“High Frequency Training = More Frequent Muscle Protein Synthesis = More Gains"
Вставка
- Опубліковано 5 лип 2024
- 0:00 Intro
0:32 Welcome
1:18 Bob the Builder x Thanos
2:41 High Frequency = More Protein Synthesis?
4:33 It's Not So Simple
9:28 Assumptions + Ignoring stuff
11:14 Takeaways
Music:
All songs by Cooking Soul: / cookinsoul
/ @cookinsoul
1) Cooking Soul - Brand Nu
2) Cooking Soul - Anime Storm
3) Cooking Soul- Dropkick
4) Cooking Soul - N Sanity Beach
References:
Damas et al. review - pubmed.ncbi.nlm.nih.gov/25739...
Burd et al. - pubmed.ncbi.nlm.nih.gov/21289...
Damas et al. - physoc.onlinelibrary.wiley.co...
Miller et al. - www.ncbi.nlm.nih.gov/pmc/arti... - Спорт
Hey all, I hope the video was interesting in some way!
Timestamps:
0:00 Intro
0:32 Welcome
1:18 Bob the Builder x Thanos
2:41 High Frequency = More Protein Synthesis?
4:33 It's Not So Simple
9:28 Assumptions + Ignoring stuff
11:14 Takeaways
This vid is great, when is the next one out?
Thank you :) The video going to be fairly in-depth, so it's taking me a while to make. Hopefully it will be out on the 16th of this month!
@@HouseofHypertrophy looking forward to it, any stand out research papers that I should give a read before you've released the video.
Really want to delve into and get a better understanding of the training frequency literature!
Ultimately the video will be comprised of going through quite a few studies, so no single one of these gives a full picture haha. But the closest one is this 2019 meta-analysis by Schoenfeld et al. on training frequency and hypertrophy: caueteixeira.com/wp-content/uploads/2020/07/2018-frequ%C3%AAncia-e-hipertrofia.pdf
Of course, in the video I'll detail this meta-analysis and provide my interpretation :)
@@HouseofHypertrophy Schoenfeld the goat of hypertrophy research, really looking forward to the next vid! Cheers bro 🤝
Bob the builder is like the tooth fairy, he recognices that you worked hard the day prior, so he comes in your sleep to build on your muscles, thanks Bob.
Bob is the best!
TOP :D
lol
This backs up something I discovered for myself really late in my lifting career. I know progressive overload is a staple for size/strength gains, but I found it takes me more than one week to adapt to a new load enough to move on. Honestly, even though I could increase the weight way earlier than this, once I built up to a new moderately challenging weight, I would stay there for about 6-10 weeks. I found all the muscles gains came from those final 4 weeks. I presume it’s because at that point I was adapted to the new weight and doing a lot less damage to the muscles, giving it the chance to actually grow (rather than repair) during protein synthesis. At this point I would move up in weight and intensity and do the process over again. Going up weight every single week only worked for me when I was brand new to lifting.
Well said. 'Step loading' was incredibly popular with strength athlete in the Soviet Union, and seems to be very effective.
Example of ur program pls
@@0vermars520 - That's a long conversation as, at 44, I have tried everything. But let me summarize it like this. You know how all the variants of progressive overload start you out light and work your way up to some real heavy stuff in 6-14 weeks. Well, I found I would follow a program like that but found it more beneficial to stop the progressive overload once I got in the 80-85% range, and I would just stay there for awhile until my body really got used to that weight like I described in my original comment. Once I was used to it I would either go for some sort of PR before stepping back or I would just step back and work back up to a new 80-85% range and set up camp there again. Repeat.
@@Emp6ft10in makes perfect sense now. Will try this. Thank you
@@0vermars520 -Cool! Best of luck. Patience is a virtue in this game :-)
This is suprisingly well made, really enjoying the graphics and the great info + analogies.
Great to hear, thank you! :)
TL;DR - unfortunately, there’s no data to give you any answers on ANYTHING. You’re welcome, I just saved you 13 minutes.
Wow bro, this channel was what I needed in my young years and never got. Thanks for your outstanding work man!
This is very nice to hear, thank YOU! :)
Great video! Clearly explains ALL the data, different takeaways and possibilities as well.
You sir, are the MVP
Thank YOU so much my friend!
Just found this channel and you´ve earned a new subscriber
Awesome, thank you and welcome! :)
When I first started training it was really important to train with a regular routine and intensity.
Having trained for a long time now, firmly establishing it as a habit in my life I find myself enjoying greater variation.
Often I will train a couple of days a week for around six weeks after a break at higher reps and lighter weights progressing slowly to more moderate weight while maintaining high reps and marginally accelerating the frequency. Typically around 4 months in I'm backing off on reps and starting to push heavier weight around, training every other day. Sometimes I maintain that frequency until my strength peaks then maintain that effort for a month or so before taking a break. Sometimes I escalate the frequency until I'm training everyday. The times I manage to do that are when I have the strongest peaks but I can only maintain that level for so long and typically try to back off before I hit that hard wall and my system starts breaking down as that does more harm than good. Maybe once every 2-3 years I have a really strong cycle like that but being in my fifties now I have to be a bit more realistic as metabolic syndrome is much easier to initiate.
Yes!!! Another vid.
At this point i don't really care what is the topic i just want to watch new vids from you.
Haha, that's far too kind of you. Thank you :)
Another excellent presentation. Thank you for your effort!
Thank you so much dude!
Excellent video; well researched and well explained! I'm thankful to have found your channel... I have been enjoying all of your studies, and look forward to more! Keep up the great work
Thank you so much my friend, I really appreciate your kind words!
Really good video. The Schoenfeld meta comparing frequency makes me believe frequency is just a way to divvy up your volume, and obviously volume requirements will be highly individual.
Great video, i love how you break down to research and not just name them!
I appreciate that greatly, thank you :)
Very good video, as always, can't wait for the next one!
Thank you! Your support means a lot to me :)
Thats quite an epiphany great job , loved the Thanos and bob builder analogy
Thank you, great to hear! :)
Love this kind of stuff. There is so much unkown. I personally think there is something to very high frequency but I personally do ppl twice a week, its the most fun way of training for me. I wish we get much more research on the subject, I seem to adapt very quickly to any volume I do and after couple session there is no doms at all so I dont use soreness as an indicator at all anymore. I do love me a bit of soreness tho.
Agree, there is tons of gaps in the current research. Hopefully this changes as time goes on! I appreciate your support my friend!
@@HouseofHypertrophy always my man!
Video started out basic and got significantly more intellectual as it progressed. Its almost like watching a movie and seeing one of the main characters getting built, evolve into a better, smarter version of themselves… Video started out to answer a question, and as we move along, it became aware of its shortcomings regarding this journey to find a solution. It became aware of the lack of information. And realized that there is not one ultimate answer, but multiple possibilities… Just like the world we live in, We strive for a definitive answer, a magic pill to solve our many conflicts in life. There is none. Because the manifestation and the meaning of life itself, still, remains a mystery…
Man! I love this channel.
Thank you my friend! your support is greatly appreciated :)
Excellent information, subscribed!
Thank you and welcome!
Chadrick Knightblade here. Yes, more frequently training yields better results up to once per day. The trick is to not train too heavy or to failure but still give yourself a decent workout. If you train to failure you won't be able to recover in time for the next workout. But if you find the right balance you can workout every day, even on the same body parts, and this does in fact yield better results in terms of both strength and hypertrophy over time.
100% fact. Especially if you are doing lifts with mind-muscle connection and concentrated contractions, not just slinging weight around with yanky-janky momentum.
But if you're on that JOOCE? Let's just say failure is not as big an obstacle anymore 😂
Love your videos, keep it up man!
Thank you! :)
Damn, brother. You are doing a great work, I honestly love your videos format. Good luck with your channel.
Thank you! :)
Good video. To me this just re-enforces the "mad cow" routine as most optimal for most people. Anyone using it will gain. Keep up the good work.
It definitely can be a great routine :)
Amazing video, mate. I stumbled upon it just after sawing some videos making the claims that you scrutinize throughout the video.
Awesome to hear, thank you!!
I'm a natural bodybuilder/powerlifter now in my 50s and high frequency high volume training with moderate weight builds moderate muscle, mass moves mass period, if you want to be "anabolic" you need to be doing heavy deadlifts and or squats to spike testerone levels and you can't do this 3 or 4 times a week and make gains "natural" period. And none of this will work either if you don't address your diet (which isn't mentioned) you can train as hard as you want but if you aren't eating enough you aint gonna grow! If you want to get big and strong "naturally" train twice a week full body workouts one day some type of deadlift and the other high rep squats and eat one gram of protein per pound of desired bodyweight and push to add a rep or two every week or add an extra pound on the bar and stick with it for a couple of years you'll grow, and stop doing whatever these bodybuilders in the magazine's say because it's all bullshit, steroids got them where they are. If your natural and you want to be lifting big you need to eat big and train big but infrequently. Don't waste your life in the gym everyday, train twice a week full body and rest and enjoy your life,, because it passes by in a heartbeat. And if your interested I'm nearly 54 17st with 18.5 inch neck 18.5 inch arms 50inch chest at only 5'9". I've benched 175kg clean squatted 270kg and deadlift 300kg. And I never achieved that by changing my routine every few weeks. Keep at it and good luck.
Can you go into a bit more detail about the routine? What about arm training, etc
Bro science
Derrick Jamieson: If every young natural lifter read what you wrote above, it would save them decades of wasted effort. It takes years of experience to know that rewards slowly mount up over time until the big house is built. Two full body intense workouts a week with gradual progressive overload are the ticket to lifetime of muscle and health. No drugs: just a lot of food and increasingly heavier iron. This is a way for a man to find beauty and simplicity in his life. Thanks for sharing your wisdom.
@@mdguitar00 I don't do "arm training " I do two full body workouts a week.
Monday. Deadlifts, Dips, Rows and Curls.
Either Thurs/Friday depending if I've recovered
Squats, Bench, Pull-down,
Military Press. & usually finish off with a couple l of supersets some type of curl/pushdown. What you do isn't really the important part, stick to compound lifts, be in & out the gym in under an hour, you don't grow during training you grow while resting. But it's important to lift hard & heavy infrequently every 4-6weeks have a Deload week where you implement active rest ie light weights, high reps perfecting your form. Trust me it works as a lifelong natural you can't train like these liars in the magazines. I've trained many people all natural with similar results. Persistence is the key, if you weights are going up your doing it right, now rest and repeat. Don't give up!!
@@lanceharding6573 Thanks Lance, 99.9% of lifters are overtraining because they are following these "liars" advice in magazines and more recently the Internet.
Like I said two full body workouts a week, Deadlifts & Squats (not legpress) are key to boosting testerone levels & Wednesday I do flat out hill sprints to increase growth hormone.
My workouts last 50mins
The sprints 20mins. I have cold showers everyday & as a result I'm never ill & I look at least 10years younger than my 54yrs of age. I pass this on to you in the hope it'll save you years of searching for the right path. Much love from Scotland.
Great video!
Thank you my friend :)
Can’t wait til we come back to this channel and he has 4 million subs. Love this stuff.
Haha, I'm not sure I'll ever get to that stage, but thank you so much for your kind words and support!
Trained over 15 years. Definitely can feel protein synthesis happening up to a week or even more after heavy (85% 1RM) training to or close to failure and even longer if eccentric training beyond failure is incorporated. Why train too much when you can stay relatively untrained and experience the same or more gains? Unless you're training for a specific performance. Train less but harder (85% 1RM to and past failure using eccentric training), eat more, sleep more, do other hobbies and things with your time.
great video!!!
Thank you my friend!
So what we're talking about here is the supercompensation curve. You want to train again when the curve is at its highest. It is impacted by so many variables and trial and error while recording your numbers accurately is usually the best way, but it can vary
interesting idea,, didnt even dare to train with same exercise later the same day,,,
I Slaughter full body every three and a half days. Listen too your body when it has repaired slaughter it again that is the maximum you should train. Trial and error. Good Video
Underrated UA-camr
That's very kind of you dude, thank you :)
Frequency beats Intensity and length of a workout. I saw my best gains working the same muscles daily with far less volume. Broke all kinds of strength plateaus and put on some serious muscle. You just have to watch your tendons and not stress them too much. Live to fight the next day and the results come quick.
How do you watch your tendons?
@@dmicah3960 Watch: Verb- To exercise care, caution, or restraint.
@@KC-lg8qf had a chance to not be an ahole
just came here to say that i train every muscle group every day till failure (about 2, 2.5 hours) than repeat tomorrow in similar fashion, i do it 12-15 days in a row, depends, than one day break, than again. i eat twice a day, with some dark chocolate in between, i look like on steroids and i do not go to gym even. also 50+ people ive trained in the last 13 years did excellent job, some even surpassed me in every aspect, aesthetics, strength, indurance. i do not use gear nor supplements, i fast sometimes, i do everything opposite than what fitness industry is telling you. and it costs NO money. rethink all you know guys.
So u do full body daily? Just the basic lifts or all the isolations too? Id love to do full bodys but gotta go easy on my CNS for now
@@ryanwk1 i do pushups pullups dips and tuck lever pullups till failure,about 2 hours sometimes more,and additionally i do maybe 1h of squats. i do not go to gym
Stimulate don't annihilate. Just try it. It's not like you need to wait for a scientist to tell you it'll work or it won't. I've tried it. It does infact work regardless of what a study or 10 say. But volume / damage have to be kept down. So the frequency is more necessity than voluntary. Also I believe it may be the only way to trigger mTor and ampk simultaneously. And that may infact be the magic bullet I've been looking for.
hello. so how often do you need to train? and how many sets and repetitions?
10:10 those 1000 sets must be dopping some alien gains💪😂
Haha, very high volumes indeed!
Key takeaway: “based on the research, nothing is ever clear!” 😂
Great, interesting video, and I can tell you that I've experienced great results directly targeting the same muscle groups two to three times per week. Also helpful is training say, chest and biceps one day, then back and triceps on another. As one's muscles get better adapted, more frequent training becomes more necessary to progress. This has been my experience, anyway. By the way, I don't you know how scales and levers work ;)
It’s always been chest and tri’s , and back and bi’s . Is that what you meant to say or do you work those groups together?
@@Buddah001 Yeah, of course I'm familiar with the chest/tri's, back/ bi's, and done it innumerable times. It's okay, but limiting if that's all you do. Chest/bis, back/tris allows you to isolate the respective arm muscles when they're fresher, while automagically hitting them at least twice. Also, bicep, chest, and shoulder pumps all seem to complement each other, and in gains as well. There's more to it, but I've already written a page. Regards.
Interesting video
In my own experience, getting at least 3 days rest for a muscle group is needed…possible exceptions are upper back, lats and calves. I’m guessing there is much nuance in this subject since the optimum frequency is dependent on the individual, the particular muscle group, the type of training (high intensity vs lighter), etc. Enjoyed the video bigly.
Very interesting to hear, and indeed, many factors go into determining training frequency. Thank you my friend :)
But, if you did less sets im sure you could have less rest. Its about whats optimal, not what works, because both of the methods seem to work fine.
Rest would be proportional to the work done though.
N = 1 .. anecdotal at best.
@@charlotteh8174 Read Mike Mentzer and you'll realise N is much more than 1
Good channel keep it up
Thank you!
Your point about how muscles tend to recover from the muscle damage first before adding new muscular adaptations, makes me wonder if training hard, heavy and often (which the majority of the gym culture do these days) might be inhibiting the potential for more gains? As they (in terms of the average gym bro) keep overreaching, trying to make their body adapt, when infact their body is only reacting by recovering from the muscular damage and isn't actually given enough time to develop past this?
It's a difficult question to answer to be honest, as even though it seems much of the MPS increase is related to reparing damage, presumably still there's an amount going towards muscle growth (it's just not a one to one correlation at this point). More research is needed overall.
Yes, I believe that is the key point. I spent about 3 years training without much significant progress, despite having solid routine and nutrition. I got most of my gains in the first few months, basically, and then stalled, with very slow and tiny progress since. But I would train pretty much every set to failure and was probably causing way too much muscle damage. I would be sore for days following a training session and even had to take extra days off to recover. It is hard for me to apply the concept of progressive overload without going to failure but I will force myself and find a way from now on and see if I will finally start growing.
As of now growth seems to be about total weekly sets up to a point. You can look up meta analysis that highlight no evidence in higher frequency causing more growth when volume is equated but the equated volume isn’t beyond around 8-10 sets. Theoretically if someone could do 10 sets close to failure of a highly stimulating exercise like the weighted dip (another factor in this counting quality sets to the muscle ppl will count chin ups as a set to bicep when it should be counted as a half set or a cable fly as a full set to the chest etc) and then recover in 1 day then they would see more growth from a 3 times a week frequency. Sessions can take a long time so splitting up volume you could have done in 2 sessions into 3 isn’t a bad idea. On the flip side if you’re like most people were you’re early intermediate or novice and don’t need as much to grow you could do all sets on 1 day if you wanted
@@naturalaquatreasures Pretty common actually. most of the gains you get are within 2-3 years of consistent training, after that it becomes a slow grueling process pretty much to squeeze out any growth. What most people don't realize is that they're not eating enough anymore to grow through the plateau.
@@naturalaquatreasures try to sleep more. Min. 7.5h or ideally 9h. We sleep in 90 min cycles. It’s possible, your sleep is not ideal. You’re not recovering enough
Great video...thanks.. im Natural no PEDs.. not a professional bodybuilder.. i Believe in High Frequency Training & 8 to 15 reps.
2 days On, 1 day Cardio Only or Off. Repeat. 2 days On 1 day Cardio or Off. i prefer Cardio Days. I do take A Sat or Sun Off.
Seesaw Fulcrum Scale... thought when something Increases Up in volume, mass or in this case Production.. It should Weigh More from Increase production (bob the builder) or catabolic ( thanos) . Weighing More should make that side Go Down ;) . but i get what you mean Going Up
Increased frequency of resistance training is essential for natural / non drug enhanced athletes. If you are using drugs this is not necessary, as you have substances keeping your anabolic signals turned on around the clock. Enhanced athletes can also uniquely benefit from increased training volume that natural athletes cannot effectively recover from. Increased frequency does not mean increased total volume or increased intensity compared to baseline. One of the challenges to increased frequency of training is modulating your intensity. That is, not going all out all the time. It may seem counter intuitive but you are better off training more frequently with less intensity.
Hey ! thx for thoses videos ! great job ! I don't know if there's new research or if we already know that but i suggest that the limit of protein synthesis is given by the natural testosteron level and could explain why bodybuilder can take a lot more volume in session or in a week. what do you think about it ?
Freakishly helpful
:) Thank you
Are you Brazilian? When I read aficionados this think pass through my head. Or this word write same way in english?
I'm really learning with you , and I would like to thank you for your time and work dedicate to produce these videos.
Train everyday. Squat, deadlift, military press, row, bench press, chins. Warm up and 2 work sets per movement. Use different % of tested 1RM over 4 day cycles and repeat. It works, it’s hard and it’s call Easy Strength.
another question, can you make a video about deloads or active rest phases or whatever, they are used in almost all programs, because theoretically they have many benefits and prevent overtraining but what does the research say?
At this moment, I have not properly read the literature, but I do eventually, and when I do, I'll make a video on it :)
This is actually very important for naturals. Until you reach the levels where more volume is needed to keep spurring consistent progression, and the more recovery time that will follow with it. Many train inferior by adopting higher level variables without exhausting other more productive ones fitting their current preparedness level. The main key points missed in the studies are: Sure 9 sets done across 3 workouts a week vs one workout a week, result wise, will probably mean very little with progression absent, but if you are adding in forms of "progression" 3 attempts at progression will most likely allow more potential for progression at the end of the week vs only one attempt per week. This is especially more relevant with natural training vs enhanced. Consistent progression is the more important driver, than the variables. The variables are just a means to an end used to drive the progression, they will, and should, vary.
No, this is the stimulus recovery adaptation model, which is unimportant for all but the most advanced individuals. Meaning this won’t be how you break plateaus unless you’ve been training for like 10 years
@@soonahero Wrong, because my EYES have proven it, not only on myself but others. Manipulating volume is just another variable to keep progress moving, if done correctly. But yes, not needed for rank newbs, but clearly after a year or so of consistent training, not 10. SRA can and will use the big 3, Intensity, Volume, and Frequency adjusting to keep progress moving and stalls to a minimum. How much change needed, is the only variable concerning training experience or career.
@@sword-and-shield intermediates will do fine with fatigue management, specifity and overload. If you need SRA you have bad genetics
If you’re young, yeah, train more frequently, eat and sleep good, you’ll see results. If you’re past 35 years old or 40, I have found lately that it’s better not to train your muscle more than twice a week, due to it’s harder to recover from high intensity training, which in my opinion, high intensity will build muscle quicker if you’re able to give yourself a good amount of rest for recovery, eating good is a must, you need good diet, and at least 7 hrs of sleep every day. After 5 years of nonstop training, started at 35, now I’m 40, found out that, Train hard, but not harder than your body ability to recover, so do high intensity and frequency, just don’t overtrain, which overtraining is a real thing, and then you have to eat on a calorie surplus, rich on protein. This is a real thing for sure, it does works, of course if you’re a Natty, if you on the Juice forget it, mostly anything you’ll do will work
Hey man. Quick off topic question. Do you beleive that prioritizing incline bench press(while still doing flat bench press and military press) is betterthan flat if one is looking for more aesthetic pleasing shoulder and chest section?
I think so. Performing both incline and flat will probably be better than only performing flat for overall chest hypertrophy.
Cable standing or lying on a bench for more targetting of the pectoral muscles
Thank you,
Great Work HoH I love this stuff!
Thank you dude!
Rich Piana advocate pumping workout
Going light but more frequently
I have a little issue with research: Would not be interesting for them to analyze routines from the past all over the world and take the common factors in all cultures and THEN pair them with modern techniques? While old style techniques are, obviously, ancient, they developed astonishingly similarly throughout the continents even when communication was not either easy or possible. I think we have a lot of untapped strength and hypertrophy but we are kind of stuck into modern bodybuilding (which is great btw) and we dismiss too easily broscience.
Reapeating paterns could be due to two different things. That what actually works is what end up being discovered and maintained and/or that how our mind works and what natural biases we have influence the way we train.
And there is provably both things going on at the same time. Science job here should be to differenciate those things.
Hey what program do you use to animate your videos and where do you get your models/drawings from?
I create the illustrations (or trace them) on adobe illustrator, I put them together on VSDC edtior
Just a quick question, how do you find the research papers you review in your videos, like what journals do you look at?
I tend to mainly search on Google Scholar. But pubmed and a few specific strength and conditioning journals are also used. Also, whenever I come across interesting studies (maybe I see it on twitter or IG), I add them to a document I keep.
Good question 🙌
I think the actual benefit of high frequency training is in practicing lifts. When I trained for powerlifting that was the reasoning behind higher frequency training. You have to balance volume with this approach but it stands to reason the training a lift 104-156 times in a year will get you better at performing the lift than 52 times in a year.
I think that's fair :)
Love Bob the Builder Thanos analogy. Spot on.
Haha, awesome to hear, thank YOU :)
11:52 You're right. I tested this on myself for 2 months. I made significantly more gains when i train 3 sets per session rather than training 9 sets per session. Ofcourse there re lots of variables and i can not measure my muscle size precisely, it felt better and i looked definitely more muscular.
Very interesting! There is some research (as I'll probably examine next video) demonstrating different training frequencies work best for different individuals, so it could be the case you respond better to training more frequently. But as suggested by your comment and the other one (by Infinity stone), there could be confounders. Nevertheless, very interesting, thank you for sharing! :)
so you mean 3 sets every 3 day? or 9 sets in 1 day
@@bluecherry4975 I think he meant 3 sets per muscle per workout
@Super Mario I don't believe 10 sets is the upper limit, I think you could do 15-20 and still not overtrain.
@Super Mario if paid attention to the video you watched it is not clear that junk volume exists or where it starts.
I think it’s easy to want the best way of training but I think the training for muscle density and hypertrophy very and should both be cycled with undulating periodization for steady long term progress. I take training periods of 3-4 day training weeks with heavy work loads that make me feel dense and solid then progress into more frequent 6 day training weeks with more volume and breaking down the muscle making me feel weak and frail yet maximizing muscle growth over density. Ultimately periodizing both allows for gains across the board as sticking hard to one or the other leads to significant plateaus. I prefer 2-3 month training cycles
Can you mix them? I’m at 100kg bench for sets of 3 and I do 5 sets of bench every other day I want to get to 110x3 before focusing hypertrophy.
Can I go to near failure twice a week on 5x3 bench, and 1 days do some hypertrophy bench and flys?
I used to create "sliding window" workout schedules, it works pretty well for me.
Sliding window?
@@HouseofHypertrophySee the term sliding window algorithm(in this case there are no overlapping windows!) and implement the above principles in the video. So assuming you have a personalized effective plan, due to adapting mechanisms/monotonicity, your gains are slower or now you have more time to recover, etc. Instead of executing the plan, create an imaginary bracket, which is slightly bigger, therefore include 1-2set from the next session, then execute the sets in the window, and slide it. In this case every week you are training 1-2 groups with more freq, but never the same groups or sets, automatically avoiding overtraining specific muscles. Also works if someone only has 2-3 times/week for training.
I've tried every frequency, intensity, sets reps... My strongest (not the biggest) was training each lift once evey fifth day all out with two to four sets. Best bench was 385lbs and best squat and deadlift was 585lbs at 205lbs BW.
I do a higher frequency to reduce the number of sets I do for a muscle group. The more sets you do for a body part in a session, you start getting diminishing returns, you can't put maximum effort into all sets even with rest. It's commonly accepted that you shouldn't do 20 sets of chest in a session and that doing 10 and 10 is definitely better, maybe 7 7 6 is better still, or 5 5 5 5, probably smaller and smaller differences here but in any case, I don't think it would have negative effects and keeps me consistent with training.
Maybe advanced folks need a lot of volume at once to stimulate growth. But we hear it all the time how they put scary heavy compounds or bodyweight movements late into the session so that they don't need to go heavy or use a weight belt because of how fatigued they are.
today only did 6 sets from lack of time but i felt fine after like if i didnt do that much,,
If I did 9 sets of squats to or close to failure. The amount of muscle damage would be stupid. I don't think the myofibril protein synthesis would be too prevalent after I repair the muscle damage. If that ever even happens.
i heard that some youtubers that say that high frequency training (2 times a day) works better for hypertrophy so long as the training sessions span from 7 to 8 hours to lower myostatin, is this true?
This could be so simple explained.
Frequency does NOT matter. Indeed it's the area under the curve as he mentioned @11:00.
BUT doing all in one session will result in failing to maintain the same intensity/tension as if we would split the session.
So if you really think you could do 3 or more sets of AMREP with the same outcome. Congrats you don't need to split those sets. But it more likely you don't give everything in every set.
Remember a true AMREP set could not be repeated withou sufficent recovery. In case of deadlifts this recovery time could be 7-10 days for some people! Different exercises have different recovery times.
your scale visuals were backwards
Yeah, my apologies!
Great video. But the visual example at 2:30 is backwards. If muscle protein breakdown outweighed muscle protein synthesis it would be touching the ground not the other way round. Great video. Not trying to be a prick. Just had to say something lol.
You are correct, haha. Thank you for pointing that out!
Idk why, but im alot stronger and bigger when i do full body workout 5x a week compared to other splits. I trained for almost 12 years now.
On the second day, for example chest, would you do the same exercises or switch it up?
For optimizing a muscle's growth, using some exercise variety is probably beneficial :)
@houseofhypertrophy, thank you for the reply
In mid 2019 I was doing 100 pushups 300 assisted situps daily followed by a five mile run. When doing the calisthenics I would do ten pushups every 10 minutes or so, if not sooner along with situps. I saw lots of growth in my chest and even some definition.
Very interesting!
@@HouseofHypertrophy I agree. Being an Endomorph can really suck. Cause my metabolism sucks. 😞
Where can I purchase the robot that’s narrating this video?
I'm curious of something; Wasted sets (if real) would only be wasted in terms of hypetrophy, but if you are interested in strengh or stamina they might not be wasted at all even if they don't induce more muscle growth. Am I right?
It's possible extra sets do not provide any more strength or stamina gains as well, so in this sense, they kind of would be considered "junk" sets :)
@@HouseofHypertrophy interesting, thanks!
A lot of the science now suggests full body workouts every day (if you have the time and can keep up with nutrition and rest)
I sorta do this. I lift weights; fullbody, every other day. I do some plyometrics, mobility work, and some LISS on these days. On my days i dont lift heavy, i do some mobility work, some low intensity band work to get blood flowing into the muscles, and i do a ton of variations of loaded carries at a moderate weight and intensity. A typical workout for the loaded carries is as follows:
200 steps backpack on back carries
200 steps backpack on front carries
100 steps backpack on back + farmers carry
100 steps backpack on front + farmers carry
100 steps bear hug carry
100 steps overhead carry
100 steps front rack carry
100 steps yolk walk
And i get some LISS on these days as well. Working great, eating like a horse, gaining tons of lean mass and strength fast
what about some study that shows eccentric-only training gives more strength and size?,could it be because they did not train to Failure?
It's not totally clear if eccentric training produces more hypertrophy. A meta-analysis (a study that combines the results of numerous individual studies) found muscle growth was not statistically different between eccentric and concentric only training. However, the percentages did seem to be greater for eccentric training (10% versus 6-7%), but it's not clear if this a true difference.
Nonetheless, eccentric training likely results in slighly different types of hypertrophy. It seems to increase muscle fiber length and potentially preferentially grow the lower (distal) part of a muscle, whereas concentric training tends to preferentially growth the middle part of a muscle. I plan to make videos on this in the future.
💪
Thank you my friend 💪
Very high frequency increases chance of tendon problems
There are 2 other aspects to Bob & Thanos: Bob does things to Thanos so that the rate of destruction slows down a.k.a "anticatabolism" & conversely Thanos doesn't just destroy the bricks. He too does bad things to Bob a.k.a "antianabolism".
And the usual algorithm comment... People, finally subscribe to that channel!!!
I appreciate you!
You can do video on pumping workout
Myth or truth
1 000 sets a day is where real gains are. 👌
Haha :)
does the burn feeling damage the muscle,,,?
Your seesaw graphic was backwards lol. If protein synthesis was bigger, it would make the seesaw fall on its side 🤷♂️
It seems every time I cut frequency and duration I gain muscle.
Personally never saw much gains splitting my sets up through the week for a body part. I’ve gone back to old school 20 sets in one day for a body group and it’s great.
Interesting to hear!
@@HouseofHypertrophy Yup, I just didn’t feel like I was really taxing or exerting myself in the gym despite lifting heavy. (Started lifting 15y ago). I need to do at least 10 compound exercise sets to feel like I’m fatiguing myself.
For sure...for now. Don't know how long you have been at it but there is no one way best way for long...all natural speaking anyway. Think of the "progressive" part, if its only 4 times a month on a body part it may not be optimal. One fact will always remain, the faster and more consistent "progression" is so will be the results. But yes leaving progression out of it, 20 sets in one day vs split across 2 or 3 probably equates to squat, which would make sense.
@@sword-and-shield I only enjoy doing smaller amount of sets (4-6 per day per body group three times a week) if I can really feel like I’m doing work or exhausting myself which I find difficult with such low session volume..so I’ll do them all drop sets or rest pause beyond failure. Been lifting 15y.
@@alfaalex101 I hear ya, enjoyment matters for consistency. 15 yrs should have you knowing what works best for you for sure.
I just notice something, the leverage images should have been exchanged for better logic
Hypothesis without data available to sum this up.
Is myofibrillar protein synthesis a purely local phenomenon or a systemic one?
Local :)
Your channel is very cool. I just wish it wouldn't only explain hypetrophy. There are other things I'll like to understand physiologically than just building muscle.
If you have any videos on the difference of stamina and strengh training from a physiological point of view or about flexibility training please show them to me xD. And if you don't have any of those I encourage you to do so!
Thank you for your kind words, I do plan to expand the content more and include discussions on strength and cardio :)
the channel is not about crossfit,,,
@@lightbeingpontifex who said anything about crossfit?
@@Ignasimp crossfit= stamina + strength + flexibility,,
@@lightbeingpontifex Most sports use strenght, stamina, speed and flexibility to some extent.
This scale is working with negative gravitation which is a bit misleading. Great video nevertheless.
Yeah, I messed that one up, haha. Sorry!
2:45 are you sure this see-saw animation is correct? ;)
Haha, many have schooled me on this. I suck!
I'm sorry to point it out, but the diagram with the see-saw is wrong, whenever you say "muscle protein synthesis is greater" the balance shifts as if the muscle protein breakdown is "heavier" and thus shifting the balance in its favor, which would mean that muscle protein breakdown is of greater quantity
No need to be sorry! I appreciate that, I clearly suck, haha. I'll make sure I don't make that mistake :)
@@HouseofHypertrophy far from it, your content is amazing and I love the work and dedication you put in your videos
Did the study define what was considered a "trained" individual and what was considered an "untrained" individual?
Generally, untrained individuals are folks who have not lifted at all. While virtually all the trained individuals recruited in the studies would have had at least 1 year of experience
Im confused, how come high intensity training works, where you train each muscle group less than once per week.
Sufficient training, no matter the frequency, will increase muscle protein synthesis (and thus elicit muscle hypertrophy). HIT training involves reps to failure, an intense enough stimulus to produce growth. Whether HIT is superior than more standard forms of training is a debate, but I plan to make a video on it at some point.
@@HouseofHypertrophy The claim of HIT is, your muscle growth stops if frequency and/or volume are too high and basically something like 1 set to failure every 2 weeks is ideal. I just read Mike Mentzer and I'm curious if his training style has ever been scientifically investigated.
I'm not aware of any research directly exploring the HIT method as Mike proposed, but there are indirect data that may relate. Generally, I think HIT can work, but I don't think it's superior on average to more normal training methods, I think it could be inferior actually.
Too frequent trainng and/or too much volume can probably decrease the magnitude of adaptations (due to underrecovering probably), but it probably won't stop muscle growth completely. However, frequent training or high volumes are still possible when everything is done accordingly. :)
Please, search myoreps method in muscle hypertrophy 🤔
Wouldn't the 9 sets on one day cause more muscle damage, wasting growth potential on repair work?
Also there will be a theoretical limit to the rate of growth within a short time, because Bob is lazy AF.
Furthermore, what's the research on fighting Thanos? Seems to me that would give significant gains.
9 sets would certainly cause more damage, however damage does decrease overtime, so in the long-term it may not be a problem :)
Also, we need more research on where the limits of bob (myofibrillar protein synthesis) are after a workout, and as for Thanos, muscle protein breakdown does not seem to change that much. In other words, he's kinda invincible :)
I’m convinced that House of Hypertrophy and Heavy Spoiler is the same person lol
Haha :)