges of 6-10, keep strict technique, keep full range of motion, however favor partial range of motion on exercises where I need constant tension, like preacher curls. Train each muscle group 2 times weekly with 16-18 sets split over the week. But I'm wondering if progressive overload isn't an important factor to consider when talking about hypertrophy, I'm just wondering where on your priority list progressive overload would fall under, or if it's just a sub category to volume, either way I thought it should be mentioned somewhere. Love the content and keep up the great work, this is helping a lot of people in the gym I'm sure!
Nice, sounds like a solid training routine!
I wouldn't consider progressive overload a training VARIABLE so to speak. Rather I would categorise it as a PRINCIPLE of training. And yes, I believe progressive overload is very important for all adaptations, including hypertrophy, but it often gets applied in the wrong way. Check out this video for more detail on progressive overload for hypertrophy vs strength training ua-cam.com/video/fD4OyUDfL3U/v-deo.html
a great way to train i do two normal sets then on my third last set go a little crazy
Damn really good channel! hope you grown big !
Cheers, glad you find the content useful 👍
This is quality content man 👌
Cheers, glad to hear it 👍
When training in high rep ranges, make sure you're taking the target muscles to failure, and not just exhausting your body. This generally happens on compound movements, especially squat. It might not even take 20+ to reach exhaustion.
Very true. This comes down to using strict and effective technique 👍
Realy great video
Great info
Excellent video
Cheers 👍
Thank you for your detailed videos man, appreciate them a lot!
I have one question to Rep ranges & Load, if you could help me out with it.
Is there any difference between let's say doing 4 sets of an exercise with for example 12reps with 100kg and 8 reps with 115 kg, if the proximity to faliure is the same?
Me and my friend were wondering if we should prioritize increasing rep ranges or increasing weights during our progression.
Does it really matter or not really? Or maybe it depends on the targeted muscle (increasing weights on muscles with more fast twitching fibers and rep ranges on muscles with slower twitching fibers?).
It doesnt really matter. As long as you go close to failure, each set will be similarly hypertrophic. However, some exercises are generally best to train in lower rep ranges, and some with higher rep ranges. This video should explain this in more detail ua-cam.com/video/xMFUzXhHcYA/v-deo.html
This channel is a hidden gem of fitness community
Glad to hear it 👍
Interesting comments on training frequency. I've recently gone from 4 days a week training to 6 as a powerlifter. My volume has remained the same, but after the big compounds, my strength had gone, and the accessory work suffered. By training over 6 days, the accessories get hit when I am fresh in their own workout. There is obviously, a trade off in that you don't get the recovery you would if you did everything in 4 days, but the sessions are shorter and can be more intense and I've seem my numbers increase. So, I wouldnt underestimate the importance of training frequency.
Very interesting. Also note that this video was on hypertrophy specifically. The impact of frequency may be different for strength 👍
@@FlowHighPerformance1 well put, it's good to remember the difference between size and strength gains.
The problem with the first study about training volume is that the subjects only rested 60s between sets. It seems to be the case that extremely high volumes are only beneficial when you are doing a lot of "low-quality" work, i.e. 60s rest between sets. So you basically have to compensate for doing low-quality work by performing more volume. If I remember correctly, pretty much every study coming to similar conclusions used very low rest periods. James Krieger has mentioned something similar as well.
Yes, this is definitely a consideration. However, I don't see how longer rest periods would change these results. I would assume we will still see the same trend, just with a bigger magnitude. Hopefully we see some future studies with similar protocols and longer rest periods 👍
I have to count to 300 between sets
Thanks for these videos, they're so informational! Is there a way to train each muscle based on their fiber type? or are is that a myth, since if ur training near to failure you will recruit all muscle fibers.
Good question. I don't think we have research to make any solid conclusions, but with the current evidence we have, it is probably looking more like a myth 👍
Hi!! Which program do you use to do your illustrations/ animations? They are very minimal, that made the topic much visual and easier to understand, congratulations.
Microsoft PowerPoint 👍
We all like to think we train hard. But then you watch someone that's really pushing themselves on every set, that's why training to failure is #1 on this list. I am trying to make a more conscious effort to train closer to failure than I have before. I think that I will see better results.
Agreed. Training close to true failure with strict form is definitely an underrated skill 👍
@@FlowHighPerformance1i just don't understand how. The reason the form suffers is that certain muscles or muscle groups are buckling and twitching from the effort.
Hey thank you for this.
No problem 👍
Video is dope💪🏼
Regarding Volume - how many sets per week do you recommend for the larger muscle groups - chest, back and legs?
Check out this video for volume recommendations ua-cam.com/video/16oYtQbGhq4/v-deo.html
@@FlowHighPerformance1 Thanks man
I honestly dont know how this channel has 50k subs only
I think the most important thing in this video that people will likely skim over is that all of these variables impact one another. When working with an athlete, we need to strongly consider HOW the variables we choose to implement impacts the experience of training for the athlete.
Exactly right. That is why I mentioned it just before going through the priority list 👍
A very good video. Now let see if I get it ! If we make one set of, let’s say bicep’s, close to failure for six days we meet the goal of the two day’s with three set’s per day . And this have similar outcomes.
Yes, I'd say outcomes would be similar
Now this is exactly what I needed proper analysis on various aspects of muscle training. Thank you
Cheers, glad you enjoyed it 👍
new fan here 🙏🙏🙏👍👍👍👍👍👍✅
Whilst I cannot agree with all the arguments that he is making, I am completely impressed with the way how he has managed to structure the variables in simple and digestable manner. Perhaps, it could be further improved with certain factors/variables as pre-requisite (e.g lifting technique) and it must also be noted that proximity to failure is only effective if the recovery and inter-set rest adequacy follows suit, even if the priority list is only applicable for hypertrophy. One last thing is that the most important variable within the priority list is - individualisation. While the studies always try to "generalize" certain variables, it's important to note that the variance can be significant at individual level.
Some great points here! Will definitely try to consider these for future videos 👍
When your referring to proximity to failure, do you mean it for the last set of an excersice, or for all sets your doing for that excersice?
All sets 👍
Great video
Cheers 👍
Just watched this very Very informative so many thanks. However, what about going past failure via drop sets, cheats or partials?
Any benefit, or am I just knocking the shit out of my 62 year old body for nothing?
I think some of these methods are useful such as drop-sets, myo reps & pre-fatigue, as they allow you to train very close to failure with lighter loads - and therefore lower joint stress. Although cheat reps, partials etc. basically do the opposite. Check out this video for more info ua-cam.com/video/ekQzkHACDFE/v-deo.html
Mind muscle connection, time under tension, reaching failure and volume
Then water intake, protein intake, calorie intake (via clean carbs).
Also I think conditioning training can help with the volume & mind muscle connection when you switch to lifting heavier weights to build muscle
I would love to see a video of when you should eat relative to when you did excersise
Good suggestion, will definitely consider it for a future video. Here is a past video on protein timing relative to your workout ua-cam.com/video/6rBWW7kFGrs/v-deo.html
The real benefit of frequency is the fact that it allows greater mechanical tension per set because you are less tired. E.g. If your quad workout is 6 sets of squats per week and 6 sets of leg press per week you will be able to leg press more if you split it into 3 sets of squat and 3 sets of leg press on 2 different days or alternatively 6 sets of squats on 1 day and 6 sets of leg press on another. I'd move frequency closer to the middle. Lifting Technique can also be more important than volume and proximity to failure depending on how far from perfect it is. if you're talking about perfect form vs. good form I'd probably agree with your placement.
Yes that is true, but it doesnt necessarily mean that muscle growth will be significantly superior. We have research showing that pre-fatiguing the quads before a leg workout drastically reduces performance (mechanical tension), but muscle growth outcomes arent much different compared with a traditional training protocol.
So if I am able to complete my sets for a particular exercise with good form without dropping reps, I should increase the weight to ensure that I am adequately training to failure?
Yes 👍
Perfect
Depends on the person everyone's body acts different I do push pull legs arms two days off and start over and blew up
Subscribed
higher frequency could give you the advantage of less injuries while training
Why would a higher frequency reduce injury risk? 🤔
Question everyone else says you should have 12-20 sets for each muscle group so how is it that 32 sets of it produce more growth?
12-20 sets is a good practical range. You may benefit from more volume, but it is very impractical 👍
but wouldnt more frequency allow more chances to spike muscle protein synthesis?
Probably, but MPS is not a direct measure of muscle growth. Applied evidence shows minimal differences between training frequencies on actual hypertrophy outcomes (assuming volume is equated)
What's the difference between volume and rep ranges and load?
Volume - total number of sets per muscle group per week.
Rep ranges & load - the load used and number of reps performed per set
All of the variables will adjusted variously overtime to keep progression moving, there is no one way best way more important for long.
Well said 👍
Hi Pete. I have a couple of questions please.
Firstly, I've recently heard from another reliable source that the larger T2 muscle fibres fatigue rapidly within 6-10s (which I'm sure we all agree is correct) and therefore to maximally work these fibres the sets need to be no longer than 10s and that the reps get harder as time goes on because the T2 fibres have then fatigued and the smaller T1 fibres are left trying to do the work!
This would be similar to working in the 1-5rep range or trying to hold an Isometric maximal tension past 6-10s.. It can't be done! The max tension reached in the first few seconds cannot be maintained past 6-10s.
From this it would seem that whilst the size principle states that larger fibres are only recruited as needed, they will only be recruited when load requires it and will not be recruited as a result of the T1 fibres fatiguing, which is what your interpretation of the size principle implies.
This makes sense to me as we cannot suddenly do a max lift or contraction at the end of a fatiguing lift.
What would your thoughts be on this?
Secondly, if volume is one of the main factors for muscle growth (which I certainly believe), how do proponents of HIT methods gain equal or more amounts of muscle to high volume proponents?
Eg. Mike Mentzer and Dorian Yates (4 times Mr Olympia) one set to failure once every 4-7 days!. How can this be possible?
Many thanks for all your work.
Some loaded topics here, but I'll try to keep it brief!
1. Although it is a plausible theory that we can preferentially train specific muscle fibre types, the research we have so far shows no difference in T1 vs T2 muscle growth with different training methods. However, we need more research in this area before making any conclusions.
2. I am not sure how these individuals get away with such low volume. I have a few proposed reasons explaining this:
-these individuals are genetically gifted, so they can get away with doing almost any form of training and still make progress.
-they were probably taking high doses of drugs which massively influenced their results.
-Maybe they had very low volume tolerances, allowing them to train with low volumes and still achieve results
@@FlowHighPerformance1 Thanks for replying.
I think maybe HIT can work for some very advanced lifters as they can work the muscles to such a high intensity and will need longer rest periods naturally. But I don't think such low volume is productive for less experienced athletes.
You can make gains doing one set each session for each body part as long you are going to failure and progressive overload, watch mike mentzer and it will change how you think about volume
Body fat & calory surplus/deficit would have been interesting as well
Yes, this is a separate discussion which i intend to make a video on at some point 👍
so for someone new to all this training stuff (someone like me) can you explain that simpler?
I cant really explain everything in one comment. Keep watching educational videos, and you will start to understand the principles more clearly. Also check out 3DMJ, Revive Stronger, Renaissance Periodization for more good info 👍
Re. the research on Frequency: While the conclusions says there is not much difference the Graph at the 4 minute mark actually shows that training 3 times a week results in 50% more muscle growth compared to 1 or 2 times per week. So either this graph is wrong or the benefits were not statistically significant ?
Yes, this particular study found significantly superior results with a higher frequency, but the entire body of research taken together shows very small benefits. I chose this study for the video to clearly demonstrate how frequency can improve time efficiency as an example 👍
4:42 can u explain why training 3x per week results in more muscle growth as compared to 2x or 1x? Also why muscle growth decreases on 4x per week training schedule?
This was an analysis of many studies. This is just the way the statistics ended up. There is no specific explanation for it. However, what we can see is a general trend favouring higher frequencies, which is what is most important 👍
I dont understand IT either, graph shows how important frequency is, but in after math frequency is not as important. There is also no information about junk volume, so if frequency is not important are u able to make 20 sets for a muscle in one session? You can but after 12 u will start to feel that is bs work from this point
@@FlowHighPerformance1 so M/W/F is good for back? How many sets each time would you recommend.
There's no explanation for Time Under Tension and how it relates to the other variables. Do all people time the number of seconds elapsed in a given set? It would seem to be as important as all the others.
time under tension is not really a variable that you intentionally prescribe. It is more of a result of the other variables 👍
When is volume considered junk volume? How to know how much volume i need?
this video should answer this question ua-cam.com/video/HaOwEn6R82k/v-deo.html
@@FlowHighPerformance1 omg thank you
got it. you have to train hard.
What about secondary variables like: Sleep, caloric intake, protein intake, hydration, supplementation, etc. ?
Could you make a video on this too 🙂?
I plan on making a video on this at some point 👍
I can sort this easily.. we need to hit type 2 muscles efficiently... why do we take creatine for.. to stumilate type 2 muscle that takes no more than 30 Mins to fatigue
🤷
Frequency is of little importance only if you assume at least once a week training. If you drop the assumption, then frequency is of high importance.
I don't understand what you are saying?
I’m saying that you can only rank frequency low in priority if you assume a floor of once a week training. Otherwise you’d have to rank frequency at the top. E.g. without the assumption of once a week training someone could train once a year and accumulate hypertrophy over time. My point may be too esoteric but I think frequency as an element of training is extremely important in terms of priority. Frequency is what characterizes consistency.
@@johnathonlivingston7573 Right I understand. Yes, this implies the assumption of training each muscle at least once per week 👍
As a doctoral student I commend this video, it's really, really good!
Cheers, glad to hear it 👍
Hmmm RIR, never heard of that. Everyone I know uses RPE
It basically the same concept, just seems more practical to use in my opinion 👍
@@FlowHighPerformance1 IRI seems a bit more straight forward honestly
If frequenzy dont matter that much, how far can you take this? IF "1x12 sets 1 per week is roughly equal to 2x6 sets per week" is 1x24 sets every 14 days equal to 2x12 or 4x6 sets every 14 days? like where is the cutoff point ? as an extreme example; 48 sets once a month = 48 sets spread out over a month? i very much doubt that. and if that is not true, why not apply that same logic in the other direction, wouldnt it be better to train a few sets everyday than 1-2 or 3 times a week?
Yes, this is a good point. This obviously only applies within the context of one week, not over multi-week or multi-month time-frames. With that logic, you could argue that all of the other variables are the most/least important. Eg. If we perform 1 set for each muscle every month, you could argue that volume is the most important factor. Or if we dont select any exercises for a muscle group, then that is the most important factor.
So I probably should have mentioned it, but this video assumes a 'normal' training context 👍
@@FlowHighPerformance1 i guess my point is; why a week? I dont think my biology cares that a week is 7 days. It could be 10 days. Either there is a "cut-off" point or its "gradual" if it's a cut off point, based on spikes in muscle protein synthesis we should be able to find the exact best interval for training frequency right ?
Is its gradual then smaller intervals would have greater benefit as long as volume is equated, along with all over variables. I do understand that taking anything to the extreme will bottleneck that specific thing. That's not my point, I want to understand why it wouldn't be more effective to increase frequency to the point where, let's say the bicep is trained everyday compared to once every 3 days (considering volume would be equated)? 😅
@@shjelde660 Brother...THANK YOU. This to me is the most obvious question that for some reason no one ever addresses in these videos. I've been beating my head over it forever now. Why a week? What if it's 8 or 9 days, or like you said - a month? Logically it would mean that the more frequently you can train with as much volume as you can recover from would be the best and optimal way. So why is one week the cut off point? Seems so arbitrary and forced. I decided to experiment and train full body 6 days a week doing 1-2 sets per exercise and gradually increasing the sets.
@@naturalaquatreasures excatly ! logically, more frequenzy equals more gains. So long as you reach a minimum volume needed per session, to force adaptation
How does someone do 32 sets a week on one muscle group!? That makes no sense to me. Also does the RIR number mean that for heavy loads if you make it to 6 to 7 reps. That's enough?
Yes, 32 sets / week is an extremely high volume.
check out this video for a better understanding of RIR
ua-cam.com/video/LAM__FI4rtI/v-deo.html
the needle one....
What's the tl;dr of this
watch the video
It was my understanding that protein synthesis lasts about 48 hours , thus making the case for higher frequency being more favorable for muscle growth … ???
Muscle protein synthesis isn't a direct measure of muscle GROWTH. The direct evidence shows little differences between different training frequencies, if volume is equated 👍
@@FlowHighPerformance1 So you're saying that you can grow muscle without muscle protein synthesis?
I recommend that folks experiment with themselves rather than trusting these (usually questionable) studies. For example, when it comes to the single set vs. multiple set debate, do an experiment on yourself. Pick an exercise that you've plateaued on (say chin-ups) and do one set to failure per workout (3x per week) for an entire month. Then, on the next month, do 3 sets to failure per workout (3x per week). See if you're able to break your plateau with either approach. I've done this experiment many times on myself and it makes no difference for me. I remain at my plateau with either 1 set or 3 sets per exercise.
Yes, research gives us an average starting point, but you then need to experiment for yourself. Also, in your example, you are looking at lifting performance only - which is necessarily not a direct indicator of muscle growth. So doing more sets may still be beneficial for hypertrophy purposes 🤔
@@FlowHighPerformance1 For me multiple sets doesn't help with hypertrophy either. My weight and girth measurements stay the same as well. I personally wonder if the subjects in some of these studies were actually training to failure. If many of them weren't training to failure, then it makes sense that the multiple-set groups would get better results. If you keep the weight and reps the same for all the sets of an exercise, each subsequent set will have a higher RPE as muscle fatigue sets in. Of course, I don't know if that was happening--it's just a theory that I have.
Yes, these are all good thoughts to have. I also don't know what these trainees thought training to 'failure' actually was.
However, we also have to remember that these studies use ultra-precise measurements with equipment that we don't have access to. So even if we don't notice any visual changes or changes in girth measurements, it we may still be seeing a slightly faster rate of growth with higher volumes.
There is no right or wrong answers, but you definitely make some valid points 👍
@@FlowHighPerformance1 Krieger found in his meta-analyses that multiple sets had about 40% better gains for both strength and hypertrophy. It seems like I would have noticed that kind of an improvement during my experiments (my experiments lasted at least 1 month). Yet there was no budge in my plateaus.
@@MisterKorihor Did you manage to bust through your plateaus 4 months later?
You say there are diminishing returns on sets vs muscle growth, but your charts don't support that. In fact, it appears to be accelerating.
Yes, the Brigatto study didnt see diminishing returns. However the systematic-review from Baz-Valle (pubmed.ncbi.nlm.nih.gov/35291645/) only found small additional benefits from high vs moderate volumes - taking the entire body of evidence into consideration 👍
Proximity to failure. Intensity. In the words of legendary Mike Mentzer, you can sit all night under the moonlight hoping for the tan skin but it won't happen because moonlight lacks the intensity to provide necessary stimulus that would force the body to adapt. Only the sunlight is intense enough that it's little dose provides all the required stimulus.
Yes, you need a certain level of intensity to disrupt homeostasis and cause an adaptation 👍
That's a good analogy. Mike Mentzer would advocate getting a severe sun burn every 10 days 🤣 while science advocates more frequent and less painful outings in the sun.
@@TheSandkastenverbot his version of HIT was on the opposite extreme of the intensity-volume continuum. Other extreme end was very high volume formats like GVT, etc. and was the norm of that time.
People have seen great results with both, Arnold and Dorian being the best examples, but most people can't sustain either extreme due to various reasons and do better with somewhere in between.
@@TheSandkastenverbot at the end it all comes that Mentzer had different knowledge as it involved anabolic steroids with the workout. In terms of being natural it barely works and for the benefits you get it isn't worth it as it's hard to motivate yourself to do it for no benifits. Taking juices on it would do wonders
9:36, a true skull crusher
People talk about strengthening muscles all the time by lifting heavy, but not how to train your joints, tendons and ligaments for stability? Those are the connective tissues I see injured in surgeries, not so much muscles.
Very true. In my experience joint & connective tissue injuries often occur as a result of lifting too heavy, doing too much volume, poor technique or a combination of these factors 👍
Everyone is different , so try for yourself . Sometimes it’s an old routine you do that. Reds updated more than this
Agreed. Its always best to implement a routine that works for your individual lifestyle and preferences 👍
@@FlowHighPerformance1 I think you may need to do each type . And stop responding to one as much after awhile as well
💪
💪
I think it is pretty well established that longer rest periods > 3 minutes are optimal for muscle growth .
I agree with this statement for compound lifts, but there is some evidence finding superior results for shorter rest periods with isolation lifts. Furthermore, short rest periods may be more practically beneficial as it allows you to accumulate more volume is a shorter time 👍
@@FlowHighPerformance1
I agree about the last part for obvious reasons, but given unlimited time (lol) longer rest periods are better because you can lift more (heavier) weight closer to your maximum without metabolic fatigue or aerobic stamina limitations
Proximity to Failure, Volume, Frequency and Rep Range in this order. When you train >10 RIR you dont build anything no matter how much Volume or how often per week you train. Rep Range is not important at all as long as we are in 5-30.
Yes, I think most of us agree that proximity to failure is most important. The other variables are up for interpretation 👍
This is ehy im sticking to calis. Im doing circuit bodyweight training and still growing in size. Ppl think i lift weights at the gym. I love proving ppl wrong.
@@incorectulpolitic 10x10 of pull ups, dips, rows and push ups is my go to routine. Rest just enough so i can hit 10 reps.
@@incorectulpolitic monday, wednsday and friday. Legs and cardio in between
@@incorectulpolitic mostly squats 5 sets of 10 with enough weight to hit around 10 reps. And 5km run with alot of uphill. 3 days a week.
1 set of a "sub-optimal" exercise taken 1-3 reps shy of failure is far superior to 3 sets of a more optimal exercise taken 5+ reps shy of failure
I agree
I find reps in reserve hard to quantify because my reps change per set. For the first 2 sets I might achieve 8 reps but then the next set I will probably fail at 7 and the set after at 6 reps. I could actually have done 10 reps in the first set but the they would mean less reps for the second and next sets.
Yes, that is how it should be. RIR should always be judged on a per set basis. ie. Reps will change each set, even with the same RIR 👍
Thats because you are not resting long enough.
@@Lodzio20 That could be true. Last session I tried timing my rest and increased it to 2 minutes. I might need 3 minutes? That's quite a long time to be waiting around though.
@@MadelnMachines When you go to failure, you'd need to rest really long to do the same number of reps again. So no, it's not only the rest period but also the number of RIR. That's one of several reasons why stopping maybe 2 reps short of failure at a 10 rep set might actually benefit you more than going to failure every time: you can do the same number of reps for all sets. It also lowers the risk of injuries which, if you look at all the guys with elbow or knee wraps, is quite an issue. And that's also the way many professional bodybuilders train, no matter if natty or geared.
Concerning estimating your RIR: that gets easier with experience.
What others said. Rest longer and don’t go to failure each set. As a natural lifter, longer rest is better and not going to failure let’s your muscles recover faster.. if your reps are dropping each set that’s less volume your doing each set. If your failing at 7 reps drop the weight a little bit by like 2.5kg and go for 7 or 8 reps again but this time you won’t be hitting failure at 7 so you’ll recover better.
Love you