Muscle Growth MYTHS You Still Believe (But Shouldn't)
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- Опубліковано 5 лют 2025
- Real doctor, Dr. Pak, goes over some bro science myths that refuse to die. Why are these STILL a thing?! It's 2024. FOR THE LOVE OF GOD.
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
0:29 - Mind-muscle connection
3:08 - Free-weight exercises myth
6:03 - Gaining muscle will turn you into a calorie-burning machine
8:03 - Cardio will ruin your gains
10:48 - Deloads are necessary and will accelerate muscle growth
The reason people say building muscle is a fat burner isn’t because muscle burns more calories than fat, it’s that being heavier makes everything you do but more calories.
If I do a 5k run @ 100kg I will burn substantially more calories than someone that does a 5k run @ 80kg.
Being heavier massively increases calorie output.
I’m pretty sure also that muscle burns more than fat due to the daily maintenance of it.
Dr Density is the man!!
TJ Sizzle
Mr. Spice
The last few days I've seen a bunch of videos on "mind muscle debunked"
But that was never why we focused on mind muscle connection. It was to make sure your chosen exercise target the right muscle, that your form is correct, that you are not cheating by using other muscles, and to avoid injury. Body awareness in lifting is important. It was never about more hypertrophy
I don't agree, with both the proposition that mind muscle connection was not used as an intensity technique to increase hypertrophy, and that it doesn't implicitly promote that line of thinking.
The study a lot of these videos use is a great example. If you were using mind muscle connection during exercise selection, you would likely choose hip thrusts to grow your glutes over squats. However, the recent study showed both grew glutes at roughly the same rate (and squats grew the entire lower body complex while hip thrusts did not), despite participant reported feel and intensity and the muscle.
To quote Dr. Density, "It doesn't matter what you feel", and " thank you for being mAh friend".
@@dlmjorge
The other dude was right.
I can easily do pullups or chinups in a way that biases my arms or my back.
I can do bench press in a way that targets my triceps or my chest.
Using “mind muscle connection” or whatever you want to call it you can kinda shift the stress to whatever muscle you want. Although its not really coming from your “mind” its coming from shifting your form slightly
@@3ncore706but this is not how mind muscle connection has been used. how one exercise and setup feels for you for an exercise is important in certain aspects, but whether or not you feel a certain muscle is irrelevant to its contribution to a certain joint action. For MMC, internal cues are generally inferior to external cues and proper setup. From the sounds, you don't use mind muscle connection, you use a setup to determine what muscles to bias in a movement and happen to get a lot of feedback from your body during an exercise.
@@3ncore706 That's not how I've heard mind muscle connection used. At least in the past. I usually heard it talked about in regards to feeling the SQUEEZE and feeling a more tight contraction in the target muscle. E.g. in a bicep curl you wouldn't just curl, you would consciously squeeze your bicep at the top (and probably throughout, also). On a lat pulldown you would squeeze at the bottom. There's probably a few dozen athlean-x videos talking about that exactly.
You don't really hear people talk about it anymore because all the recent research is showing the shortened contraction is the LEAST important part of the motion.
All of those things are even more stupid than thinking it builds more muscle. You can't "use the wrong muscle" lol. No matter how much you focus your biceps are never going to be a prime mover on bench press
- Muscle: Nothing can tell me to grow! - CT Fletcher: I COMMAND YOU TO GROW - Muscle: I'm on it!
Mind to muscle connection is important for bodybuilders since they’re trying to target one muscle, or target one more than the other, it’s an “amplifier”
There is a confusion right out of the gate... The "mind muscle connection" is NOTHING to do with "feeling" the muscle working. "Feeling" is an incoming sensory signal. What the "mind muscle connection" refers to is in the other direction -- it is about improving the MOTOR NEURON connection to the muscle being worked. That is an outgoing connection. There are two aspects to this. 1) If there are too few synapses of the relevant motor neurons onto the muscle, then one will not be able to "turn on" all of the muscle. 2) If one cannot intentionally activate the relevant muscles, one may be at the mercy of compensation, i.e. other muscles taking over, or unable to control one's form well.
I've definitely seen MMC used to describe the feeling of the target muscle working. I don't mean that you're wrong, just that there are different conceptions of that idea in general use. Always good to clarify what we mean by technical terms, which you did, so well-said for that👍
MMC, soreness, and pump are all in my basket of "Not Significant For Gains." I started off putting more importance on them, but what ended up changing my mind was a demonstration by Sean Nalewanyj. He pointed out that you could take a dumbbell at 1% of your 1RM, well below anything able to cause hypertrophy, and rep it out to failure. It would check all the boxes of crazy pump, huge soreness, and strong MMC, while being worthless for gains. I couldn't argue with that.
if deload doesnt hurt and lead to the same muscle gain it makes sense to use them regulary to rest your joints and body once in a while. Espcially when you are older.
This.
The calorie burning machine thing isn't entirely a myth, because lifting weights will increase organ sizes.
SHOW RESPECT TO DR. DENSITY!
Regarding your take on the more-muscle-burns-more-calories "myth", you also gotta consider the fact that it's not just about base metabolic rate. A bigger body will require a lot more energy doing *anything*. Make Brian Shaw do 30 burpees and check how many calories he burns compared to someone half his size.
Brian Shaw weighs 400lb bro 😆 you’re talking about an absolute genetic freak not just some guy who gained muscle
@@Dr__Pak Exaggerated example, sure. But I would argue the point still stands. A heavier person will require more energy moving around. What if we took the burpee example and compared a 225lbs guy to a 170lbs guy. Assuming they have roughly the same endurance, would the amount of calories they burn really be similar?
@@Beutings But wouldn't that be more or less similar if you just gained a whole lot of bodyweight, regardless of muscle mass? 😄That's why I mentioned Brian Shaw, who weighs FOUR HUNDRED POUNDS. Sure, the version of yourself that has maxed out its potential muscle gain will burn more calories than your non-lifting self who'd be lighter, but even then you're not talking about thousands of extra calories.
I weigh ~250lbs at 5'10 and maintain my weight at 3-3.2k calories while averaging ~10k steps per day and lifting 4-6 times per week (which is pretty much what any TDEE calculator predicts, including those that ask for bf%). Even if I wasn't as muscular as but weighed the same, the difference in calories burned would be there, but wouldn't be this INSANE difference that people imagine.
Google: "How many additional calories does each pound of muscle burn?" by Greg Nuckols, you'll find it very interesting.
You can get the same effect walking around in a weighted vest or a plate carrier with heavy steel plates.
@@Dr__Pak I guess this boils down to me overestimating how many extra kgs of body weight you gain from muscle alone. And gaining fat to burn more calories is a bit counter productive lol. Thanks for the recommendation, I’ll check it out!
I already am a calorie burning machine. That's mainly what my body does.
Love your thumbnails bro. Loved your content from the start and it changed the way I train
🐴🐓
I’m gonna listen to the large yelling man on how to get big. Seems to me he knows what’s up
Myoadapt! So excited!
Thoughts on bone density and osteoporosis prevention? Are barbell exercises like heavy squats, deadlifts, and benchpress necessary to load the spine and maximize phone density or are things like hack squat machine, leg press, Romanian deadlifts chest and shoulders press, Swift dumbbells as effective?
I can't stand when Science based gurus talk about the "mind muscle connections." It makes me lose respect for them. Like talking about how rocks can give you super powers, etc.
The Myth of Mind Muscle Connection is BUSTED :P
That lengthened partials are better than full ROM
There have been numerous studies showing that training in the lengthened position is more hyperteophic.
@@ArchStanton340 you havent been watching the latest meta analysis. They are just as good.
For hypertrophy, they are in beginners
They don't need to be better, just equivalent.
It didn't say if one of them was better it just showed that the stretched aspect might be the most important part of the rom
You can even get muscle growth by thinking about training and doing bicep curls in your head. So, it works.
Waiting for the myths I SHOULD still believe
About the number 3. Bodybuilders love to promote machines over free weigths because less stability is required which means more benefits.
what I think many bodybuilders forget is stability is context specific (athletes learn to stabilize during a movement, thus a squat and leg press will shortly be similarly stable) reduces secondary fatigue (doing a barbell row fatigues the lower back and hips which may prefatigue for other exercises or become the limiting factor in this exercise, but a chest pad may resolve these), and is about increasing force production ( which does not increase mechanical tension nor necessarily increase volume in a set, thus has some small influence on strength adaptations).
if volume is reduced due to instability in an exercise, a more stable exercise will be better, but then volume would not be equated.
Great video man, I often confront die hard deload or mind muscle connection fans. Now I can just link them this video
Deloads have a place, they just don't enhance growth.
@@susanwojcickisnicetwin They do over the long term the problem is studies are always so short ofc you wont see a difference in 8 weeks try and span it over 52 weeks and you will see the difference
Γεια σου Πατροκλε, μου αρέσει πολύ το περιεχομενο σου και που έχουμε κάποιον από Ελλάδα στο forefront του sport science research. θα με ενδιέφερε να δω ένα επιστημονικό βίντεο το πώς ένα full body high frequency πρόγραμμα σε συνδιασμό με low volume θα μπορούσε να είναι αποτελεσματικό. Αυτή την στιγμή τρέχω ένα 6ημερο full body που κάνω 6 σετ την ημέρα διαφορετικών μυϊκών ομάδων μέχρι να φτάσω failure σε full rom, long length partials και loaded stretch, και προσπαθώ να χτυπάω τις μυϊκές ομάδες 4 - 6 φορές την βδομάδα. Θα ήθελα να δω καθώς έχεις expertise στο low volume αν αυτά τα συχνά protein spikes με τον χαμηλότερο όγκο που μειώνει την διάρκεια του spike θα ήταν αποτελεσματικότερα από ένα στάνταρ Dorian yates low volume πρόγραμμα.
Με εκτίμηση,
Θοδωρής
Not bugez!!! You can’t talk shit on bugenhagen he’s an animal
@@DiebythePump Him and Milo are grifters and don't even look like that lift.
How do you measure "mind muscle" connection lol. Any study on that will be suspect. Mind muscle connection is very important to make sure you're working the muscle you think you're working.
I still remember the first time I specifically felt my pecs moving a bench press. It was pretty cool.
Regarding DELOADS : I mean, from the conclusion of the study, taking a week off doesn't seem to decrease the amount of hyperthrophy you'll get by the end of the 9 week. So if you care only about hypertrophy why not take the week off ? It's rest time for the same amount of gains ! (therefore can't you say it makes your muscle grow faster for the remaining 4 weeks ? (since you end up with the same amount as the control group))
It is probably more likely that the amount of muscle you gain in a week is almost undetectable and that is all.
Mind muscle connection a myth? How do you explain the results of the training method of Max Sick aka Maxick? He didn't use any weights to build his muscles, not even his body weight.
What do you think about DOMS? Important or rather not?
this guy is a scientist a bodybuilder and was a sick rapper back in the day!!! Σεβας αδερφε εισαι τιτανας!
Dr Pak, how much do we know about POSITIONAL strength being affected by various ROMs and strength curves?
Delaods didnt increase gains in a 8 week study therefor its facts, bro who the hell only trains 8 weeks span it over a year not a myth at all.
That study didn’t even contain a deload in the first place
Deloads for bodybuilding is unnecessary, that's the point of that study.
@@josemarialaguinge I do a deload or a few light days whenever my performance drops a couple workouts in a row, or I feel really beat up and tired
@@josemarialaguinge Growth happens so slowly that you wont be able to tell with 8 weeks mate, again it doesnt prove anything because of how short it is. In 8 weeks the amount of growth you will get is very little, even as a brand newbie.
@@Jmack7861 That just makes it worse mate, and then use it to "prove" deloads dont matter.
So the type of intense cardio we saw you perform in the video might be a bit to much then..
Νομίζω ότι ο μόνος τρόπος για το καρντιο να χαλάσει τη μυϊκή μάζα σου είναι αν κανεις μόνο αυτου του είδους τη προπόνηση και παρατησεις εντελώς την προπονηση δυναμης η όγκου
the truth is that we are, most of the time,getting advice from, anxious ,depressed,narcisistic abused/neglected in infancy,insecure and or straight up suicidal medicated/drugged/addicted people.How is this suppose to work?
Φτιαξε προπονηση βιντεο για τη μεγιστη υπερτροφία
Regarding the calorie topic, I have strong empiric observations that this is not true (at least as a general statement).
Me and a couple of my friends had to eat crazy amounts of food to grow and maintain (6 to 12 kkcal/day @ 95 to 120 kg bw)
I would even argue that a major genetic factor to become a heavy-weight strength athlete is, a slow metabolism that does not require so many calories to maintain the muscle....
Anecdotal* not empiric lol
@@WhopperCheeseDota empiric with n=5 ;)
14:20 FINAL MYTH: iPhones aren't trash. Dr. Pak, victim of marketing, PhD.
I want another myth like this. Ευχαριστώ 🇬🇷
As opposed to muscle growth myths we should believe
Great
Automatic thumbs down for condescending title that assumes what the audience believes.
Changed it JUST FOR YOU 😎
drpak show this pecs?
For the algorithm
💪💪💪
Listening to science based influencers.
Biggest mistake in the bodybuildig scene.
Listen to your own body, not to some biased guys, who just jump on every new study they find, even if they are the completely opposite.
I think Dr Pak is a myth 😅