Great video! I tend to like Dr. Mike's approach to this. More pump doesn't necessarily = better, but if you're training for hypertrophy and not getting a decent pump in the target muscle, you need to start asking yourself some questions.
No pump? Time to re-evaluate Decent pump? Great work, you probably got a decent stimulus Earth shattering mind numbing pump? Decent chance you did more than was needed
This channel is incredible, the animations, the commentary, everything is understandable no matter what level of education you start with. Excellent work!
Bingo.. this explains what happened to my quads when I was training years ago (just started back). I injured my hip when squatting, so I had to stop squatting and do leg presses, using a lighter weight than I would normally of used (lighter.... not light) but.... I still needed to make it challenging...so I decided 30 seconds rest between sets (straight sets/ same weight for all sets and strict 30 seconds), ended up doing 6 sets of 12 reps , I just could not face doing more, it was absolute agony. My legs grew. I put 4 inches on my quads in about a month. I can't remember if I trained them once or twice a week or if I did leg extension as well as the leg press. People reading this probably think this is BS, I promise you...it isn't
I'm gonna have to try that. Though Muscles also grow from a change of pace. If you always go heavy and change it up to light, muscles grow and vise versa.
i also fell for the meme of always lifting heavy and i screwed my right shoulder. this year i started a regime of strict stretching and i changed a lot of my exercises, doing 1 set to complete failure with light weight. it is the first time in a long time that i see grow specially in my limbs, and i wish i had done it this way years ago. ego lifting is a nono
Weird thing is, most studies - including those showed on this channel - always show that longer rest periods (2-3 minutes) are superior for hypertrophy vs short rest periods.
@@77drisunfortunately most times the rest period is with equated volume and similar training style. As far as I know there are very few research with different training styles.
I know the rest lol. But I'd say that the evidence supporting muscle pump and hypertrophy is strong enough to merit finishing off your workouts with a high rep/intense exercise or two to get a great pump
Came across your channel a few weeks ago and subscribed straight after watching one of you videos. Thank you for what you do . it is invaluable to people like me who need to know the science of hypertrophy but explained in simple terms .. Thanks
Recently, I have been watching this channel's videos and it's really enlightening and saving my time to scroll through various studies. Absolutely loving this.
Weird thing is, most studies - including those showed on this channel - always show that longer rest periods (2-3 minutes) are superior for hypertrophy vs short rest periods.
Exactly , the pump means your doing the set right which means not locking out and lowering the weight slow , that gives you an incredible pump and it's way harder which means better .
Regarding BFR training, the benefits appear to go beyond just achieving a pump (not that you were suggesting otherwise). The experts say that it increases growth hormone, and thus IGF-1, which provides a whole body benefit. Muscles, organs, the brain, and the skeleton all benefit from this increase in growth hormone. Also, since BFR training provides stimulus through metabolic stress and mechanical tension, but not muscle damage, one can perform this training much more frequently.
I think that the reason is to be able to sustain a longer effort in bad conditions the body makes more cells, more nuclei, enlarged. All in order to give a better fuel tank and optimization of resources like lactate
A greater pump does lead to more hypertrophy. Let me explain why A great pump feels amazing, it is what makes us feel good at the gym, other than beating personal records and other endorphins from general exercise. By gaining this pump and feeling good, it makes us more likely to go back to the gym more often and feel good for doing so, adding consistency and longevity, which is what actually leads to building muscle. When I've trained in the past and don't have a pump at the end of my workout, I don't feel good, I just feel fatigued. For that reason, I always include a set at the end of each exercise with high reps and lower weight, performed fast with no locking out to get the best pump possible.
Because of the correlation found in the Hirono et al. study, I would be tempted to say that "all things being equal" a greater pump is a thing to aim for. Even for compound exercises where we should rest for a longer period and not go for too much high reps, if we can maximize the pump, it would probably be better if we get a pump "all things being equal". So if I can do 10 rep max on the squat with 3 min rest and know how to get a better pump, I think it's still a very important goal to aim at. But, of course, just aiming for the best pump no matter for other aspects is not optimal.
I thought Jeff was the best around, but you have changed my mind. Excellent job, I have already stopped using some false theories that I used to believe that they were the one and only truth.
Slowing the concentric (WRONG, I MEANT ECCENTRIC) to about 5 seconds drastically increases the "pump" for me. (edit:I'm talking about the negative, where the muscle lengthens... I said it wrong).
But functionally, aren’t you depriving yourself of the benefits of explosive concentric reps? Assuming that the weight is heavy enough to avoid slinging, wouldn’t explosive concentrics and slower eccentrics provide more functional benefit while still allowing for a pump, especially if/when using drop sets? Certainly, personal experience, anecdotal evidence from others, and some research would say yes. HoH - have you researched this?
@@2old4allthis Hey you're right, I said it wrong. I just corrected it. Like on barbell curls. Lift it explosively but safely, then 5-second lower. That's what I meant.
I experience that wrist curls on a bench, all the way out to yhe fingers give less of a pump than standing barbell wrist curl, all the way out to the fingertips. The research say that load in stretched position is better, so is it best to do the stretched position exercise or the one that gives good pump...?
I really expected you to mention that swelling usually is permanent and goes away after a couple of days, so most of the results that were measured right away were just swelling.
If a pump is an indicator for hypertrophy then low reps certainly work for me. I do a set of 5 cable pull downs with the stack and boom! My toes are even swollen! I recall a time when I was a noob where I first started getting a savage pump every workout, and chasing it. That is when I started to awaken.
At the beginning we destroy endurance fibers Then medium muscle fibers Then the force muscle fibers Reps and volume is the key Down workouts Or 1x100 reps style with max 20rm All rest pause style
Do you think if we gonna follow the same workout routine with same exercises but with progressively overloading of weights with long periods of time and then we gonna plateau in muscle growth at some point? because there are many people out there saying you gotta shock the muscles for growth with changing your workout routine frequently do you think there is any strong scientific base around this?I would love to know your words regarding this in upcoming videos
I plan to make a few videos that will include research on how frequently changing training variables compares to keeping your training variables constant. Plateauing at some point is probably inevitable. When you do hit that point, then changing something can probably help (such as extra sets, if it can be handled, or supplemental additional exercises).
Makes me wonder if individuals simply respond differently to different stimuli regarding hypertrophy. That would basically explain all the (seemingly) conflicting data. What if research in this field would be purely dependant on the individuals they choose for their studies? Kind of like completing specific tasks with your right / left hand is vastly different for individuals that are right-handed resp. left-handed. Just some food for thought that came to my mind watching this. I certainly don't want to devalue any of this research!
I think it's pretty much certain that different indivdiuals can respond differently to different stimuli. In fact, there's research showing this, haha. I plan to detail this research in a few videos at some point. If an area of literature is sparse and/or the studies that exist are conducted on very small sample sizes, then one should most defintely be cautious with the research. However, if an area of the literature is much denser, with perhaps meta-analyses (a study which combines the results of numerous individual studies), then I think one can be more confident that perhaps the results do apply to them. The load reserach comes to mind here, there's quite a fair bit of data showing 30-80% 1RM loads are similar for hypertrophy, when reps are performed to or near failure. Moreover, there's mechanstic reserach to back this up, namely, when reps are performed near failure, loads between 30-80%1Rm likely involve comparable mechanical tension levels. This is noteworthy as mechanical tension is the best-categorized hypertrophy stimulus. As a result, I feel quite confident in saying most individuals would see no difference in hypertrophy between training with 30% or 80% loads. Though, I still think it's plausible some individuals could respond better to heavier or lighter loads, for reasons that would not be clear (at least to me, and at this time) :)
What is a pump actually? It is basically that you look better/bigger when working out. Because in that case, I feel I get a nice pump just by doing some push-ups. I mean, how do you train and NOT get a pump?
One day I unintentionally did drop sets for my biceps multiple through one day and my biceps grew about a inch when I checked a week later. I still can’t remember what I exactly did.
So we have conflicting studies about the pump and that means the pump doesn't indicate muscle growth? Not sure how to come to that conclusion. Perhaps some of the studies are just wrong... Bodybuilder's seem to think that the pump is muscle building - admittedly subjective but subjectivity doesn't automatically mean that it is invalid.
For mass go check prison ladders workout like 30 down to 1 15 down to 1 Is the best for growing Volume + blood And you destroy every muscle fiber From endurance indiematial and force muscle fibers I1 2a 2b
Completely agree, but most of us are here to find the most efficient way to gain size. Lots of ways to do that slowly and incorrectly. This great channel provides a much clearer roadmap.
@@HouseofHypertrophy I did! I appreciate all your research. It seems to me, after watching, that the pump is A way to build muscle, just not THE way. If anything, I'm further convinced that if training to maximize the pump, is what a trainee prefers, at the time, it can work. If they'd prefer greater rest periods and a stronger focus on building measurable strength, at the time, that can work. Is this a reasonable takeaway?
You need to do a video on SUPER SETS. I swear they give me way more of a pump, and I’ve always felt like I gained more muscle from them. But so many bodybuilders do push-pull-legs. So they’re not using push-pull super sets. I wonder if naturals should.
I use pyramid sets and then drop sets. Feels great, all that pumping and swelling, achieving that rock hard climax. The wife loves it when I hypertrophy.
Watch people work out , no one can get a pump because they drop the weight instead of lowering slow and they lock out at the top of compound movements ie; [ squat , bench ]
@@manoo422 Dr. Mercola has an excellent seven minute video describing the technique and benefits. Also, Dr. Jim Stray-Gunderson has a video called blood flow restriction training. When you find that, start watching at the 35 minute mark. The case studies will blow you away. I’ve learned as much as I can about it, including lengthy discussions with a close friend who’s a DPT and a practicing PT and only has good things to say about it.
Great video! I tend to like Dr. Mike's approach to this. More pump doesn't necessarily = better, but if you're training for hypertrophy and not getting a decent pump in the target muscle, you need to start asking yourself some questions.
I think that's a great way to put it. I'm a big fan of Dr. Mike! :)
No pump? Time to re-evaluate
Decent pump? Great work, you probably got a decent stimulus
Earth shattering mind numbing pump? Decent chance you did more than was needed
@@nogheadz4987 How are you defining a decent pump?
@@manoo422 purely subjectively. Decent pump is more than the slightest hint of a pump, but less than a world-shattering pump
@@nogheadz4987 a “mind shattering pump” always comes with too much soreness in my experience so i agree with your sentiment.
I have to admit I don't know how you aren't at 1 mil subs yet. These are the most information packed videos on the entire internet.
Thank you, I appreciate your kind words :)
Algorithm doesn’t favor good content
@@christophersierra2149 V Shred at over 2M subs at the moment
@@Daniel_WR_Hart its not v shred. The channel that posted this has 27K + subscribers
This channel is incredible, the animations, the commentary, everything is understandable no matter what level of education you start with. Excellent work!
Thank you my friend, that's very kind of you!
This is my new favorite fitness UA-cam channel thank you
Awesome to hear, thank you! :)
Bingo.. this explains what happened to my quads when I was training years ago (just started back).
I injured my hip when squatting, so I had to stop squatting and do leg presses, using a lighter weight than I would normally of used (lighter.... not light) but.... I still needed to make it challenging...so I decided 30 seconds rest between sets (straight sets/ same weight for all sets and strict 30 seconds), ended up doing 6 sets of 12 reps , I just could not face doing more, it was absolute agony. My legs grew. I put 4 inches on my quads in about a month. I can't remember if I trained them once or twice a week or if I did leg extension as well as the leg press.
People reading this probably think this is BS, I promise you...it isn't
I'm gonna have to try that.
Though Muscles also grow from a change of pace.
If you always go heavy and change it up to light, muscles grow and vise versa.
i also fell for the meme of always lifting heavy and i screwed my right shoulder. this year i started a regime of strict stretching and i changed a lot of my exercises, doing 1 set to complete failure with light weight. it is the first time in a long time that i see grow specially in my limbs, and i wish i had done it this way years ago. ego lifting is a nono
Weird thing is, most studies - including those showed on this channel - always show that longer rest periods (2-3 minutes) are superior for hypertrophy vs short rest periods.
Do you think it had something to do with muscle memory? May I ask if you missed a significant amount of time training after your hip injury?
@@77drisunfortunately most times the rest period is with equated volume and similar training style. As far as I know there are very few research with different training styles.
I know the rest lol.
But I'd say that the evidence supporting muscle pump and hypertrophy is strong enough to merit finishing off your workouts with a high rep/intense exercise or two to get a great pump
Haha :) I think that's perfectly fine!
Came across your channel a few weeks ago and subscribed straight after watching one of you videos. Thank you for what you do . it is invaluable to people like me who need to know the science of hypertrophy but explained in simple terms .. Thanks
Thank you so much dude for the kind words, they truly mean a lot to me :)
Recently, I have been watching this channel's videos and it's really enlightening and saving my time to scroll through various studies. Absolutely loving this.
Thank you so much, awesome to hear :)
This is gold, it confirms what pro Jay Cutler was saying in one video, " Bodybuilding is all about pump and repetition"
link to the video?
Weird thing is, most studies - including those showed on this channel - always show that longer rest periods (2-3 minutes) are superior for hypertrophy vs short rest periods.
Yeo!
A better rested CNS can do a heavier next set!
Exactly , the pump means your doing the set right which means not locking out and lowering the weight slow , that gives you an incredible pump and it's way harder which means better .
You should definitely lock out unless an injury prevents you doing so
Regarding BFR training, the benefits appear to go beyond just achieving a pump (not that you were suggesting otherwise). The experts say that it increases growth hormone, and thus IGF-1, which provides a whole body benefit. Muscles, organs, the brain, and the skeleton all benefit from this increase in growth hormone. Also, since BFR training provides stimulus through metabolic stress and mechanical tension, but not muscle damage, one can perform this training much more frequently.
I think that the reason is to be able to sustain a longer effort in bad conditions the body makes more cells, more nuclei, enlarged. All in order to give a better fuel tank and optimization of resources like lactate
Keep up the good work man,highly appreciated! Great videos with just information!
Thank you my friend!
I've always viewed the pump in my workouts as my potential that the only thing that needs to happen is eat, keep progressive overloading and rest.
another great video, bro your channel is so high quality, you deserve all the subscribers lol
Thank you!
A greater pump does lead to more hypertrophy. Let me explain why
A great pump feels amazing, it is what makes us feel good at the gym, other than beating personal records and other endorphins from general exercise. By gaining this pump and feeling good, it makes us more likely to go back to the gym more often and feel good for doing so, adding consistency and longevity, which is what actually leads to building muscle.
When I've trained in the past and don't have a pump at the end of my workout, I don't feel good, I just feel fatigued. For that reason, I always include a set at the end of each exercise with high reps and lower weight, performed fast with no locking out to get the best pump possible.
One of your best videos yet mate.
Thank you dude! :)
Been preaching this foe years!! Drop sets, vary weight , vary rest time!
amazing science-based channel. No opinions and emotions, just facts.
Thank you my friend, that is the goal!
Great Chanel, you inspire me into learning more and more about the body and muscle hypertrophy
Thank you, this is really cool to hear! :)
You get a tremendous pump by lowering the weight slow and not locking out at the top of a compound movement .
Because of the correlation found in the Hirono et al. study, I would be tempted to say that "all things being equal" a greater pump is a thing to aim for. Even for compound exercises where we should rest for a longer period and not go for too much high reps, if we can maximize the pump, it would probably be better if we get a pump "all things being equal". So if I can do 10 rep max on the squat with 3 min rest and know how to get a better pump, I think it's still a very important goal to aim at. But, of course, just aiming for the best pump no matter for other aspects is not optimal.
Time under tension is proven to create growth! Also heavy loads are risky as far as injuries
I thought Jeff was the best around, but you have changed my mind. Excellent job, I have already stopped using some false theories that I used to believe that they were the one and only truth.
That's really kind of you, thank YOU
Slowing the concentric (WRONG, I MEANT ECCENTRIC) to about 5 seconds drastically increases the "pump" for me.
(edit:I'm talking about the negative, where the muscle lengthens... I said it wrong).
Interesting! :)
But functionally, aren’t you depriving yourself of the benefits of explosive concentric reps? Assuming that the weight is heavy enough to avoid slinging, wouldn’t explosive concentrics and slower eccentrics provide more functional benefit while still allowing for a pump, especially if/when using drop sets? Certainly, personal experience, anecdotal evidence from others, and some research would say yes. HoH - have you researched this?
@@2old4allthis Hey you're right, I said it wrong. I just corrected it.
Like on barbell curls. Lift it explosively but safely, then 5-second lower. That's what I meant.
Right on and not locking out in compound movements [ squat bench press ] will bring a great pump .
The pump isn’t the goal, but it’s a great indicator.
I experience that wrist curls on a bench, all the way out to yhe fingers give less of a pump than standing barbell wrist curl, all the way out to the fingertips.
The research say that load in stretched position is better, so is it best to do the stretched position exercise or the one that gives good pump...?
Intensity leads to emensity.
I really expected you to mention that swelling usually is permanent and goes away after a couple of days, so most of the results that were measured right away were just swelling.
Could it be that those habituated to hi intensity would benefit from the pump & vice versa? - & consequently one should alternate both styles?
The bottom line, if you want more hypertrophy, you gotta put the work in.
If a pump is an indicator for hypertrophy then low reps certainly work for me. I do a set of 5 cable pull downs with the stack and boom! My toes are even swollen! I recall a time when I was a noob where I first started getting a savage pump every workout, and chasing it. That is when I started to awaken.
I'm confused regarding the under tension exercises vs full range of motion, which one is better ultimately?
I read something once about "sarcoplasmic hypertrophy". Maybe the pump works on this mechanism, which could be food for though.
Potentially so! More research would be needed to verify this :)
At the beginning we destroy endurance fibers
Then medium muscle fibers
Then the force muscle fibers
Reps and volume is the key
Down workouts
Or 1x100 reps style with max 20rm
All rest pause style
It would be nice to measure muscle growth depending the duration of the pump.
Do you think if we gonna follow the same workout routine with same exercises but with progressively overloading of weights with long periods of time and then we gonna plateau in muscle growth at some point? because there are many people out there saying you gotta shock the muscles for growth with changing your workout routine frequently do you think there is any strong scientific base around this?I would love to know your words regarding this in upcoming videos
I plan to make a few videos that will include research on how frequently changing training variables compares to keeping your training variables constant. Plateauing at some point is probably inevitable. When you do hit that point, then changing something can probably help (such as extra sets, if it can be handled, or supplemental additional exercises).
Makes me wonder if individuals simply respond differently to different stimuli regarding hypertrophy. That would basically explain all the (seemingly) conflicting data. What if research in this field would be purely dependant on the individuals they choose for their studies? Kind of like completing specific tasks with your right / left hand is vastly different for individuals that are right-handed resp. left-handed. Just some food for thought that came to my mind watching this. I certainly don't want to devalue any of this research!
Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaand.... amazing video as always! Thanks HoH!
I think it's pretty much certain that different indivdiuals can respond differently to different stimuli. In fact, there's research showing this, haha. I plan to detail this research in a few videos at some point.
If an area of literature is sparse and/or the studies that exist are conducted on very small sample sizes, then one should most defintely be cautious with the research.
However, if an area of the literature is much denser, with perhaps meta-analyses (a study which combines the results of numerous individual studies), then I think one can be more confident that perhaps the results do apply to them. The load reserach comes to mind here, there's quite a fair bit of data showing 30-80% 1RM loads are similar for hypertrophy, when reps are performed to or near failure. Moreover, there's mechanstic reserach to back this up, namely, when reps are performed near failure, loads between 30-80%1Rm likely involve comparable mechanical tension levels. This is noteworthy as mechanical tension is the best-categorized hypertrophy stimulus. As a result, I feel quite confident in saying most individuals would see no difference in hypertrophy between training with 30% or 80% loads. Though, I still think it's plausible some individuals could respond better to heavier or lighter loads, for reasons that would not be clear (at least to me, and at this time) :)
In my experience the pump is greater in higher rep ranges typically above 15reps
Yep!
What is a pump actually? It is basically that you look better/bigger when working out. Because in that case, I feel I get a nice pump just by doing some push-ups. I mean, how do you train and NOT get a pump?
One day I unintentionally did drop sets for my biceps multiple through one day and my biceps grew about a inch when I checked a week later. I still can’t remember what I exactly did.
One inch bicep growth from one day of lifting? Okay buddy 😂
So we have conflicting studies about the pump and that means the pump doesn't indicate muscle growth? Not sure how to come to that conclusion. Perhaps some of the studies are just wrong... Bodybuilder's seem to think that the pump is muscle building - admittedly subjective but subjectivity doesn't automatically mean that it is invalid.
For mass go check prison ladders workout like
30 down to 1
15 down to 1
Is the best for growing
Volume + blood
And you destroy every muscle fiber
From endurance indiematial and force muscle fibers
I1 2a 2b
Nice video!
Thank YOU!
Pump is life.
So training to failure with drop sets is more effective than regular sets without the failure ?
Great video, thank you
No worries, thank you for checking out the video! :)
It seems in the end, the best way to grow is to just lift.... in whatever way makes you keep lifting.
Very true, there are truly many ways one can train to build signficant muscle!
Completely agree, but most of us are here to find the most efficient way to gain size. Lots of ways to do that slowly and incorrectly. This great channel provides a much clearer roadmap.
2 bad all machines at my gym use plates, so its very hard to do dropsets since you have to stand up>take of the weights every time lol
That's unfortunate haha :)
LOL at the ending, oh I know it too well
Is DOMS a reliable sign?
Not much, no. I plan to make a video on this soon :)
I clicked so fast!
Haha, thank you :) I hope you liked the video!
Your girl will be proud of you😂
@@HouseofHypertrophy I did! I appreciate all your research. It seems to me, after watching, that the pump is A way to build muscle, just not THE way. If anything, I'm further convinced that if training to maximize the pump, is what a trainee prefers, at the time, it can work. If they'd prefer greater rest periods and a stronger focus on building measurable strength, at the time, that can work. Is this a reasonable takeaway?
Yep, I think so :)
Arnold vs Mike Theorem
So many but and however.
👍
Thank you :)
hell yea
:)
@@HouseofHypertrophy how do I get a voice like that
forget all the fitness stuff, if I could talk like that I would be rolling in pussy
You need to do a video on SUPER SETS. I swear they give me way more of a pump, and I’ve always felt like I gained more muscle from them. But so many bodybuilders do push-pull-legs. So they’re not using push-pull super sets. I wonder if naturals should.
I plan to make videos on supersets :)
🐐🐐
I appreiciate you
💪
💪💪
I use pyramid sets and then drop sets. Feels great, all that pumping and swelling, achieving that rock hard climax. The wife loves it when I hypertrophy.
Lift heavy for high reps.
you aren’t lifting heavy enough if you can do high reps
@@jaden5843 rest pause or force reps. Idk. It was more so a joke.
You can get an insane pump with out doing to much work actually. So it's probably more a function of the higher number of motor units stressed.
Ah yes, my daily dose of "HoH".
Haha :) careful not to overdose
Muscle tension over time is king. Hint this is not TUT
I think that's a fair way to put it! :)
Algorithm comment
Thank you my friend :)
Pump = sarcoplasmic hypertrophy = fluid buildup = temporary - - - - go on vacation for 2 weeks and all gone!
Interesting accent.... German maybe?
Watch people work out , no one can get a pump because they drop the weight instead of lowering slow and they lock out at the top of compound movements ie; [ squat , bench ]
The voice here sounds skinny, way below a real opinion on this topic
Im just amazed that we managed to fly to the moon but still dont understand how the human body works :D
We didn't fly to the moon. Lol
@@kevinpledger2640 We walked there?
After 25+ years training I have no comprehension of what a pump is...
Try occlusion training. You’ll learn.
@@2old4allthis I have heard of it but never tried it, I will look into it.
@@manoo422 Dr. Mercola has an excellent seven minute video describing the technique and benefits. Also, Dr. Jim Stray-Gunderson has a video called blood flow restriction training. When you find that, start watching at the 35 minute mark. The case studies will blow you away. I’ve learned as much as I can about it, including lengthy discussions with a close friend who’s a DPT and a practicing PT and only has good things to say about it.
A pump is like an erection for your entire body.
Bro how can you not know what a pump is after 25 years training? You’ve trained 25 years of no intensity
U do not need a pump for hypertrophy another myth in bodybuilding