I'm old school (47 yrs old) and since the pandemic started I was going by the old thought of Volume = SetsXRepsXWeight. I didn't want to do 4-5 sets or anything above 12 reps so I just bumped up the weights every other week. After two years of 5x a week exercises I experienced 2 thrown backs, decreased libido, lack of sleep despite increasing melatonin dosage and finally a whole week of weakness and fevers. Despite deloads, the strain caught up with me after two years. I took 10 days off and decreased all my lifts by 10-20lbs and begrudgingly took out deadlifts. Now I'm doing more sets or reps and not moving my weights for a month. The mind is willing to up the intensity, but the body is like "bro, college was in the 90s". I keep rewatching your videos to remind myself of the right way to train. Keep it up!
I'm 21 , i too was pushing hard in my workout, i was hitting 3 sets / exercise, with 3 exercises in 1h30min , I used to workout every other day. I then used to wonder why I'm not gaining weight at all , i worked out 4 months with 2 workouts re organised (not missed). My weight didn't change at all , I used to feel weak and feverish all the time. I thought it was because of COVID , but i was falling sick way too often to the point where I used to workout even during slight fever to make those gains. But my weight just hovered over 73 kg(it stayed the same and in some cases went down to 71). I stopped working out for 1 week , all the weakness and fever went away. I then planned on increasing my rest days , eventually i stumbled upon Heavy duty program by Mike mentzer. From last two months, I've been working out emphasizing intensity and not volume. Now I do just 3 sets in a day , 1 set /exercise , all the sets to total failure, I use 4-2-4 tempo . I don't necessarily take my squats and deadlifts to complete failure (I leave 2-3 reps in reserve) , but for the isolation I take it to hell. After the workout day i take 3 days off , in the rest days I just do light cycling. Surprisingly this style of workout is working for me , I have gained 8 pounds of muscle in 2 months( now I'm at 78kg). But the workouts are really mentally taxing more than physical exhaustion. But they are yielding amazing results for me and I love it. Give it a try.
Intensity and recovery… that’s it! At 53 and have been an athlete for most of my life ( surfer etc ) and nothing has been more effective with faster gains and strength than a HIT style of workout program. I used to spend 10-12 hours a week in the gym. Now, less than 3 hours a week with Incredible results!
@@steelphantom9105 Sure. Typical week; Monday: chest, back, bicep’s. Tuesday: shoulder’s, tricep’s. Wednesday: legs, core. 4 day’s recovery per muscle/ muscle group. Always 5 minutes on the treadmill prior to workout. 1st exercise, two warm up set’s, 1 set to failure ( typically add a drop set immediately back to failure ). 2nd and 3rd ( on occasion a 4th ) exercises 1 set to failure ( throw in a super set or drop set ).3-4 exercises compound, 1-2 exercises isolation. All reps are done with 5 second negatives. If you don’t have a workout partner ( which I don’t ) drop set’s/ super set’s will insure that you have gone to failure… no second guessing.
@@stevencaldwell838 Just to make sure I got this routine right. Monday, Tuesday and Wednesday workout would be repeated again starting on Friday, Saturday and Sunday and so on. And drop sets after the 1 main set all to failure?
@@steelphantom9105 yes. I typically do drop sets or super sets if I feel like I may have another rep or so in the tank. You always have more reps on the negative side but won’t on the push side therefore dropping the weight 20-40lbs will allow you to push and go back to failure.
I’m 61 and am having success doing HIT. I started a month ago doing HIT. Chest, shoulders, triceps….two days off. Legs, back, biceps…two days off. Repeat. I would love to do a full body workout twice a week but right now both workouts take me about 45 minutes and when done I am close to vomiting. It’s an intense 45 minutes. I’ll be doing this until year end, at least. Hoping this continues to work better than volume. I think Arthur Jones, Mike Mentzer, and Dorian Yates all had the right idea and I think the science backs it
From what I know, Lower reps & heavier weight are more strength-focused (More muscles with high strength lower endurance) Higher reps & lighter weight are more hypotrophy focused (Nore muscles with lower strength but higher endurance) Its something to consider base on what a person is training
Intensity over volume, 2-3 times per week, 2 basic exercises and 2-3 accessory exercises each workout, complet rests between sets, 2 sets each exercise.
Actually, "Volume Load" is supposed to be used as a relative measurement, not as a general metric. In other words, Volume Load is very useful when in the previous training session I did (4 sets, 10 reps, x50 = 2,000) and in the next training session I did more reps (4 sets, 12 reps, x50 = 2,400). Now I know based on a "relative number", that I improved my strength.
@@Harbinger9279 Sorry for my lack of clarity. It was short-hand for times 50. Keeping a log book for your exact sets, reps and overall volume is vital to lifting weights and making strength gains. Most people go to the gym and "try" to remember how many sets and reps they did before which they usually get wrong. Once you've been lifting for 6 months or more you will start hitting plateaus where you are lifting the same weight, sets, and reps and not gaining strength. The only way to break out of plateaus is to push for one to two extra sets at that point. The primary point is to know your exact numbers and training volume in order to push for that extra rep to continue to gain strength and size.
@@andynonimuss6298 wow thank you so much for that! I did not expect a quick response. I figured I was simply too stupid to understand. And for whatever reason I was confused because 4 times 10 is 40 and could not figure out where the 50 was coming from. I feel like I am Training wrong. I have been doing the "Powerlifting" method for strength gain. I would do around 5 to 10 reps with about 5 to 10 sets. This is EXACTLY why I assumed this is me being dumb as shit.
@@Harbinger9279 I would encourage you to NOT follow the masses who are not getting good results in the gym. Heavy weight low reps is not the best or fastest way to gain muscle and strength. There are two points to complete muscle fatigue (muscle tearing and energy depletion). Depletion of muscle glycogen causes fatigue. If you want to make fast and impressive gains in muscle size, then you need BOTH to happen. You need to not only create micro-tearing in the muscles, but also you need to deplete the glycogen stores in the muscle itself. You can't fully deplete muscle glycogen with heavy weight and 5 reps. Think about it like this, if you take a lightweight and do 40 to 50 reps with it... what will happen? You will feel a massive burn, your muscle will fill with blood, and you'll be so fatigued that even with that light weight you won't be able to even do one more rep. So what happened? You pushed the muscle's glycogen stores to near depletion. Now think about what happens when you lift heavy weights for only 5 reps. You will stop lifting on the attempt of rep 6 because of the "pain" not because of burning fatigue. See the difference now? To fully fatigue a muscle you need BOTH pain and burn. The best way to accomplish the two is to lift moderately heavy weights with higher reps. As an experiment for yourself... take two weeks to train each muscle group twice a week with 4 sets, keeping all reps in the 14-18 range. Instead of doing 6-8 sets in one workout a week, divide the sets into 4 twice a week. This will allow for more rest and recovery between sets and reduce the risk of overtraining. Try it for two weeks and see the results for yourself. This is the new way to train.
Another absolutely fantastic video by Flow High Performance. Really great to see the exact research abstract to indicate that high "intensity" / training to failure is important for hypertrophy that often uses lighter weights (less than 70% 1RM). I would like to request for more information on "rest time" between sets, and the differences between hypertrophy and strength sets because personally, I think 'resting long enough' always better than resting specific period of time.
More reps mean more rest between sets. On average, 2 min to 3 min between sets is the best rest range. You can shorten the rest time to increase the intensity. Having experimented with resting times for a number of years now, I feel 2 min and 30 seconds is ideal.
Been a weightlifter since the 60's. My progress was slow at first. The biggest jumps came from following the HIT principles. Four to 7 days rest is essential for natural growth and progress. What MM says has proven to be true in my case. At 73 I have been using his principles and tweaking them to my needs. Does it work? 100% what MM says will happen, if they do not, your doing something wrong. 4-2-4 takes discipline, but when followed you will SEE results.
Great video! However when you were talking about the trade off of intensity vs volume and the inversely proportional relationship between the two, generally doing less volume doesn't have to mean use a lower intensity. E.g if I decide to do a high volume session, that doesn't mean I have to take every set to an RIR 5/6 (if this is what is defined as low intensity). Since the most optimal hypertrophic response is between 0-3 RIR from relative failure, this should be a given in any hypertrophy training program anyway and it should mainly be volume that's manipulated (assuming your going from 0-3 RIR relative to your current fatigue per set).
Yes, you're right. However, I have noticed with personal experience that when training volume is high, our perception of RIR is lower compared with a low volume training program. I often find that we are more likely to train closer to failure (even if the same RIR is perceived) when training with lower volumes. But yes - from a technical perspective - you dont have to reduce intensity at the expense of volume 👍
It's simple Volume= sets x reps x weight Ex 12 sets x 12 reps x 10kg=1440 Intensity = sets x reps(to failure)x weight Ex 5 sets x 12 reps x 20kg =1200 I personally believe in volume training and I don't believe in studies showing more volume will kill ur gains.....coz nobody know how much volume is too much for u.....it depends upon individual.....and high intensity leads to low volume....which I believe actually kills ur gain... Well it's my opinion...
@@GumowyJoe indeed.... But those studies don't have enough resources.....and answers.....and subjects to prove this...... I believe high volume is the key But with medium intensity.....
@@boxerfencer yes science is not a belief........but u both miss the point here....I was talking about studies....I don't believe in them.......coz they lack some major factors.........i never said I don't believe in science .....what u said is irrelevant
Really interesting subject. I train PPLx2 and I really struggle with my Push workouts. I am a fairly advanced lifter, but I had some injuries resulting in forced breaks. It seems my body can adapt quite fast to moving high loads, but after 4 sets of bench press with 40kg db's, I just can't do any vertical pushing exercises. My front delts are just fried. I thought about reducing the intensity a bit, and focus on completing a workout. I might just keep doing what I do and wait for my body to adapt.
Old school style as Arnold preached 15-20 reps the feel the pump feel the muscle contract get the blood flow going break the fibers that’s where it’s at
so...so many ppl dont understand that "non juiced" athletes need WAY more recovery time than the "juiced" ones. And that is not the fact in typical Volume training. When your body recovers, the whole body recovers, when you feed your body the whole body get fed not only one muscle group and when you train the whole organsism gets trained not only one muscle... that is what so many ppl dont understand. The muscles grow during recovery and not during training. so when a "juiced" person can hit the gym like 5-6 times a week but has triple your recovery downtime than you as a natty maybe can nly go 2-3 times because you just need way longer recovery times for your muscles and that automatically leads to a higher intensity than going 5-6 times a week. If you take a look at the overall "average" human at the gyms (worldwide) you can see that soooooo many ppl train on a regular basis but dont really look big or in shape. thats because they train too often and too "light". when u than take a look at other sports like for example Wrestling, Amer. Football or Grappling you can see that most of these guys are pretty big and in "better" shape than most ppl in a gym.. this is because when they do weightlifting, they do it in intensitiy and not volume.
You mean recovery as in your daily sleep pattern lol muscles recover daily otherwise people couldn't work for 40 years tf you gonna do ? Work 2 days a week a little faster till you retire
Low intensity with short rest (about 1 minute) gives me better results than training to concentric failure with long rest (3 minutes). It's the same idea as 8x3 or 10x3. 3 reps with your 6rm and 1 minute rest. Never a set to failure. Volume is more important than intensity. High-quality reps are important, training to failure isn't.
Thank you very good video! Please make a video about a muscular failure on different type of exercise selection (compound & isolation). IMO this topic is really importance, lets say while doing face pulls (rear delts focus) , sometime it really hard to measure the failure since other muscles invovle is become fatigue first, if we using heavy weight for this type of exercise other muscles will take over of it, if using light weight systemic fatigue will come first before target muscles failure. For example in my case, if Im doing face pulls with the weight of 30kg I will get over 40 reps which is not practicle. Then If Im using 60kg (reps around 20, think I stop it because systemic fatigue and not muscular failure).
Isolation then compound, for example bent over rear flyes into external rotations then superset with face pulls. Mike Mentzer taught this in HIT for the reason you mentioned.
Many people disagree on this one. More volume does not mean more hypertrophy, it is a myth that gets busted more and more. Because if that would be true, you just would have to train all day long and would gain muscle throw the roof. That is not true, because you have to regenerate and adapt to build muscle, and you can not do that if your volume is to high. (that is for natural lifters, steroid users follow other rules)
@@FlowHighPerformance1 Is there also a study over a timeperiode of several years? High volume boosts growth over a few weeks, than you hit the wall and regeneratoin cap. But that is a relatively new knowledge that many fitnessexperts are getting now. Lighting a fire in your home makes yourself warm...for a few moments.
@@Braddaddyx There is this confusion because the video doesnt mention that there a limit. Yes, more volume equals more muscle growth, but there is a threshold, and when you go past it, youre overtraining and muscle growth starts going backwards, it`s really tricky because we dont know where the limit is, could be 20,25,30,40 sets...
It is almost imposible to get more volume if we are doing things rigth, i mean with intensity because as you said the idea is to perform more volumen with high intensity but before you get into that 5 series as you said you will be adding more weigh to your 3 ideal intensity series , that means you always going to do the same amount of 3 sets but with more an more intensity and weigh because you can deal with that , that means Volumen is not the key is intensity, volumen is always the same.
Logical flaw - increasing volume lowers intensity. Intensity better than volume. But volume good when taken to failure (equivalises intensity). Therefore increase intensity, but also increase volume is best by increasing number of workouts. Now, return to first statement and feel the frustration. Because…. Increasing volume lowers intensity. It doesn’t matter if you split that volume over more days, your intensity suffers. Will you have the same drive on day 50 of your 50 day 5 day a week intensity marathon? Come on boys use your brain Intensity necessitates the careful rationing of the body’s undisturbed recovery. Do not try to pull in two directions at once. It does not follow from these studies that 3+3=3 squared, as is implied. Choose 3x1 (intensity) or 1x3 (aerobics).
I don't think that increasing volume lowers intensity as much as people often claim. Most research finds higher volumes to be beneficial for muscle growth, and has subjects take all sets to failure. Even if the intensity is slightly higher when training with lower volume, it doesn't seem to inhibit muscle growth - based on the evidence we currently have. I agree that intensity should be prioritised first, then increase volume second, but I honestly don't think it is that difficult to train with sufficient intensity with higher volumes
Simple: if you wanna train for power/strenght(i.e power lifting) train heavier with lower volume & 2) if you wanna build muscle(bodybuilding or just for hyper trophy) than train accordingly with more volume🤔
@@abdelhake_1sorry pal but vast majority of successful bodybuilders have all used volume training with much success even after factoring in PEDs. There is no one size fits all when it comes to hypertrophy training but destroying your joints via heavy duty training is not optimal for most people🤷♂️
@@Mr.HeavyDuty so you are saying I’m incorrect? Increasing intensity doesn’t increase risk? I’m just not sure what point you attempted to make here. Was there a point? You directly quote Mike here- you do realize he’s methods and philosophy have been scientifically discredited many times? He and his brother died very young - 49 and 47 one from cardiovascular disease and one from kidney failure. I mean would you take financial advice from a bankrupt???
Does marathon runners have big legs ? no ! their legs are very thin ! because they do a non intense run for a long distance, it is like doing higher reps with low weight (volume). But sprint runners have larger legs ! because they do a high intensity run for a short distance, it is like doing low reps with high weights (intensity). This is all depends on muscle fibers you are recruiting when performing a physical activity, endurance sports like marathon run will recruit endurance muscle fibers, they don't get fatigue but they produce low power and they are long and thin. but for resistance training with high intensity and short amount of time will recruit muscle fibers that are powerful but get fatigue fast, those fibers are short and thick and they need longer time to recover. But there is also another point, each individual have different balance between those 2 muscle fibers, some have more longer fibers you see them perform better in marathon for example, this is why intensity working will not be as good as volume training for them, if they do volume training they get more visible muscles. As a conclusion, you need to experience both and see what works for you. test it for 4 months, do a 4 week volume then 4 week intensity then 4 week volume then another 4 week intensity. and see what generate better results.
Also remember than marathon training does not maximally fatigue the leg muscles like resistance training does. sprinters also perform lots of strength/power training too
These studies fail to account for the cardiovascular benefits of each training emphasis. Improved cardiovascular fitness will improve overall performance and, more importantly, your recovery. Plus, your ability to metabolize nutrients better.
How can one train close to failure? Lets say I do 5x8 reps for a certain exercise, my first set will be easy and won't be near failure until I reach my 3rd, 4th and 5th sets. Will that 1st set still be impactful in building muscle? Also, I do 5x8 reps but I do less reps as I reach my final set due to muscle fatigue. Do I have to do 8 reps or will less rep be fine?
Take each set close to failure and allow reps/load to drop each set. In your case, first set will still be hypertrophic - but not as hypertrophic as if you went closer to failure 👍
is different rep range each set good? i'll do 15 reps on first set,and second to fourth set i will increase the weight until i just can rep it for 6 rep,and last set i'll do low weight high reps until failure
Thank you so much for introducing the new term neural efficiency haven't heard this term in tamil fitness UA-cam community thank you so much have no words to say 🙏🙏
@@FlowHighPerformance1 neural efficiency - I am in Nofap for 30 days and I feel super strong than before by following a good balanced diet does that mean semen also holds strength?
RPE is one of the worst ideas in existence. It's an excuse to be a bum. To not put in effort. To be lazy. Just put in effort and reach failure. Best results of my life doing so. The difference is astounding. Hate that this RPE lie was taught to me. You can have all the quantity in the world but if there isn't quality work being done you're leaving progress on the table.
I feel guilty for watching such a good vid for free
true innocence 😭
I feel the same
We pay with likes and subs
No worries, you're paying with your data 😅
FR!!
I never put on much muscle until I began HIT according to Mentzer, even using drugs. The change has been amazing.
Never tried this approach, but i have heard mixed results 👍
Your channel is awesome.
Informative detailed content that gets straight to the point in a manner that everyone can understand.
Great work.
Glad to hear it 👍
I'm old school (47 yrs old) and since the pandemic started I was going by the old thought of Volume = SetsXRepsXWeight. I didn't want to do 4-5 sets or anything above 12 reps so I just bumped up the weights every other week. After two years of 5x a week exercises I experienced 2 thrown backs, decreased libido, lack of sleep despite increasing melatonin dosage and finally a whole week of weakness and fevers.
Despite deloads, the strain caught up with me after two years.
I took 10 days off and decreased all my lifts by 10-20lbs and begrudgingly took out deadlifts. Now I'm doing more sets or reps and not moving my weights for a month. The mind is willing to up the intensity, but the body is like "bro, college was in the 90s".
I keep rewatching your videos to remind myself of the right way to train. Keep it up!
Glad to hear you have learnt from the videos and are making smarter training decisions! Stay healthy 💪
Just sounds like an excuse for not putting in hard effort
I'm 21 , i too was pushing hard in my workout, i was hitting 3 sets / exercise, with 3 exercises in 1h30min , I used to workout every other day. I then used to wonder why I'm not gaining weight at all , i worked out 4 months with 2 workouts re organised (not missed).
My weight didn't change at all , I used to feel weak and feverish all the time. I thought it was because of COVID , but i was falling sick way too often to the point where I used to workout even during slight fever to make those gains. But my weight just hovered over 73 kg(it stayed the same and in some cases went down to 71).
I stopped working out for 1 week , all the weakness and fever went away. I then planned on increasing my rest days , eventually i stumbled upon Heavy duty program by Mike mentzer. From last two months, I've been working out emphasizing intensity and not volume.
Now I do just 3 sets in a day , 1 set /exercise , all the sets to total failure, I use 4-2-4 tempo . I don't necessarily take my squats and deadlifts to complete failure (I leave 2-3 reps in reserve) , but for the isolation I take it to hell. After the workout day i take 3 days off , in the rest days I just do light cycling. Surprisingly this style of workout is working for me , I have gained 8 pounds of muscle in 2 months( now I'm at 78kg). But the workouts are really mentally taxing more than physical exhaustion. But they are yielding amazing results for me and I love it. Give it a try.
Intensity and recovery… that’s it! At 53 and have been an athlete for most of my life ( surfer etc ) and nothing has been more effective with faster gains and strength than a HIT style of workout program. I used to spend 10-12 hours a week in the gym. Now, less than 3 hours a week with Incredible results!
Thats great to hear. I have heard many highly experienced lifters report similar findings 👍
Can you share your program with us?
@@steelphantom9105 Sure. Typical week;
Monday: chest, back, bicep’s.
Tuesday: shoulder’s, tricep’s.
Wednesday: legs, core.
4 day’s recovery per muscle/ muscle group.
Always 5 minutes on the treadmill prior to workout. 1st exercise, two warm up set’s, 1 set to failure ( typically add a drop set immediately back to failure ). 2nd and 3rd ( on occasion a 4th ) exercises 1 set to failure ( throw in a super set or drop set ).3-4 exercises compound, 1-2 exercises isolation. All reps are done with 5 second negatives.
If you don’t have a workout partner ( which I don’t ) drop set’s/ super set’s will insure that you have gone to failure… no second guessing.
@@stevencaldwell838 Just to make sure I got this routine right. Monday, Tuesday and Wednesday workout would be repeated again starting on Friday, Saturday and Sunday and so on. And drop sets after the 1 main set all to failure?
@@steelphantom9105 yes. I typically do drop sets or super sets if I feel like I may have another rep or so in the tank. You always have more reps on the negative side but won’t on the push side therefore dropping the weight 20-40lbs will allow you to push and go back to failure.
Wow! This anwered so many questions i had about volume vs intensity. Very good video bro💪🏽
Glad to hear it 💪
It depends person to person. Everyone is different and genetics are different. Do what works best for you this is the key
I’m 61 and am having success doing HIT. I started a month ago doing HIT.
Chest, shoulders, triceps….two days off.
Legs, back, biceps…two days off.
Repeat.
I would love to do a full body workout twice a week but right now both workouts take me about 45 minutes and when done I am close to vomiting. It’s an intense 45 minutes.
I’ll be doing this until year end, at least. Hoping this continues to work better than volume. I think Arthur Jones, Mike Mentzer, and Dorian Yates all had the right idea and I think the science backs it
Nice work 💪
From what I know,
Lower reps & heavier weight are more strength-focused (More muscles with high strength lower endurance)
Higher reps & lighter weight are more hypotrophy focused (Nore muscles with lower strength but higher endurance)
Its something to consider base on what a person is training
Exactly right, strength and hypertrophy are two different adaptations 👍
This comment makes it seem like the entire video just went right over your head.
Intensity over volume, 2-3 times per week, 2 basic exercises and 2-3 accessory exercises each workout, complet rests between sets, 2 sets each exercise.
Actually, "Volume Load" is supposed to be used as a relative measurement, not as a general metric. In other words, Volume Load is very useful when in the previous training session I did (4 sets, 10 reps, x50 = 2,000) and in the next training session I did more reps (4 sets, 12 reps, x50 = 2,400). Now I know based on a "relative number", that I improved my strength.
You are correct 👍
What does the "x50" mean? Probably a very stupid question all things considered I have no idea wtf I am doing at all.
@@Harbinger9279 Sorry for my lack of clarity. It was short-hand for times 50. Keeping a log book for your exact sets, reps and overall volume is vital to lifting weights and making strength gains. Most people go to the gym and "try" to remember how many sets and reps they did before which they usually get wrong. Once you've been lifting for 6 months or more you will start hitting plateaus where you are lifting the same weight, sets, and reps and not gaining strength. The only way to break out of plateaus is to push for one to two extra sets at that point. The primary point is to know your exact numbers and training volume in order to push for that extra rep to continue to gain strength and size.
@@andynonimuss6298 wow thank you so much for that! I did not expect a quick response. I figured I was simply too stupid to understand. And for whatever reason I was confused because 4 times 10 is 40 and could not figure out where the 50 was coming from. I feel like I am Training wrong. I have been doing the "Powerlifting" method for strength gain. I would do around 5 to 10 reps with about 5 to 10 sets. This is EXACTLY why I assumed this is me being dumb as shit.
@@Harbinger9279 I would encourage you to NOT follow the masses who are not getting good results in the gym. Heavy weight low reps is not the best or fastest way to gain muscle and strength. There are two points to complete muscle fatigue (muscle tearing and energy depletion). Depletion of muscle glycogen causes fatigue. If you want to make fast and impressive gains in muscle size, then you need BOTH to happen. You need to not only create micro-tearing in the muscles, but also you need to deplete the glycogen stores in the muscle itself. You can't fully deplete muscle glycogen with heavy weight and 5 reps. Think about it like this, if you take a lightweight and do 40 to 50 reps with it... what will happen? You will feel a massive burn, your muscle will fill with blood, and you'll be so fatigued that even with that light weight you won't be able to even do one more rep. So what happened? You pushed the muscle's glycogen stores to near depletion. Now think about what happens when you lift heavy weights for only 5 reps. You will stop lifting on the attempt of rep 6 because of the "pain" not because of burning fatigue. See the difference now? To fully fatigue a muscle you need BOTH pain and burn. The best way to accomplish the two is to lift moderately heavy weights with higher reps. As an experiment for yourself... take two weeks to train each muscle group twice a week with 4 sets, keeping all reps in the 14-18 range. Instead of doing 6-8 sets in one workout a week, divide the sets into 4 twice a week. This will allow for more rest and recovery between sets and reduce the risk of overtraining. Try it for two weeks and see the results for yourself. This is the new way to train.
Another absolutely fantastic video by Flow High Performance. Really great to see the exact research abstract to indicate that high "intensity" / training to failure is important for hypertrophy that often uses lighter weights (less than 70% 1RM). I would like to request for more information on "rest time" between sets, and the differences between hypertrophy and strength sets because personally, I think 'resting long enough' always better than resting specific period of time.
Glad to hear you enjoy the content! Will definitely consider making more videos on rest periods 💪
More reps mean more rest between sets. On average, 2 min to 3 min between sets is the best rest range. You can shorten the rest time to increase the intensity. Having experimented with resting times for a number of years now, I feel 2 min and 30 seconds is ideal.
This to me, just reinforces all the better reasons not to ego lift 😄
Nice video mate!
Exactly right! Cheers 👍
Been a weightlifter since the 60's. My progress was slow at first. The biggest jumps came from following the HIT principles. Four to 7 days rest is essential for natural growth and progress. What MM says has proven to be true in my case. At 73 I have been using his principles and tweaking them to my needs. Does it work? 100% what MM says will happen, if they do not, your doing something wrong. 4-2-4 takes discipline, but when followed you will SEE results.
Interesting. Thanks for sharing 👍
thank you for this, very educational!
no problem 👍
Your channel is brilliant. So glad to find it another day on youtube. Thanks for sharing your knowledge for free. Hola from Spain o
Glad you enjoy the content! 🇪🇸
Excellent video. Thanks!
No problem 👍
Great video! However when you were talking about the trade off of intensity vs volume and the inversely proportional relationship between the two, generally doing less volume doesn't have to mean use a lower intensity. E.g if I decide to do a high volume session, that doesn't mean I have to take every set to an RIR 5/6 (if this is what is defined as low intensity). Since the most optimal hypertrophic response is between 0-3 RIR from relative failure, this should be a given in any hypertrophy training program anyway and it should mainly be volume that's manipulated (assuming your going from 0-3 RIR relative to your current fatigue per set).
Yes, you're right. However, I have noticed with personal experience that when training volume is high, our perception of RIR is lower compared with a low volume training program. I often find that we are more likely to train closer to failure (even if the same RIR is perceived) when training with lower volumes. But yes - from a technical perspective - you dont have to reduce intensity at the expense of volume 👍
@@FlowHighPerformance1 yes I see what you mean. Great video though, I love watching your videos 💪🏼
It's simple
Volume= sets x reps x weight
Ex 12 sets x 12 reps x 10kg=1440
Intensity = sets x reps(to failure)x weight
Ex 5 sets x 12 reps x 20kg
=1200
I personally believe in volume training and I don't believe in studies showing more volume will kill ur gains.....coz nobody know how much volume is too much for u.....it depends upon individual.....and high intensity leads to low volume....which I believe actually kills ur gain...
Well it's my opinion...
Interesting perspective, thanks for sharing 👍
science doesnt care what you believe in
@@GumowyJoe indeed....
But those studies don't have enough resources.....and answers.....and subjects to prove this......
I believe high volume is the key
But with medium intensity.....
@@sweetliarishu5342 you missed his point and did it again, used the word "believe". Science isn't about belief, let alone yours.
@@boxerfencer yes science is not a belief........but u both miss the point here....I was talking about studies....I don't believe in them.......coz they lack some major factors.........i never said I don't believe in science .....what u said is irrelevant
Really interesting subject. I train PPLx2 and I really struggle with my Push workouts. I am a fairly advanced lifter, but I had some injuries resulting in forced breaks. It seems my body can adapt quite fast to moving high loads, but after 4 sets of bench press with 40kg db's, I just can't do any vertical pushing exercises. My front delts are just fried. I thought about reducing the intensity a bit, and focus on completing a workout. I might just keep doing what I do and wait for my body to adapt.
Yes, there may be somewhat of a trade-off here. Always best to experiment and find what works for you 👍
How's it going?
Old school style as Arnold preached 15-20 reps the feel the pump feel the muscle contract get the blood flow going break the fibers that’s where it’s at
Yes, that is one aspect of training...
so...so many ppl dont understand that "non juiced" athletes need WAY more recovery time than the "juiced" ones. And that is not the fact in typical Volume training. When your body recovers, the whole body recovers, when you feed your body the whole body get fed not only one muscle group and when you train the whole organsism gets trained not only one muscle... that is what so many ppl dont understand. The muscles grow during recovery and not during training. so when a "juiced" person can hit the gym like 5-6 times a week but has triple your recovery downtime than you as a natty maybe can nly go 2-3 times because you just need way longer recovery times for your muscles and that automatically leads to a higher intensity than going 5-6 times a week. If you take a look at the overall "average" human at the gyms (worldwide) you can see that soooooo many ppl train on a regular basis but dont really look big or in shape. thats because they train too often and too "light". when u than take a look at other sports like for example Wrestling, Amer. Football or Grappling you can see that most of these guys are pretty big and in "better" shape than most ppl in a gym.. this is because when they do weightlifting, they do it in intensitiy and not volume.
You mean recovery as in your daily sleep pattern lol muscles recover daily otherwise people couldn't work for 40 years tf you gonna do ? Work 2 days a week a little faster till you retire
Exactly. When I competed in judo I did infrequent, but intense lifting sessions and got much bigger and stronger than when I did high volume lifting.
@@theguy4615 high volume is also intense if you pick the right amount of weight
Low intensity with short rest (about 1 minute) gives me better results than training to concentric failure with long rest (3 minutes). It's the same idea as 8x3 or 10x3. 3 reps with your 6rm and 1 minute rest. Never a set to failure. Volume is more important than intensity. High-quality reps are important, training to failure isn't.
Interesting perspective, thanks for sharing 👍
Volume load doesnt drive muscle hypertrophy mate
Wrong. Your reps be of the highest quality but if you're not putting in the effort the results will be subpar.
@Old Skool Bodybuilding Routines What program would you recommend for size and strength gains?
@Old Skool Bodybuilding Routines Can you recommend a certain program that you have had great results with? Thanks for your reply.
If we training 80% 1rpm could we keep 2-3 rap in reserve compound movements. And isolation movement we could train to failure yes?
Yes 👍
@@FlowHighPerformance1 thanks man appreciate
Thank you very good video!
Please make a video about a muscular failure on different type of exercise selection (compound & isolation). IMO this topic is really importance, lets say while doing face pulls (rear delts focus) , sometime it really hard to measure the failure since other muscles invovle is become fatigue first, if we using heavy weight for this type of exercise other muscles will take over of it, if using light weight systemic fatigue will come first before target muscles failure.
For example in my case, if Im doing face pulls with the weight of 30kg I will get over 40 reps which is not practicle. Then If Im using 60kg (reps around 20, think I stop it because systemic fatigue and not muscular failure).
There are many other videos on proximity to failure on this channel 👍
Isolation then compound, for example bent over rear flyes into external rotations then superset with face pulls. Mike Mentzer taught this in HIT for the reason you mentioned.
Many people disagree on this one. More volume does not mean more hypertrophy, it is a myth that gets busted more and more. Because if that would be true, you just would have to train all day long and would gain muscle throw the roof. That is not true, because you have to regenerate and adapt to build muscle, and you can not do that if your volume is to high. (that is for natural lifters, steroid users follow other rules)
Well there is clear evidence showing more muscle growth from higher volumes
@@FlowHighPerformance1 Is there also a study over a timeperiode of several years? High volume boosts growth over a few weeks, than you hit the wall and regeneratoin cap. But that is a relatively new knowledge that many fitnessexperts are getting now. Lighting a fire in your home makes yourself warm...for a few moments.
@@Braddaddyx There is this confusion because the video doesnt mention that there a limit. Yes, more volume equals more muscle growth, but there is a threshold, and when you go past it, youre overtraining and muscle growth starts going backwards, it`s really tricky because we dont know where the limit is, could be 20,25,30,40 sets...
@@drgabbo1025 The limit differs from person to person and from the amount each person invests in its regeneration.
It is almost imposible to get more volume if we are doing things rigth, i mean with intensity because as you said the idea is to perform more volumen with high intensity but before you get into that 5 series as you said you will be adding more weigh to your 3 ideal intensity series , that means you always going to do the same amount of 3 sets but with more an more intensity and weigh because you can deal with that , that means Volumen is not the key is intensity, volumen is always the same.
Logical flaw - increasing volume lowers intensity.
Intensity better than volume. But volume good when taken to failure (equivalises intensity).
Therefore increase intensity, but also increase volume is best by increasing number of workouts. Now, return to first statement and feel the frustration. Because….
Increasing volume lowers intensity.
It doesn’t matter if you split that volume over more days, your intensity suffers. Will you have the same drive on day 50 of your 50 day 5 day a week intensity marathon?
Come on boys use your brain
Intensity necessitates the careful rationing of the body’s undisturbed recovery. Do not try to pull in two directions at once.
It does not follow from these studies that 3+3=3 squared, as is implied. Choose 3x1 (intensity) or 1x3 (aerobics).
I don't think that increasing volume lowers intensity as much as people often claim. Most research finds higher volumes to be beneficial for muscle growth, and has subjects take all sets to failure. Even if the intensity is slightly higher when training with lower volume, it doesn't seem to inhibit muscle growth - based on the evidence we currently have. I agree that intensity should be prioritised first, then increase volume second, but I honestly don't think it is that difficult to train with sufficient intensity with higher volumes
Simple: if you wanna train for power/strenght(i.e power lifting) train heavier with lower volume & 2) if you wanna build muscle(bodybuilding or just for hyper trophy) than train accordingly with more volume🤔
No
@@abdelhake_1sorry pal but vast majority of successful bodybuilders have all used volume training with much success even after factoring in PEDs. There is no one size fits all when it comes to hypertrophy training but destroying your joints via heavy duty training is not optimal for most people🤷♂️
The harder you train the faster you grow,the harder you train the less time you can spend training Mike Mentzer
High intensity training has the downside of increased risk of injury.
Injuries destroy gains.
@@aaron4387 if you dont learn to think,false ideas will injure your brain
@@Mr.HeavyDuty so you are saying I’m incorrect?
Increasing intensity doesn’t increase risk?
I’m just not sure what point you attempted to make here.
Was there a point?
You directly quote Mike here- you do realize he’s methods and philosophy have been scientifically discredited many times?
He and his brother died very young - 49 and 47 one from cardiovascular disease and one from kidney failure.
I mean would you take financial advice from a bankrupt???
@@aaron4387 Listen to his Audiotapes, you'll find answers to your Questions 🤝
Excellent
Great job , nice video !
Cheers, no problem 👍
The only important thing missing in this video is the consideration of frequency/rest days between sessions.
Here is a video on that topic
ua-cam.com/video/hPZbeV5_G58/v-deo.html
In summary: Be consistent working your A$$ off. Got it.
You can train hard or train long but you can't do both.
True
You should have mentioned minimum effective volume.
Does marathon runners have big legs ? no ! their legs are very thin ! because they do a non intense run for a long distance, it is like doing higher reps with low weight (volume). But sprint runners have larger legs ! because they do a high intensity run for a short distance, it is like doing low reps with high weights (intensity).
This is all depends on muscle fibers you are recruiting when performing a physical activity, endurance sports like marathon run will recruit endurance muscle fibers, they don't get fatigue but they produce low power and they are long and thin. but for resistance training with high intensity and short amount of time will recruit muscle fibers that are powerful but get fatigue fast, those fibers are short and thick and they need longer time to recover.
But there is also another point, each individual have different balance between those 2 muscle fibers, some have more longer fibers you see them perform better in marathon for example, this is why intensity working will not be as good as volume training for them, if they do volume training they get more visible muscles.
As a conclusion, you need to experience both and see what works for you. test it for 4 months, do a 4 week volume then 4 week intensity then 4 week volume then another 4 week intensity. and see what generate better results.
Also remember than marathon training does not maximally fatigue the leg muscles like resistance training does. sprinters also perform lots of strength/power training too
These studies fail to account for the cardiovascular benefits of each training emphasis. Improved cardiovascular fitness will improve overall performance and, more importantly, your recovery. Plus, your ability to metabolize nutrients better.
maybe because these studies are investigating muscle growth, not cardiorespiratory fitness
@@FlowHighPerformance1 No kidding, dude. My point is that muscle growth doesn't occur in a vacuum. Wtf are you getting sassy about?
How can one train close to failure? Lets say I do 5x8 reps for a certain exercise, my first set will be easy and won't be near failure until I reach my 3rd, 4th and 5th sets. Will that 1st set still be impactful in building muscle? Also, I do 5x8 reps but I do less reps as I reach my final set due to muscle fatigue. Do I have to do 8 reps or will less rep be fine?
Take each set close to failure and allow reps/load to drop each set. In your case, first set will still be hypertrophic - but not as hypertrophic as if you went closer to failure 👍
@@FlowHighPerformance1 Thanks!
Your voice reminds me of a fallout 4 youtuber
Trying to combine intensity and Volume leads to more fatigue……
Depends how you define fatigue. And fatigue isnt necessarily detrimental for muscle growth
You and RP fucked up 99％of Hong Kong Gym trainer. Great Channel.
Glad to hear it 👍
is different rep range each set good? i'll do 15 reps on first set,and second to fourth set i will increase the weight until i just can rep it for 6 rep,and last set i'll do low weight high reps until failure
like i down my rir from 2 until 0 when continuing my set
As long as you are taking each set close to failure, the exact rep range doesn't matter all that much 👍
Sir I have an doubt does the body strength depends on the muscle mass or bone strength thanks in advance
strength depends on muscle mass and neural efficiency 💪
Thank you so much for introducing the new term neural efficiency haven't heard this term in tamil fitness UA-cam community thank you so much have no words to say 🙏🙏
@@FlowHighPerformance1 neural efficiency - I am in Nofap for 30 days and I feel super strong than before by following a good balanced diet does that mean semen also holds strength?
@@darkseid3427 bruh 😆
Bone strength 100% your brain knows that if it uses all of your muscles strength, your bones would literally snap from the force.
RPE is one of the worst ideas in existence. It's an excuse to be a bum. To not put in effort. To be lazy. Just put in effort and reach failure. Best results of my life doing so. The difference is astounding. Hate that this RPE lie was taught to me. You can have all the quantity in the world but if there isn't quality work being done you're leaving progress on the table.
RPE is just a scale used to quantify proximity to failure - you dont have to use it to prescribe training if you dont want to 👍
To save your time. Volume is better when you go to failure
No shit Sherlock
No shit what?
@@FlowHighPerformance1 He's just a hater, thanks for the video.