That was just a perfect addition to your video on junk volume. Really emphasizes that whatever the training style you're choosing, just train hard and you'll get results any way. Yes there are thousands micro optimizations you can leverage but the main idea still is : train hard for years and you can't not get jacked.
I feel like this is because the hamstrings already works on hip hinge movements and on squats. So you could count their volume as for example 1/2 effective set of hamstring volume / squat set or so. Or maybe 2/3 of hamstring set per deadlift set. Then you don't really need a lot of isolated hamstring work afterwards to gain muscle, if you did enough weekly volume on these movements
@@MrFUNNYBLACk For sure, I usually do 3 sets of rdls + 3 sets of lying/seated curls twice a week and by the third set of curls there's really nothing more that could be done. 🤣
@@MrFUNNYBLACk Not sure about this. The front delts or triceps get pummeled with partial volume during all the horizontal pressing, but without also really going at it with isolations nothing much happens. I think much more of this is due to training in a stretched position. I have the most pronounced soreness in my hams, lats, pecs and biceps and very little to none in my delts, triceps, quads, mid back. I CAN get really sore in my long head if I do overhead rope extensions to failure with a slow negative.
One thing to consider here: I believe there is another factor contributing to variability between people other than their prior volume and that is if they are more faster or slower twitch fiber dominant. Me as a slower twitch fiber dominant guy, I can take a lot of volume and not burn out. A friend of mine is very fast twitch dominant and he‘s found out that he doesn’t recover on time for the next workout when his volume per muscle is more than 5 sets per session.
So let me get this straight. The data from the research is mixed, it depends somewhat on your previous training volume, the results one can achieve are variable depending on the individual, and Jeff "feels" that it also depends on the body part you're working. Got it.
Interesting. So would you classify "randomly dropping throughout the day to do a few pushups" junk volume? What do you think about "greasing the groove" type strategies?
I'd say it depends how close you are going to failure with them, the frequency of how often you are doing them, what other resistance exercise you are doing, and your genetics for volume tolerance and recovery. As Paul has stated, greasing the groove is more about movement pattern improvement than hypertrophy. But it can certainly cause hypertrophy up to a certain point. Though it's certainly not an ideal method for optimal hypertrophy gains. The volume and frequency in which those hypertrophy returns diminish will be individual to yourself and therefore so would the junk volume threshold. If you're just doing a few easy pushups far away from muscular failure then yeah that is probably junk volume. Though if you're a beginner even that would cause hypertrophy. If you're doing them close to failure, then you'd make more gains. But that is also recipe for a potential overuse injury eventually if the frequency is super high for long enough. TLDR: Don't do greasing the groove for hypertrophy training. Instead just do an actual hypertrophy program.
Greasing the groove is not a muscle building technique. It is a way to train your body to get better at certain exercises, so that you can perform more reps per set during your actual workouts.
This junk volume raises so many questions for me. Like, for example, does Junk Volume does not apply to enhanced bodybuilders: Eg: Jay Cuttler says that doing 25 sets on one day for legs or chest feels best for him and that he actually tried other splits and the bro split came on top for him.
Jeff could you make a video raising awareness on the unfair ban of natural hypertrophy, if we can get enough voices in maybe youtube will do something about it #freenh
I've been doing starting strength for a few years now, on and off. How would you go about modifying that training template for hypotraphy? I recently peaked at 3x5 for 405 Squat and Deadlifts(1x5) I Bench 315 3x5,and OHP 225 3x5. My initial plan was to drop every lift by 90lbs and work back up to where I am now, but going for AMRAP on each set. So like dropping squat from 405 to 315 but going for sets of 10 or more. Going up 5lbs the next time and trying to hit new rep PR with every 5 lb jump until I'm back at 3x5. I was also going to throw in a few isolation lifts after the main more for 3 or 4 sets of myoreps. Like follow Bench with Cable crossovers and triceps pushdowns or OHP with laterals and curls. Is this a pretty good volume for gaining mass? Also I switched to squatting and deadlifting every other workout with one of those days being volume RDLs and the other as sumo/trap bar or conventional 1x5. Workout A: OHP superset with pulldowns, laterals, curls, Squat. Workout B: Bench superset with barbell row,, cable fly, triceps pushdown. Deadlift/RDL
If I were you I’d first switch to an upper/lower with 4 diff type of workouts. Upper with chest trained first, upper with back trained first, lower with squat trained first, lower with RDL trained first. I’d also NOT make OHP done with the same emphasis as the bench.
if three sets doesn’t give you double the protein synthesis of one set, then how could rests or circuits play into this? could you do a workout of one set per exercise at 3 point during the day 6 hours apart and get the benefits of 130% muscle protein synthesis spike in every occurrence?
im doing 20 sets pr week for chest - but I dont feel like its enough. PR 100kg 2 reps back: lats 18 sets pr week. Also feel this is not enough. PR 120kg 1 rep other upper back 14 sets pr week. Feels like I can do more. PR Tbar row 100KG 1 rep Shoulders front delt side, total 40 sets. Feels like this is enough. My problem for increasing sets is elbow pain. Hate that this is the limiter, I guess i just have to wait til they catch up Legs: maybe just 6 sets pr week, definately room for more
Am I doing junk volume Jeff? I do 4sets 6-10reps flat bench, 4set 6-10reps incline bench, 4set 6-10rep push ups and 4sets 20-30reps chair dips on Monday and Friday for chest. I've been exercising for about a year now.
@@pablopereyra5394 yea it does take a lot of time plus I do 2 back exercises 4set and 2 leg exercises light weight 4 sets and I take me like 3hrs to finish my workout. Cause I do like 15-20min warm up and do warm up sets for each exercise
Flat bench/ chair dips on one day Incline bench/ push ups on the other Have a heavy load to start off and finish with your body weight. Split your push ups and flat bench from each other to put more consistent stress on your middle pec
This conversation could have been taking place back in 1987. And why are we still talking about exercises that DON'T work? Dips in 2022??? Bodybuilding in The Age of STUPID.
🤔 Why are we having trouble understanding something so SIMPLE??? For optimum results, Hit every muscle every 48 to 72 hours. If you are NOT recovered by 72 Hours, then you are doing TOO MUCH. i.e. too many sets or too much weight. The End.
I’m so happy you’re doing these interviews again.
jokes on you
That was just a perfect addition to your video on junk volume.
Really emphasizes that whatever the training style you're choosing, just train hard and you'll get results any way.
Yes there are thousands micro optimizations you can leverage but the main idea still is : train hard for years and you can't not get jacked.
Can you add these on spotify
Epic. thanks so much, Jeff. your research, content, and programs have completely changed my life!
Wish Jeff had more long in depth podcasts! SOOOOO Much knowledge
Really enjoyed this discussion with James. Managing volume and fatigue definitely feels like walking a thin tightrope sometimes.
For me it's very noticeable on the hamstrings. I feel like they lose performance like crazy after only a few sets.
Same here. I also get very intense soreness that lasts for days after only 3 sets of lying curls.
I feel like this is because the hamstrings already works on hip hinge movements and on squats. So you could count their volume as for example 1/2 effective set of hamstring volume / squat set or so. Or maybe 2/3 of hamstring set per deadlift set. Then you don't really need a lot of isolated hamstring work afterwards to gain muscle, if you did enough weekly volume on these movements
@@MrFUNNYBLACk For sure, I usually do 3 sets of rdls + 3 sets of lying/seated curls twice a week and by the third set of curls there's really nothing more that could be done. 🤣
@@MrFUNNYBLACk Not sure about this. The front delts or triceps get pummeled with partial volume during all the horizontal pressing, but without also really going at it with isolations nothing much happens.
I think much more of this is due to training in a stretched position. I have the most pronounced soreness in my hams, lats, pecs and biceps and very little to none in my delts, triceps, quads, mid back. I CAN get really sore in my long head if I do overhead rope extensions to failure with a slow negative.
@@DJcs187 yes usually it is stretch that causes major soreness. Stretch movements are super important
One thing to consider here: I believe there is another factor contributing to variability between people other than their prior volume and that is if they are more faster or slower twitch fiber dominant. Me as a slower twitch fiber dominant guy, I can take a lot of volume and not burn out. A friend of mine is very fast twitch dominant and he‘s found out that he doesn’t recover on time for the next workout when his volume per muscle is more than 5 sets per session.
Allready had massive respect for Dr.James Krieger but that Marvel Studios shirt took it on another level😁
Please upload these last interviews to Spotify?? 🥺 It's easy to hear 🇲🇽
So let me get this straight. The data from the research is mixed, it depends somewhat on your previous training volume, the results one can achieve are variable depending on the individual, and Jeff "feels" that it also depends on the body part you're working. Got it.
Wow it’s cool seeing James here. I know him from the daytrading world 👍🏽
Upload these to spotify
pls provide us with the MPS chart referenced by Krieger at around 16:00 please, thanks in advance!
Interesting. So would you classify "randomly dropping throughout the day to do a few pushups" junk volume? What do you think about "greasing the groove" type strategies?
they are not about muscle builiding more of a movement pattern imporvement
I'd say it depends how close you are going to failure with them, the frequency of how often you are doing them, what other resistance exercise you are doing, and your genetics for volume tolerance and recovery. As Paul has stated, greasing the groove is more about movement pattern improvement than hypertrophy. But it can certainly cause hypertrophy up to a certain point. Though it's certainly not an ideal method for optimal hypertrophy gains. The volume and frequency in which those hypertrophy returns diminish will be individual to yourself and therefore so would the junk volume threshold. If you're just doing a few easy pushups far away from muscular failure then yeah that is probably junk volume. Though if you're a beginner even that would cause hypertrophy. If you're doing them close to failure, then you'd make more gains. But that is also recipe for a potential overuse injury eventually if the frequency is super high for long enough.
TLDR: Don't do greasing the groove for hypertrophy training. Instead just do an actual hypertrophy program.
Greasing the groove is not a muscle building technique. It is a way to train your body to get better at certain exercises, so that you can perform more reps per set during your actual workouts.
This junk volume raises so many questions for me. Like, for example, does Junk Volume does not apply to enhanced bodybuilders: Eg: Jay Cuttler says that doing 25 sets on one day for legs or chest feels best for him and that he actually tried other splits and the bro split came on top for him.
When your that enhanced on peds you can train longer and harder and recover faster, Jay goes over his cycles on UA-cam
Why your podcasts stopped to appear on Spotify??
Brilliant stuff
Jeff could you make a video raising awareness on the unfair ban of natural hypertrophy, if we can get enough voices in maybe youtube will do something about it #freenh
he got banned???
Thanks!
why is this video unlisted
Can you put these on your spotify, thanks
@jeffnippard can you discuss how delta 8 may effect fat loss. Specifically, when only taken at bedtime for sleep.
I've been doing starting strength for a few years now, on and off. How would you go about modifying that training template for hypotraphy? I recently peaked at 3x5 for 405 Squat and Deadlifts(1x5) I Bench 315 3x5,and OHP 225 3x5. My initial plan was to drop every lift by 90lbs and work back up to where I am now, but going for AMRAP on each set. So like dropping squat from 405 to 315 but going for sets of 10 or more. Going up 5lbs the next time and trying to hit new rep PR with every 5 lb jump until I'm back at 3x5. I was also going to throw in a few isolation lifts after the main more for 3 or 4 sets of myoreps. Like follow Bench with Cable crossovers and triceps pushdowns or OHP with laterals and curls. Is this a pretty good volume for gaining mass? Also I switched to squatting and deadlifting every other workout with one of those days being volume RDLs and the other as sumo/trap bar or conventional 1x5.
Workout A: OHP superset with pulldowns, laterals, curls, Squat.
Workout B: Bench superset with barbell row,, cable fly, triceps pushdown. Deadlift/RDL
If I were you I’d first switch to an upper/lower with 4 diff type of workouts. Upper with chest trained first, upper with back trained first, lower with squat trained first, lower with RDL trained first. I’d also NOT make OHP done with the same emphasis as the bench.
if you want to be sore af squat 135 to failure for multiple sets
When you hit the point that your limiting factor is the footpain from your squat shoes you know you're on the right track.
if three sets doesn’t give you double the protein synthesis of one set, then how could rests or circuits play into this? could you do a workout of one set per exercise at 3 point during the day 6 hours apart and get the benefits of 130% muscle protein synthesis spike in every occurrence?
No
Train normal. Stop over thinking.
@@marcusearnshaw1816 😂😂😂😂
✝️💪
lets all write some sets, so we can see what others are doing ?
im doing 20 sets pr week for chest - but I dont feel like its enough. PR 100kg 2 reps
back: lats 18 sets pr week. Also feel this is not enough. PR 120kg 1 rep
other upper back 14 sets pr week. Feels like I can do more. PR Tbar row 100KG 1 rep
Shoulders front delt side, total 40 sets. Feels like this is enough.
My problem for increasing sets is elbow pain. Hate that this is the limiter, I guess i just have to wait til they catch up
Legs: maybe just 6 sets pr week, definately room for more
You should have a podcast about the new vaccine data that was released, interesting stuff science guy
Natural Hypertrophy's channel got deleted by UA-cam, the natural community could use your help Jeff #FreeNH
Well now I know!
27:39 What's BFR stand for?
I think it's Blood Flow Restriction training
If you do too much those warm up style sets, will they be junk volume (most likely due taxing recovery)?
Just do 10 minutes cardio to warm up and one feel set for each exercise
If your warmup sets are too intense then they will take away from your strength/energy used for your working sets.
You know
Don't over think things people. Just work out and follow the IFBB pros
#FreeNH
Am I doing junk volume Jeff? I do 4sets 6-10reps flat bench, 4set 6-10reps incline bench, 4set 6-10rep push ups and 4sets 20-30reps chair dips on Monday and Friday for chest. I've been exercising for about a year now.
@@pablopereyra5394 yea it does take a lot of time plus I do 2 back exercises 4set and 2 leg exercises light weight 4 sets and I take me like 3hrs to finish my workout. Cause I do like 15-20min warm up and do warm up sets for each exercise
@@pablopereyra5394 what do you think I should cut out?
Flat bench/ chair dips on one day
Incline bench/ push ups on the other
Have a heavy load to start off and finish with your body weight. Split your push ups and flat bench from each other to put more consistent stress on your middle pec
First!!!
Second
This conversation could have been taking place back in 1987. And why are we still talking about exercises that DON'T work? Dips in 2022??? Bodybuilding in The Age of STUPID.
🤔 Why are we having trouble understanding something so SIMPLE??? For optimum results, Hit every muscle every 48 to 72 hours. If you are NOT recovered by 72 Hours, then you are doing TOO MUCH. i.e. too many sets or too much weight. The End.