Train LESS For More Muscle? (New Training Breaks Data)
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- Опубліковано 9 лип 2024
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Timestamps:
0:00 Intro
0:17 Part I: Analyzing the Data: Gain More from Less?
2:08 Part II: What Does this Mean for You?
5:08 Part III: What About Over Months or Years?
6:04 Part IV: Summary
Coleman et al. - sportrxiv.org/index.php/serve...
Ogasawara et al. (1) - pubmed.ncbi.nlm.nih.gov/23372...
Jacko et al. - pubmed.ncbi.nlm.nih.gov/23053...
Ogasawara et al. (2) - www.mdpi.com/1422-0067/23/10/...
Vann et al. - pubmed.ncbi.nlm.nih.gov/34138...
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Hey All! Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
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Timestamps:
0:00 Intro
1:10 Part I: The New Science
1:59 Part II: Load, Sets, and Frequency
2:53 Part III: Limitations
6:36 Part IV: The Best Study on Training to Failure?
9:28 Part V: Summary
Please do weighted calisthenics
Look into deload weeks next brother, making strength gains for sustainable length☀️💪
Life will force breaks on you. Just roll with it. When you're in the gym, go hard. When you rest, rest well. Sleep is a weapon. So is rest.
Agreed!
Agreed, and so is diet.
Your body is the weapon. Sleep and food are fuels to charge and repair it.
This morning I was thinking of training breaks and I just thought "I just hope that new research appears and House of Hypertrophy makes a video about it"
Tomorrow morning think, "I just hope a few million dollars land in my bank account so I can give half to my UA-cam acquaintance who suggested this idea."
@@Josh-Jones "and also the guy who commited war crimes in yugoslavia in this thread 🙏🏻"
Hahaha, hope the video helped in some way :)
Man, you're gonna be feeling the burn when the mob and I show up with them torches.
Witch!!! WITCH!!!! 🔥 🔥🔥🔥🔥🔥
Its mind boggling to me that Mike Mentzer figure this out in the 70's, truly legendary. Rest in Peace Mike.
Have you been training with his methods? How is progress going?
@@squidford8934 i am a natural lifter and was hitting a plateau before, and then break it when i switch to HIT method for 3 months, showing progress. my training is similar to what Dorian Yates did which is 2 warmup sets, 1 sets to failure (and beyond), a lot of rest days (i called it grow days).
@@farrellviardisa19471 set at muscle group at 1 week? Worm-up sets at how many % weight of failure seria (how many % effort)?
Would like to know more about it, do you have any links? Thanks!
I went from super high volume to like 1/3 my training volume and the quality of all my work in the gym is exponentially better than it used to be. There really is a ton of merit to less training and focusing on the quality of what you do.
I would love to see a video about Bulking-Cutting vs Maingaining. Are there any scientific researches on that? Which one is more effective?
Bulking cutting bro
maingaining is the biggest scam ever. Only works if you are like 1 year into the gym at max
I think this would depend on the individual. I find it easy to lose weight so bulking/cutting works for me. If I found it hard to lose weight I'd probably prefer a maingaining approach.
Maingaining for begginers is better because body recomposition is possible and great but you'll end up hitting a plateau before getting into the "Advanced" level. Once you feel you are not putting more muscle or weight on the bar for some months it is time to go for a bulk. After a certain level it is almost inevitable.
Yep, there are indeed various studies relating to this topic. I do actually plan to have a whole series of videos on nutrition for hypertrophy (and I'll probably touch on strength too). Hopefully I'll get to this in the next few months :)
Another great video! I feel up to date in this channel, thank you!
Thank you my friend, this is awesome to hear!
Weekly breaks are a must for long term gains and for cns, joints and muscles health.
The 9 weeks study was too short to prove it
What people should consider is how their training affects their longevity and whether it's a sustainable regimen. It's easy enough to conclude based on a study whether one regimen builds more muscle than another, but in the real world people often get burned out and lose motivation if their volume is too great. They may not even bother with training if they think they need to be constantly training and never go with a break. Practically speaking, an individual in real life may build way more muscle by taking breaks and/or training infrequently because they otherwise wouldn't have bothered training in the first place.
For instance, I train just a couple of times a week at a high intensity, and though I'm nowhere near a true bodybuilder physique, I'm in way better shape and have more muscle than when I believed I had to be in the gym every single day doing a bazillion reps. This is because I would lose interest in the going to the gym within 4 months of trying. By not overtraining, I enjoy the gym a lot more and have sustained going regularly. It's a practical benefit that these studies rarely examine.
@@tenbitcomb Most bodybuilders love to train.. So they dont even take Rest days...
Their mentallity is wrong...
But your mentallity is also wrong if you want to gain as much muscle as possible..
From your Post it seems that u are having lack of motivation and low discipline... All of those mean that you dont have passion for bodybuilding.
Thats fine.... Not every one should be a bodybuilder.
Balance is the key In bodybuilding.
Training 4 to 5 days per week and taking 1 week break every 6 weeks is optimal.
@@Maximum_Natural_Muscle The vast majority of people don't actually want to be a bodybuilder. Most don't have the motivation or the desire to look like a bodybuilder, which is actually the more adaptive mentality because bodybuilding comes at a lot of cost that wouldn't necessarily translate to useful adaptation for a human living in their natural habitat. Bodybuilding a specific passion that is also heavily influenced by genetics. Regardless, just about everyone will benefit from lifting, but not necessarily from the same advice or data that would be useful to a bodybuilder. That's the point I'm making. Studies tend not to take actual human behavior into account and views exercise in isolation. Just because more volume (for example) can lead to greater gains, that doesn't mean that it will work as well for someone who doesn't like the gym that much.
@@tenbitcomb Someone that does not like the gym much... Can not have expectations of developing a max muscular body(always According their genetics).
When you are a passioned bodybuilder, there is no way you dont like the gym too much... On the contrary, you like it so much that this will lead to overtraining... So you ll not have optimal results.
Some of them are so passioned that if they are convinced that eating shit will make them bigger... They are gonna do it without a second thought.
And thats why I said that balance In the key..
Not being a maniac but also not being lazy like you are.
These studies that you are watching are for passioned bodybuilders that feel the need to boost their knowledge on the subject In order to accomplish max hypertrophy.
They are not for ppl that dont like the gym too much.
Dont take my Post as an offence or as an attack... Because it is not.
Its just a wake up call for you, In order to understand that there are a lot of passioned bodybuilders out there that discipline is not an issue and that these studies are for these guys.
Because if some one is not passioned with it... Then by watching studies will not lead anyware because he will not be able to apply what the studies are saying.
@@Maximum_Natural_Muscle I understand what you're saying and I don't think we actually disagree in terms of bodybuilding. I was speaking more from the perspective of those who go to the gym for health and an improved physique, because usually we are given advice or info from studies that don't necessarily apply directly to us. Clearly successful bodybuilders do not have motivational issues when it comes to hitting the gym. An average person can benefit from more discipline or motivation if they can muster it, but realistically they probably won't, and it may be even less likely they maintain it long term if they dislike their training regimen. Many people give up training after a while because they're not naturally into it. But a person who infrequently works out at a high intensity is going to be far better off physically than someone who hit the gym every day and gave up because they hated it and burned out. They're not going to get nearly as big as a bodybuilder, but then again, do they want that? Should they want that? Probably not in most cases.
And yes, the last thing you said is part of my point. Studies focusing on bodybuilding in isolation are interesting but usually are not particularly useful to anyone not absolutely putting in their 110% to maximize their strength and size. Yet many people who aren't bodybuilders do watch channels like this one and may not understand how to interpret these findings in regards to non-bodybuilders. For instance, someone watching this video might come to the conclusion that they shouldn't ever take a week off the gym, and maybe that's true for a hugely motivated bodybuilder, but for the average person the studies demonstrate that they'd have very little if anything to lose by taking multiple-day breaks.
Also, you may subjectively consider my lifestyle lazy, but it really isn't in any objective sense. My health is very good. I'm lean and have no cardiovascular or joint issues. On the other hand, modern bodybuilding is very inefficient from an evolutionary perspective. It requires a lot of energy that was a scarce resource for most of our evolution, isn't even beneficial for survival, taxes the CNS, and can lead to joint issues. Bodybuilding is a modern day luxury, so to suggest that people are lazy for not taking on a gym routine that isn't even indicated for is pretty ridiculous. Just consider that people have different goals and abilities, none of which suggest anything about being pathologically lazy.
Lets take a break, aswell, and appreciate this hard and wonderful work🎉👌🏼👌🏼
you guys deserve more subs
great video,as always
Thank you dude!
I’ve learned that forcing yourself on days you can tell your muscles don’t have it is often a worse idea than just resting and then actually breaking your ceiling again when you have adequately recovered
useful info. 🙏
Training 2x per week is less than ideal for maximizing hypertrophy gains and likely not frequent enough to warrant/reap the benefits of a training break. As others have mentioned this was also a relatively short study with only a single break after only 4 weeks of training. An additional factor to consider is that these studies often only train/measure a single area of the body e.g. legs - I understand why they do this to limit the number of variables and focus the study, but I think it also limits their real world applicability. Most people that could potentially benefit from training breaks workout 3-5x per week (or more) and train their entire body in the process (whether it's from whole body workouts, push/pull/legs, etc), and this induces much more systemic fatigue that training breaks and/or deloads might show better results from utilizing.
I certainly see what you're saying. I agree longer study durations would be more ideal, as well as studies measuring as many body regions as possible.
I will note many people do seem to train with upper lower splits (which involves training a muscle twice per week)
@@HouseofHypertrophy I do a similar training split myself, but in this study (and many like it) didn't they ONLY train legs 2x week during said study period? As in, they weren't also training other body parts during other days of the week? That's what I mean about a study like this not being able to take into account real word systemic fatigue and the effects it might have on training breaks/deloads.
They trained upper body 2x and lower body 2x a week according to the video but didn't measure upper body. I suppose it is easier to get trained lifters to subscribe to a unified lower body program than upper body program since there is a bit less variety.
@@murmor6890 Thanks, I must have missed that part - it does make the results more applicable to the real world.
have you heard about nucleus overdrive? apparently you workout 30 days and rest a week
Thanks for the video❤
No problem, thank you for checking it out!
Thank you, I do feel welcome in the house of hypertrophy
You're welcome back anytime 😃
You're videos are like deja vu
House of Hypertrophy delivers.
In RL the break will help with joint and tendon recovery which will normally lead to less injuries and more gains.
What is interesting I believe in what deload weeks teaches us regarding hypertrophy, is the ability to actually synchronize other types of training during muscle growth using alternate training. For example, during the deload week, one could train for endurance, or explosivity in to get a better fitness for another sport, or overall health. To me, it applies heavily as I'm playing a sport where muscle is important (golf) but is not made by performing the sport itself. So, if I want muscle hypertrophy and the explosivity needed for the golf swing, incorporating weeks of specific golf training between the weeks doing hypertrophy work looks like a good idea.
Great video as always! I also feel lethargic rather than rested after a break, i wonder why that happens. Regarding the study, i would like to know if the results would have been different if instead of 9 weeks it would have been more. I think at least double the duration of the study would have been more appropriate. It is very interesting regardless of that and we can draw some conclusions out of it. Thanks for the content.
Yo! You guys should do a video on fasting vs muscle gains!!
Yo, I love watching these and learning about how to train better, but I am struggling with my back, is there anyway to make a vid on training for back gains. Keep up the good vids 💪🏼💪🏼
Hey dude, yep, I plan to have videos on back training! :)
This chanel is very good
Hey my friend, thank you so much for the support and kind words!
This guy will get me jacked like no one else. Great work !
Thank you for checking out the videos!
dude are you psychic, i just found alpha progression yesterday on my own, and its really great for tracking and setting up work outs
Haha, awesome! Hope you like the app :)
@@HouseofHypertrophy ye, just bought a year from ya link
Hell yeah let's go.
yo. i saw that original video many many months ago and i applied it immediately. although purely anecdotal evidence, the rest week was a fxking champion and i basically speedran my way to 2 plates on bench
Thank you for the video 👍
Has anyone studied the 6,7 and 8 day bro split? Only one muscle group per workout, also the smaller ones?
That’s why HIT training is more effective in long term by avoiding injuries and allowing to have more growth with less effort, I’m also experiencing the “step going down” then one week of growth and more plates and I’m loving it because I’m training much less then my friends and experiencing more growth
When is the second part of the bicep guide with rep recommendations / frequency etc coming out?
Unfortunately I don't think I'm going to make this video. But other future videos on this channel will relate to frequency/rep ranges and this will have information relating to different muscles (including the biceps)
I've deloaded a lot in the past and I know from experience that it's better to follow 4 or 5 day splits instead of basing your workouts on conventional 7 day weeks where you train everything twice or thrice allowing 2-3 to 4 days of recouperation.
If you allow yourself to recover longer, you don't have to deload and you keep progressing.
Mike Mentzer's HIT (Heavy-Duty Program) has been suggesting the same thing for decades, I know it's definitely too early to conclude anything but whenever I've personally worked out 3 days with plenty of rest between them, my strength has skyrocketed.
Can you share your routine with us?
The studies you cited have very frequent breaks every four or six weeks. We need longer studies (as you mentioned) and less frequent breaks to test the effects of breaks.
I follow your videos on deloads and breaks and use an eight-week cycle with a deload week. My progress is faster with the deload, but this may differ for others.
Yep, it will be great to see how future research develops in this area!
I just took a two week break and to be honest it really lowered my motivation, I was having to force myself to leave the gym before, and now I just want to leave half way through, my training sessions feel so much less fun, hopefully this resets soon
I just found your channel and want to commend you on the quality of your videos. I've read much of the literature you cite in various videos and generally come to the same conclusions you draw. Kudos to you. I am making tangentially related videos on health/obesity/pediatrics, and I'm curious if you could point me in the direction of whatever tools you use for the animation of different body parts/exercises? I've been teaching myself how to make videos over the last year and I still have a ways to go to get to your level. If you read this, thanks for taking the time.
Hey, thank you so much for kind words. I create the illustrations on adobe illustrator, and I put them together in video format on VSDC editor. It took me quite a while to get fairly competent at this (you can see the massive difference to my earlier videos), so I would say patience is certainly required. But If I can do it, I'm sure anyone can. Moreover, I still feel there's lots of room for improvement with my stuff still :)
Perhaps this depends on your training frequency in general as well? For example is a break different if you train 6 days a week compared to if you only train 3 days a week? If it's the latter then a break might not be necessary.
Either way, it's nice to know they're not too detrimental. I used to be terrified of taking a break (because I was addicted to exercise) but now I enjoy them and see it as an opportunity to try out other things like yoga, meditation or cardio which I think all benefit your strength training in the long run.
I think that's a great speculation. Training frequency could play into it. Hopefully future research delves into this
What about the repeated bout effect ? Training over and over giving you incrementally less over the weeks. Desensitization makes complete sense with a break... You may take a 1/2 step back.. but make 2 steps forward. Repeating this multiple time over years will ad up to huge gains. Fatigue is real... Breaks are required and at times turning the stimulus off, recovering and coming back... Will definitely cause more growth in the end.
I noticed something similar myself (not trained individual, 6 months training so far) after training seated rows with 42.5 kilos and going back to +/- 38 kilos (3x15). I did a break recently and after coming back I managed to do one extra set (4x15) with 45 kilos effortlessly compared to before. Not only for the back but also biceps (3x15 reps with 25 kilos before the break, to 4x15 with 35 kilos after the break (biceps machine))
I found similar benefits with my deadlifts when a friend told me that I was doing too much volume and risking burnout. I skipped deadlifts for an entire week and when I resumed had a bigger jump than when I was going at it every week so my progress didn't really fall behind. Now I plan it so that every 4th week I deload or skip the big compounds entirely for that week and do more cardio or mobility stuff instead.
mtor reset maybe; team3dalpha talks about a week or two of and coming back stronger@@jeffumbach
Can you do a video on nuclei overload training?
@HouseofHypertrophy I've been watching your videos for a while and they have been teaching me so much about training. For a while now, I had a question about training and I cant find an answer with sources around UA-cam. I often see people saying that you "If you want big quads you do squats instead of doing leg extensions" followed with an argument that if you want to grow you have to lift loads of weight. However, I do not understand how reaching failure with a squat or a leg extension could be any different from the perspective of the quad. Do you have a video which explains this? If not could you make one or clarify?
Thanks for making great videos.
I do plan to have videos on quad training soon. Overall, squats and leg extensions can likely be considered complimentary, since squats tend to do a very good job at growing the vasti regions of the quadriceps, (it hardly grows the rectus femoris) while leg extensions grow the rectus femoris very well. Also, they may be able to target slighly different regions (upper to lower) of the various quad muscles too.
I got my bag of popcorn and my protein shake. Time to watch another HOH video.
Haha, hope you liked the video dude!
@@HouseofHypertrophy I always do!
Can you do a vid for explosive strength For us athletes who need it?
I'am making a 10 days break on every 3 month. Not sure if that is beneficial, but I think it worth... at least give a break to the junctions, body, and everything. I am just a regular guy (not profissional)...
Keep the good work !
Awesome, I wish you continued progress my friend! :)
If I take 1 week off, I lose strength. This effect is amplified if I take 2 or 3 weeks off.
But I have engaged is a complete reset of my routine, logging everything, recording everything, plotting everything... I use some delaying when I feel it is necessary, but I don't entirely skip weeks.
Gym stocks drop dramatically after this video has been uploaded
As others pointed out, 9 weeks is insufficient time to judge this. I personally found that a deload to 50% +/- once every 6 or 7 weeks is ideal for me. Your results may vary.
Yeah, I think a longer study duration will certainly be better for assessing the long-term effects :)
My biggest reason on why taking long break is to reduce the chance of injuries.. i usually take 7-10 days break every 3-4 months..
I think that's certainly fair! I'm hoping more research emerges on how breaks and deloads may impact connective tissue
I think one big variable we all should keep in mind with these studies is individual lifestyles OUTSIDE of the gym. You may habe everything similar in the gtm for group A and B but if group A sleeps 2 hours less, eats 300 less calories under average maintenance, stresses out a lot, then it all as a whole affects the results. This is why we should always be skeptical of the conclusions of these studies. There are absolutes like 2x a week is most often best for strength and hypertrophy, anatomy of muscles, insertions, bones, how to recover, but then there are indivudal factors like genetics, lifestyle choices, mental toughness, dramatic or even traumatic events in life etc
That's why you have as many participants in studies as possible, to even these issues out
Completely agree. Ideally you'd want to have an enormous sample size so that individual lifestyle differences become less of a problem.
In the article in the video however the study was conducted on only 39 total individuals, making the differences in lifestyle probably one of the deciding factors
Sadly like you said this is the problem with many many studies in the fitness literature
You guys want to fund your own studies and form your conclusion? Lets see if you have the means to pay the people that volunteered and the facilities to use but also break everything down 🤷♂️🤦♂️ try it out yourselves if it works or not. Theres no absolute answer in science.
Absolutely, research (in all endeavours) have limitations. There are various things researchers can do to mitigate these as best as possible, but nothing will ever be perfect. Even with this in mind, I believe interpreting the data with limitations considered and deriving conclusions is as best as we can do, and it will certainly be alot better than purely relying on anecdotes or feelings.
I prefer deloads with half volume for first half and less wt the second half of the week trying just to do maintenance volume.
Also going at least maintenance on diet when on the deload to feel better.
I schedule deloads and my overload weeks cause I’m doing this for the long run and it makes the days different cause you see the progression weekly compared to just overloading daily and feeling tired and sore as days go by.
*laughs in Mentzer*
I've definitely noticed that working out with good intensity and getting more rest in between, furthermore with occasional week breaks every couple of months significantly makes a difference in strength and hypertrophy. Muscles don't break down for a couple weeks at least with inactivity. Protein synthesis takes 48 to 72 hrs to occur. That's a big window for healing without catabolism.
When are you going to make a video about the MINIMUM exercises you have to do each week to hit every single group muscle? For example, minimum amount of exercises for lower body to hit every single muscles would be squats + hamstrings curls + leg extension + calf raises
Noti gang gang 🔔
Hope all is well dude! 💪
I’ve always heard from my powerlifting friends they take a 3 day deload after a block. Obviously they aren’t training for hypertrophy, but as strength was mentioned with taking breaks I find that interesting that is contradicts what they do.
Considering how long people have been in gyms either for strength/hypertrophy purposes, I'm amazed that so little research exists addressing so many rather basic aspects of strength/hypertrophy training. What have so many sports scientists been doing for the past 70 years or so?
Bro, make a video about eating or protein powder consumption after a workout. People stop metabolic process by eating or it is beneficial after a workout to eat or consume protein powder
I do plan to have more videos on the nutrition side of things :)
Well Schoenfeld's most recent study analysed deloads and found that there's no benefit doing it. "Contrary to what we expected, the deload did not elicit any beneficial effects. Hypertrophy measures were similar across all assessed sites, indicating there was not any "resensitization" effect as suggested by some molecular data. Interestingly, there was a modest negative effect of the deload on measures of strength. We delve into the practical implications as well as the limitations (of which there are many) in the discussion section."
This is the exact study being shown in the video :)
In this study, the authors used the term deload to refer to a complete training break
In the old video about breaks in this channel study groups consists newbies this study group consists experience lifters maybe with consisted training muscles get use to desensitisation also other study takes upper body this take lower maybe this make a difference
This is now my scientifically based reason to skip leg day
I've been taking more rest days when my resting heart rate shoots up. It's usually a sign of fatigue and anecdotally training doesn't feel fun or effective.
I take a 1 week break every 12 weeks. It is more a deload then a break, since i still do mobility work and low intensity cardio.
dudes muscle stays on your body for DECADES. People who never lifted even once in their lives experience dementia and similar issues later on in life with a much higher chance than people who were fit ONCE at any point in their lives.
Why do you think old people who used to do harsh stuff like work in construction or went to war, have such strong handshakes even decades after not lifting anything heavier than 2kg ?
We know that with only 1 full body workout per week you can maintain muscle for like 8 months, so we can see that losing muscle is hard. With that we can estimate that, assuming you are not in some condition that makes you stay in bed all day and do at least some kind of movement every once in a while, you'll lose like 5~8% of muscle mass per year
But here is the tricky part, no study has ever been done to see if we have a "baseline" and after some time the muscle loss drops harshly, which is probably the truth, specially taking in consideration muscle memory, and my guess is that this baseline is at 50%
Mike Mentzer, Arthur Jones, and Dorian Yates entered the chat. LoL
Lemme guess
It depends!
I train at least 4 times a week sometimes 5 if I feel I need to !! I’m 52 and probably in good shape for me but always looking for new ideas how to maximize my training
Sounds great. Hope you don’t mistake badly carried out studies as an inspiration though.
Is anyone looking into what types of exercise positively and negatively affects the resensitization of the P70S6K enzyme? Would it be "good" or "bad" to do HIIT, low intensity steady state cardio or something else with respect to the resensitization?
Unfortunatley, I'm personally not aware of much research on this. Sorry I cannot be of more help!
My take aways: I think the study wasn’t long enough like you mentioned to tell us about resensitization. Would pathways even be blunted at 4 weeks? I highly doubt that. Based anecdotally and studies in increases on habitual volume, it seems de training or resensitization has its place.
I think deload weeks however seem unnecessary to be pre planned. I think a reactive per session approach seems best mixed in with resensitization phases over the macro cycle just to lower adaptive resistance.
Agree, longer study durations would be insightful. With regards if to 4 weeks is enough, there is actually one previous study (www.mdpi.com/1422-0067/23/10/5431/htm) finding that in as little as 7 training session some degree of blunting occured, so 4 weeks technically may be enough to induce this.
@@HouseofHypertrophy aww interesting, thanks for that! I do think these resensitization phases have other benefits other than pure resensitization (which is beside the point) but interesting none the less. Hope this leads to more research in this area
I think a break here & there is good at least mentally
If you ramp up volume and weight gradually. It near impossible to go over 8 weeks of training. If you train hard and add volume and intensity... You will need a break a lot sooner. If you half assing it. You could go 2-3 mths without a break. For me I train 6 weeks ... Increase volume ... And do slight increases in weight.... By week 6.. my fatigue is high . And the volume also high. A week off.. will resensitize you to lower volumes, fatigue will be gone. And you can push again for another hard 6 weeks. It's what Mike Isratel uses in his RP training and it works.
Try training flexibility during that break. If your muscles aren't loose, they don't have room to grow.
Just right in time🙏
Hope the video was helpful my friend!
For a beginner what would u recommend a four day split or a six day split keeping in mind the volume is same per week btw love the channel ❤️
dont do 6x as beginner bro. 4x sounds already too much to me, but i guess it works.
usually its recommender to run a beginner strength program (e.g. starting strength or some variants of it lik gslp, or 5x5).
they are usually3 days / week
@@eventhorizon7234 i used to do 3x full body a week and then switched to 4 times with a push-pull-leg-upper body training
For beginners I recommend 2-3x a week fullbody with compounds. You wanna build up the volume, get your nervous system used to and good at performing the basic lifts and movement patterns, and as you get better over months then you can split up the routine like 2-day split 2x a week such as upper-lower one. Better start from ground up, not to destroy yourself with these 20 or 30 sets of junk volume magazines and roids users, or too much frequency or too intense like going to failure 100% of the time. Sean Nalewanyj and Mind Pump are spot on with this
Btw. I am a certified personal trainer and a masseur also. Not that those give my advice more weight but just saying I say these with about 12 years of lifting experience with studying biomechanics, exercise science and physiology also
@@NikoFinn thnx broo for the solid advice 👌🏻
@@smileysan9261 yeah meee too
I don't plan on taking breaks. They just happen because of life. But its rarely more than a week. If I go on holiday, I won't train, unless its a cruise and they have good gyms. I'll do some light training just to keep my hand in.
What I don't do and don't think I ever have, is deloading. I'm 55 and if I take a break, my strength drops probably more than a younger fella and I will take awhile longer getting my strength back. But realistically, I don't really care if I can lift 40kg dumbells or 30kg. Doesn't change my life. I have a sit down job. Doesn't really matter if I'm at my strongest or not. And I try and gear my training towards a certain goal. Even if I'm not likely to take my shirt off. Be it a wedding or party. Doubtful anyone would notice if I'm wearing a suit. But it gives me a goal.
As the years go by, I do still see improvements. I'm not the lean muscular fella of my youner days but rather a fella who looks like he's quiet strong after decades of training. Certain bodyparts are better with thickness. I'd say my muscles are harder now but with that extra layer of two of whatever makes you not ripped! 😪
ive also noticed that after just four days of not training the weight feels heavier and my body feels more lethargic. Interesting to see that was also a common issue in the study.
I have found that if I take 5 days off instead of 7 then I don’t experience any lethargy when I return to training
Heavy duty training, by Mike mentzer. But I would suggest doing two sets.
Feel free to check out our video on HIT: ua-cam.com/video/1EHrp8-2Kg8/v-deo.html
I think it makes a difference when people know HOW to rest well. Most patients I’ve worked with need lots of help learning how to recover well.
👍🏻
I periodically take an off week ever so often, working out with high intensity you gotta have some deload weeks or such to prevent burnout. And contrary to what some might think, no nothing is gonna happen to your gains in the matter of week, My first workout after taking a week off I always get nasty pumps and feel great. In my experience It’s work great, like I said I only do this every couple of months and my lifts haven’t plateaued at all
My boy mike mentzer was telling it
I think that the duration of the break is the main difference between the studies. 1 week is probably not enough to desensitize the pathways. we know from the other study that 3 weeks works for desensitizing the pathways. so the question is: are 3 weeks the sweet spot? or is it somewhere in between more than 1 week and less than 3 weeks?
I see what you're saying. Though, one of the molecular studies found 10 days was enough to induce some kind of resensitization.
It also might depend on how much one lift. If one does a lot of volume then breaks can help prevent overtraining. An interesting question is if it is benefitial to overtrain slighty for 3 weeks and then skip one week for recovery, or if it's better ti spread out the same volume over 4 weeks instead of 3 and have not have a break? Problably the results will be similar, but one way might suit one individual better than the other. I think having the break is easier unless you know your body very well and can optimize your volume and intensity very precisely for maximum gains, while taking breaks gives you the flexibility to slightly overtrain to make sure you don't do too little for optimal gains.
its just repeated bout effect, after proper recovery,
volume with some max reps is still the way to go, not that high volume is king, but volume work where in a single workout, to stress and fatique the muscle to kick into survival mode.
And why " pump " workout is still important .
Folks who experienced gains mostly from combination of [ stagnatation , proper recovery , and pushing harder than last time properly ]
for those non- nerds : if its easy , what reason is there for your body to grow and adapt to survive ?
Tendons and Joints heal MUCH SLOWER than muscles, due to blood flow. I would break, instead of deload. There is more to training than hypertrophy in the end.
I think the timeline does not relate what is usually recommended for a break. One week every 8-10 weeks.
I don’t think that doing 3 machines twice a week will overtrain your legs in 4 weeks.
Sorry bro. I watched it when it came out, but I forgot to say...
...FOR THEE ALGORITHM!!!
Haha, no problem whatsoever! I truly appreciate your continued support :)
I genuinely just think this shows that most people can get to their genetic limit without training all the time or even particularly hard. Im not saying do nothing but a few quality heavy workouts should be enough
I have feeling, that if I train less - I grow more 😂
I just took a 8 week break. I got bit stronger on pull exercises. Everything else is about the same. I had a small amount of muscle loss, but after a couple weeks now, I'm almost back to pre-break weight.
If your lifts remained the same, you had no muscle loss.
I’d still rather train more often, just because I like it.
So...train your a$$ off till you need a Deload week in 6-8 weeks and you’re golden
The first study seems far too short for being substantial evidence, especially since it is fully resting and, although it won't mean much to hypertrophy, definitely affected it strength wise when a deload could've kept it consistent or even greater(atleast in my experience). The second one just seems outright bizarre, have not seen any programs or recommendations on a deload longer than a week, so 3 weeks just seems outlandish.
I've been doing this forever.
Idc what studies say. Take a break. It's good for everything. Especially if it means you don't burn yourself out and stop completely. That's not good for long-term gains Mr. Scientist.
Here for my daily dose of “thus”.
Hahaha :)
I think taking a whole week off after only 4 weeks is not going to add anything and may even have a negative effect. However, I have noticed some positives from taking a week off every 2 or 3 months. It depends on the individual of course.
Making every 4th week a deload is working well for me. Sometimes I go down to only 2-3 days instead of 4 that week depending on how much fatigue I had going into the deload. When I resume going harder the next week I don't feel any weaker.
Bang in 600 mg
I wonder whether this is science. After 3 years in the gym one cannot expect to gain 6 kg lean mass per year…. Or 1 kg within 2 months. 2 months is the duration of the study. So they study the difference of 10% overall training volume on a muscle gain probably less than 1 kg in any case. N=40 😄. This is the definition of digging deep into statistical noise.
I feel like the breaks were WAY too frequent, but also not long enough for the full resensitization to kick in. Didn't one of those studies show that 10 days were good enough to get the sensitivity up?
Maybe 2 weeks off every 2-3 months might do the trick instead.
They need to do a few more of these and try different work periods and rest periods. This one looked suboptimal for the training breaks argument
Yeah, I think longer study durations particularly may be better to truly assess if there's any long term benefit :)
Push session in 5 min
Hope the session was great dude!
@@HouseofHypertrophy thanx for the personal reply mate! You run the most amazing channel and educate in such a lovable way. Super highly recommend and rated. Session was Awsome! Always a pleasure getting noticed about a new post and always something old I've missed to catch up with. Blessed summer mate
Research supports anything nowadays,
Possibly, but they should have tested an older group; I don’t believe breaks are good us older people.
I hate the new silhoutette, I liked Arnold better. Please put it back.
I also was really shocked 🙈
Wait, which silhoutte are you referring to, is it this one: 0:53 ?
@@HouseofHypertrophy yeah, that's the ugly one, guy which is going to finger his ass
@@HouseofHypertrophy here are the silhouettes that I like: i.ytimg.com/vi/Sc-QdAadde0/hqdefault.jpg?sqp=-oaymwEcCNACELwBSFXyq4qpAw4IARUAAIhCGAFwAcABBg==&rs=AOn4CLBYoDjjt9Od49E4_N6IFZ69KGBCfA