T-bar row tip: use 10s and 25s rather than 45s to increase ROM if you are doing them full ROM. Pull tip: use straps for exercises where grip is a limiting factor (lat pulldown/pullup definitely qualifies as grip-limited IMO) and add forearms/grip training elsewhere in your program.
@@himX10no that doesn’t even make sense to what he’s saying. The 45’s are obviously bigger than 10’s, and the 25lb plates like he said, its more range of motion when doing t-bar rows
@@slackerm1 he may not be an ego lifter just someone who’s not properly thinking at the moment… just maybe lol but it’s okay everyone finds out some way or another at their own pace!
I do push/legs/pull/rest and repeat. Instead of doing a week I do 8 days so I get the rest I need. Having an asynchronous split isn't bad once you get used to it.
@@austinb2177 I think that's subjective. Some people need more volume than others, even as a novice. 4 days between workouts seems like plenty of rest to me, but I do deloads as well. If someone is a true novice I'd advocate for 3 full body workouts a week or an upper/lower split twice a week. I also like a PLP split with 2 rest days instead of 1, but that would confuse some people.
I think mixing your training with higher rep ranges makes sense especially if you have been using the same 5 to 12 rep range and in some cases when going heavier with a 4 to 8 rep range. The higher rep range and lower weight is a hit to the ego but the contraction and burn does feel different and is something I feel my training was missing. Will continue to read some of the research and pour through your videos to make better sense contextually. Thank you for your work.
Can you make a coaching style version of Mya adapt for trainers? Like a version of the app where we can create multiple profiles for each of our clients. Having an all in one app that automatically tracks and modifies their nutrition, weight and lifts would be awesome
4 and a half random pull day tips: - Separate Traps and Lats volume, they are not the same muscle group, and sometimes overlap is exaggerated and sometimes it is non existent. - Horsecocking big weights is the only way for the back, there is just no way around it, if you are pulling as much as you are pressing, you are weak and you need starps - Have a dedicated day for the biceps/arms, don't expect them to grow from being trained last in a back day, or alternatively train them first in the 2nd pull day. - I like: 1 Horizontal Pull 1 Vertical Pull 1 Lat or Trap isolation 1 Rear Delt Isolation 1 Biceps exercise + Heavy hip hinge on leg day. Any more biceps exercises at that point is junk volume imo.
thats exactly what i do i also alternate between starting with a horizontal pull and vertical pull from a session to session so on pull day 1 i start with a vertical pull then a horizontal pull and on pull day 2 i start with horizontal pull then a vertical pull and i kinda do that on all days not pull days only on push days i start wthe horizontal press one day and vertical the other and on leg day i start with hip hinge on one day and squat variation on the other day what you think about that ?
No exercise is necessary, technically. But I personally find hammer curls excellent, but AFTER my normal curls if I'm performing them in the same session. I think it's important to try out reverse grip also every once in a while. They work on the biceps brachii, brachioradialis, and brachialis muscles.
hammer curls are a more versatile exercise. If you don't have time for multiple variations, you go with those and you're done. Also, they allow you to go a bit heavier
Why pulldown/pullups over for example lat prayers or pullovers? Given you're doing plenty of rowing and adding bicep curls. Also, should most people do more volume for pulling motions than pushing motions?
When it comes to doing supersets, do you have any recommendation about the rest time between the two exercises? I've always done zero rest but wasn't sure if modern research suggests otherwise.
Maybe give yourself 30s to a minute between each muscle group, you might get more volume in by keeping the reps higher as a result. It won't hurt your gains to experiment.
@@smgonlykrownz9416keeping reps higher just means more work per muscle group. In this case specifically the rest would increase it. It just means changing things up for a different stimulus. It's good to change things up every so often i.e rest times, muscle group order, rep ranges, types of lifts etc. But not too frequently! From the comment above if he were to allow for a bit of rest per set he'd get more work done, but pay for it with the time it takes, perhaps this isn't feasible for him. So it's dependent on the individual also. This works the other way too. Not seeing improvement? Try decreasing rest time to increase intensity.
It means using methods to do the same amount of work in less time. Examples are doing bilateral rather than unilateral movements, or using stack loaded machines or dumbells instead of barbells as the latter takes time to load and unload the plates.
Since you only do lengthened partial training would you say the outer portion of biceps closer to elbows are more developed than the portion closer to the shoulder joint? same with triceps
I suppose we can use whatever adjective we want, but I think it’s pretty smart to deadlift for back gains. Perhaps that will be included in the leg day. But if S/B/D aren’t in this list it probably has minimal value. Sure there are no magic exercises but those should be staples.
The deadlift is a great exercise for general strength development, but not great for hypertrophy, which is the focus of this workout. The fact that it uses 80% of the muscles in the body almost necessarily means that it doesn't train any one of them particularly well. This paired with the high fatigue cost/limited stretch means that you aren't getting as much value out of the energy you're using to complete the movement. The squat and bench are great for strength/hypertrophy, but nowhere near necessary to achieve either. The difference in muscle growth between the squat, leg press, or hack squat is pretty inconsequential in the grand scheme. Also, the traditional bench, while a good exercise, is wholly outshined by either the cambered bar or dumbbell variations that allow for a deeper stretch.
Tip: Maybe do the wrap up or at least the "like and subscribe" bit, after the app promo. Im sure many already left the video because it felt like it was over 🙏
After potentially 12- 20 sets for back and 8-15 of them being horizontal pulling, and this 2 times a week does it really make sense to include 2-5 sets for rear delt in that workout? This sounds like a prioritization program for your upper back and rear delt?
The lack of a pullover might be because this back day is designed to be in the context of a PPL split. The overlap between the chest training on the push day and a pullover might be the logic for not including a pullover.
You will build muscle, you will get bigger, great exercises, try to to this with another 3-4 trainings per week with the same volume , training to / near to failure and i swear your recovery after a month will suffer soo much, thats why i stick to like 3 sets, 2 heavy to failure !! (You really need to train hard bro) - 6-9 reps , 1 set 8-12 and recovery never seems to be an issue (unless doing heavy RDLs / Squats / etc.. which is well known to be taxing af) I believe there are some individuals who may benefit from more volume, especially beginers who need at first to get familiar with training, get to know their bodies and develop that neuromuscular connection, develop ability to stabilise themselves, use core well, simply to be able to control your body ..... but i still believe as you get more advanced high volume will make you suffer, thats why juice heads can train like mainiacs and are ok and you with perfect diet, sleep will still not be able to recover. But do an experiment, try to go for 2 bulks starting at relatively lean state and stick once to high volume and next to low volume, then you can decide. Thats just IMHO , do what you want G and lets all work hard no matter what style we use.
Agree! Way too much volume in these recommended workouts. 20+ mostly compounds taken "close to failure" with 1-2 minutes rest? Give me a break! Better to reduce volume, increase rest, and focus on quality.
Push, pull, legs, rest, upper, lower, rest Push, pull with deadlifts which hits my legs a ton, rest, push, pull, legs, rest I dislike upper/lower-only because I find it very hard to get everything done while maintaining enough energy and focus for the work to be quality. I also find the nagging about frequency to be very overrated. In 10 years time, the only thing that's really going to matter is consistency, not frequency. If you are not competing, why do you train like you are? Your main goal shouldn't be maximum gains now, it should be maximum gains and health in the long run. I have tried everything from 6 days a week to what I do now, which is every other day. And this is so much more enjoyable.
It was technically always up to 50. The minimum is technically 1 as well. But for practical purposes everyone just says 5-30. Below 5 you’d need to do do so many sets to make up and above 30 the burn is insane and it’s harder to hit failure due to greater perceived effort.
@@Ask-Ali , no-no, minimal was not 1. I'm talking about sets 5-50 being equal for hypertrophy while taken to the failure. I though you get less hypertrophy from set of 40 to failure then set of 30 to failure.
@@Flahtort ah. My point was you can still grow with sets below 5 but need more sets to make up for it. Then if you’re talking about sets being equal in a vacuum I believe the lowest is 30% of 1RM.
@@Ask-Ali , yeah, i meant that! Got your point. I just dont know how much reps you can do with 30%, i dont used to approximate with that one, more used to approximate with reps.
@@Flahtort 30% is 50! 45% is 30. And at 80% or higher (10 reps or lower) you can probably get away with being further from failure but I’d still aim for 0-3.
If you have ample time you can spend in a gym when I do heavy compounds I do not care how long I rest as long as I am hitting failure and beyond. I wait to get my breathing back to normal
I tried the cable rear delt yesterday and it was insane. I never felt a rear delt pump like that. I am feeling the most significant rear delt soreness of all time as well today. I typically did reverse peck deck and bent over dumb belt rear delt flys.
In what sense? There's a lot you've left out and you're going to give us all blue balls leaving us hanging like that. How intense is the set? How often per week? What rep range? What does your program look like? Are we talking like a Mike Mentzer HIIT type work out? Spill the beans!
@@MaxSoininen this is exactly why I wrote my comment. Your weekly window starts when you train the muscles group not when the week starts. Hence why perpetuating the concept of twice a week has people thinking Monday - Sunday. Instead of within 7 days from training the muscle.
Why so high reps on everything? I feel like going over 10 makes it super difficult to get close to true failure, you basically just give up because of pain/boredom/cardio issues.
I'd be happier with a cool 20 ngl- all jokes aside even if all research does is prove what we already know (ex: training close to failure leads to better gains) at least it's definitely proven and we can move on to the next thing with confidence!
Devil's advocate, here, if I may be permitted to be so bold. You state that when doing more sets, try to stay a little further from failure and save that for the later sets. Not to go all Mike Mentzer on you, but if you've also stated that "effective" sets are those closer to failure, then how effective are those few early sets. I would argue that two sets of actual failure are more productive than three sets with 4-5 RIR and one set to failure. I also suspect, not being a scientist, admittedly, that the only reason more sets are better than fewer is that more time is spent in what we could call the Zone of Effective Stimulus, i.e. the last 3-4 reps before failure. Two sets to failure would yield 6-8 reps in that zone as opposed to 4-6 reps by saving the effort till later. Any early reps seem too easily handled to be effective. I doubt anyone would recommend doing sets of 3 with 50-70% 1RM as an effective plan for hypertrophy. Otherwise, I love your videos and consider you my new "go to" for science based advice. Keep up the good work.
Given the context, I think he meant to say that most people can’t do more than 15 pull-ups. And the reason that pull downs are better is because you can adjust the weight and do as many reps as you want.
This is true to some extent warming up enough (basically enough to where your first set couldn’t have been anymore reps) and pushing sets to 0 RIR/failure with enough rest between sets is the most important foundation. Ppl would be surprised how much you could do hitting a muscle just once a week (not that this is ideal) with that approach
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
this is basically a mirror of my pull day, nice. i also do side delts isolation, cuz you know, delts.
Same ! I do side delts on pull days and rear delts on push days … just switch it up a bit
I am the limiting factor. Great vid
T-bar row tip: use 10s and 25s rather than 45s to increase ROM if you are doing them full ROM. Pull tip: use straps for exercises where grip is a limiting factor (lat pulldown/pullup definitely qualifies as grip-limited IMO) and add forearms/grip training elsewhere in your program.
Maybe I'm just strong and can do do full rom with the 45s
@@himX10no that doesn’t even make sense to what he’s saying. The 45’s are obviously bigger than 10’s, and the 25lb plates like he said, its more range of motion when doing t-bar rows
@@brennon9755 Yep, we found the ego lifter
@@slackerm1 he may not be an ego lifter just someone who’s not properly thinking at the moment… just maybe lol but it’s okay everyone finds out some way or another at their own pace!
If you can put 25s on and still have room on the bar, then you shouldn't even be lifting. I have to use 45s.
Agreed on push legs pull pattern. That’s what’s served me best.
I do push/legs/pull/rest and repeat. Instead of doing a week I do 8 days so I get the rest I need. Having an asynchronous split isn't bad once you get used to it.
@@susanwojcickisnicetwin same split but I do PPLrest. Need to try PLPrest
@@kishorevb8331 did you try it? imma try it starting tomorrow.
PPL doesn’t give enough rest and leads to overtraining in most novices. Even if you make gains with it, you could make even more on a 4-5 day split.
@@austinb2177 I think that's subjective. Some people need more volume than others, even as a novice. 4 days between workouts seems like plenty of rest to me, but I do deloads as well.
If someone is a true novice I'd advocate for 3 full body workouts a week or an upper/lower split twice a week. I also like a PLP split with 2 rest days instead of 1, but that would confuse some people.
Awesome video! Cant wait for the push and legs video!
I think mixing your training with higher rep ranges makes sense especially if you have been using the same 5 to 12 rep range and in some cases when going heavier with a 4 to 8 rep range. The higher rep range and lower weight is a hit to the ego but the contraction and burn does feel different and is something I feel my training was missing. Will continue to read some of the research and pour through your videos to make better sense contextually. Thank you for your work.
Can you make a coaching style version of Mya adapt for trainers? Like a version of the app where we can create multiple profiles for each of our clients. Having an all in one app that automatically tracks and modifies their nutrition, weight and lifts would be awesome
4 and a half random pull day tips:
- Separate Traps and Lats volume, they are not the same muscle group, and sometimes overlap is exaggerated and sometimes it is non existent.
- Horsecocking big weights is the only way for the back, there is just no way around it, if you are pulling as much as you are pressing, you are weak and you need starps
- Have a dedicated day for the biceps/arms, don't expect them to grow from being trained last in a back day, or alternatively train them first in the 2nd pull day.
- I like:
1 Horizontal Pull
1 Vertical Pull
1 Lat or Trap isolation
1 Rear Delt Isolation
1 Biceps exercise
+ Heavy hip hinge on leg day.
Any more biceps exercises at that point is junk volume imo.
thats exactly what i do i also alternate between starting with a horizontal pull and vertical pull from a session to session so on pull day 1 i start with a vertical pull then a horizontal pull and on pull day 2 i start with horizontal pull then a vertical pull and i kinda do that on all days not pull days only on push days i start wthe horizontal press one day and vertical the other and on leg day i start with hip hinge on one day and squat variation on the other day what you think about that ?
Great video Milo. As usual.👌
THANKS DR WOLF
Nice vid! Do you think hammer curls are necessary or should you just do more regular curls? I heard dr mike saying hammer curls aren’t that great.
No exercise is necessary, technically. But I personally find hammer curls excellent, but AFTER my normal curls if I'm performing them in the same session. I think it's important to try out reverse grip also every once in a while. They work on the biceps brachii, brachioradialis, and brachialis muscles.
hammer curls are a more versatile exercise. If you don't have time for multiple variations, you go with those and you're done. Also, they allow you to go a bit heavier
Why did you choose tbar row and then chest supported row ? Isn't that redundant?
He said do either one of
As soon as the psh one is out, i'm changing my cycle!
what about pull day lat focused
what do you think of lat focused rows? They seem to not really be needed since they just seem to be a worse than pullups/downs.
thanks
On the rows, is it rows with arms close to your body on the first one and then on the second row it’s flared elbows?
Why pulldown/pullups over for example lat prayers or pullovers? Given you're doing plenty of rowing and adding bicep curls.
Also, should most people do more volume for pulling motions than pushing motions?
Muito bom seu conteúdo, ja mudei muito meus treinos baseado em seus ensinamentos , grande abraço do Brasil.
Brilliant👏👏👏
One for push day also please... Or is it already there?
does the bench cable curl promote tension or just strettch at the lengthened position?
Which muscles do the T-Bar row stretch? Just upper back in general?
Never get anything out of the T bar row. It feels like the most pointless exercise ever
Swap it out for machine cable rows maybe? Not every exercise is for everyone unfortunately.
Still waiting for a vudeo on full body routines 😭
Is the app going to be free
Do we need to follow same workout 2 times in a week?
Signed up for MyoAdapt updates, but any idea when it’s going to release? 2024? 2025?
In the next couple months apparently
December
you talk about avoiding redundancy, but isnt the first and 3rd exercise the same movement, essentially?
When it comes to doing supersets, do you have any recommendation about the rest time between the two exercises? I've always done zero rest but wasn't sure if modern research suggests otherwise.
Maybe give yourself 30s to a minute between each muscle group, you might get more volume in by keeping the reps higher as a result. It won't hurt your gains to experiment.
@@Dougie.A.Mwhat would keeping the reps higher do ?
@@smgonlykrownz9416keeping reps higher just means more work per muscle group. In this case specifically the rest would increase it. It just means changing things up for a different stimulus. It's good to change things up every so often i.e rest times, muscle group order, rep ranges, types of lifts etc. But not too frequently!
From the comment above if he were to allow for a bit of rest per set he'd get more work done, but pay for it with the time it takes, perhaps this isn't feasible for him. So it's dependent on the individual also.
This works the other way too. Not seeing improvement? Try decreasing rest time to increase intensity.
Make one push and leg day please
Whats about the infraspinatus? Is ot worth to train them for bisual Hypertrophy?
Bro thats literaly my pull workout
What is time effiencent
It means using methods to do the same amount of work in less time. Examples are doing bilateral rather than unilateral movements, or using stack loaded machines or dumbells instead of barbells as the latter takes time to load and unload the plates.
Right in time for my pull day. Thanks, Mr. science man.
Since you only do lengthened partial training would you say the outer portion of biceps closer to elbows are more developed than the portion closer to the shoulder joint? same with triceps
I'd wager no. I think the stud ies suggested nothing other than gross hypertrophy gains for The entire muscle group.
I suppose we can use whatever adjective we want, but I think it’s pretty smart to deadlift for back gains. Perhaps that will be included in the leg day. But if S/B/D aren’t in this list it probably has minimal value. Sure there are no magic exercises but those should be staples.
The deadlift is a great exercise for general strength development, but not great for hypertrophy, which is the focus of this workout. The fact that it uses 80% of the muscles in the body almost necessarily means that it doesn't train any one of them particularly well. This paired with the high fatigue cost/limited stretch means that you aren't getting as much value out of the energy you're using to complete the movement.
The squat and bench are great for strength/hypertrophy, but nowhere near necessary to achieve either. The difference in muscle growth between the squat, leg press, or hack squat is pretty inconsequential in the grand scheme. Also, the traditional bench, while a good exercise, is wholly outshined by either the cambered bar or dumbbell variations that allow for a deeper stretch.
Tip:
Maybe do the wrap up or at least the "like and subscribe" bit, after the app promo. Im sure many already left the video because it felt like it was over 🙏
On those rows I noticed you have extremely long hands, did you ever consider boxing or any type of combat sport?
After potentially 12- 20 sets for back and 8-15 of them being horizontal pulling, and this 2 times a week does it really make sense to include 2-5 sets for rear delt in that workout? This sounds like a prioritization program for your upper back and rear delt?
Great
What’s the reasoning behind not including a pullover movement ?
To reduce redundancy
He explained his criteria in the beginning of the video
The lack of a pullover might be because this back day is designed to be in the context of a PPL split. The overlap between the chest training on the push day and a pullover might be the logic for not including a pullover.
It's an upper back emphasis
@@hayesdelezene4590maybe on the next pull day he do dumbel pullover instead of the machine row (the 3rd exercise)
Why are there 2 rowing exercise? It doesn't make much sense
why not
You will build muscle, you will get bigger, great exercises, try to to this with another 3-4 trainings per week with the same volume , training to / near to failure and i swear your recovery after a month will suffer soo much, thats why i stick to like 3 sets, 2 heavy to failure !! (You really need to train hard bro) - 6-9 reps , 1 set 8-12 and recovery never seems to be an issue (unless doing heavy RDLs / Squats / etc.. which is well known to be taxing af) I believe there are some individuals who may benefit from more volume, especially beginers who need at first to get familiar with training, get to know their bodies and develop that neuromuscular connection, develop ability to stabilise themselves, use core well, simply to be able to control your body ..... but i still believe as you get more advanced high volume will make you suffer, thats why juice heads can train like mainiacs and are ok and you with perfect diet, sleep will still not be able to recover. But do an experiment, try to go for 2 bulks starting at relatively lean state and stick once to high volume and next to low volume, then you can decide. Thats just IMHO , do what you want G and lets all work hard no matter what style we use.
Agree! Way too much volume in these recommended workouts. 20+ mostly compounds taken "close to failure" with 1-2 minutes rest? Give me a break! Better to reduce volume, increase rest, and focus on quality.
Beautiful
Push, pull, legs, rest, upper, lower, rest
Push, pull with deadlifts which hits my legs a ton, rest, push, pull, legs, rest
I dislike upper/lower-only because I find it very hard to get everything done while maintaining enough energy and focus for the work to be quality.
I also find the nagging about frequency to be very overrated. In 10 years time, the only thing that's really going to matter is consistency, not frequency.
If you are not competing, why do you train like you are? Your main goal shouldn't be maximum gains now, it should be maximum gains and health in the long run.
I have tried everything from 6 days a week to what I do now, which is every other day. And this is so much more enjoyable.
Seems like a lot of volume!
2:03 Now it's become 5-50, not 5-30? I missed that!
It was technically always up to 50. The minimum is technically 1 as well. But for practical purposes everyone just says 5-30. Below 5 you’d need to do do so many sets to make up and above 30 the burn is insane and it’s harder to hit failure due to greater perceived effort.
@@Ask-Ali , no-no, minimal was not 1. I'm talking about sets 5-50 being equal for hypertrophy while taken to the failure. I though you get less hypertrophy from set of 40 to failure then set of 30 to failure.
@@Flahtort ah. My point was you can still grow with sets below 5 but need more sets to make up for it. Then if you’re talking about sets being equal in a vacuum I believe the lowest is 30% of 1RM.
@@Ask-Ali , yeah, i meant that! Got your point.
I just dont know how much reps you can do with 30%, i dont used to approximate with that one, more used to approximate with reps.
@@Flahtort 30% is 50! 45% is 30. And at 80% or higher (10 reps or lower) you can probably get away with being further from failure but I’d still aim for 0-3.
I do 6-8 sets for back 2x a week.
This seems insane to me, but then again I'm a beginner still making decent gains.
If you have ample time you can spend in a gym when I do heavy compounds I do not care how long I rest as long as I am hitting failure and beyond. I wait to get my breathing back to normal
I like chest one day, back another, arms another, shoulders another and legs another day. More days less time in the gym.
for the love of God....time stamps please!
Sounds like the app is designed by Maeo et al
For the algorithm
I tried the cable rear delt yesterday and it was insane. I never felt a rear delt pump like that. I am feeling the most significant rear delt soreness of all time as well today. I typically did reverse peck deck and bent over dumb belt rear delt flys.
Hey doc, can u make a video on the differences between grip widths in lat pulldowns or pullups
Believe it or not, I've just noticed doing only one set per exercise gives much faster gains than doing 3 as I did before. Strange isn't it?
Gains? Strength wise? Sizewise?
In what sense? There's a lot you've left out and you're going to give us all blue balls leaving us hanging like that. How intense is the set? How often per week? What rep range? What does your program look like? Are we talking like a Mike Mentzer HIIT type work out? Spill the beans!
@@cannonieh4469 I measure my progress on in strength. After 12 years of natural lifting and age 42, size gains are non observable.
@@Dougie.A.M I tried replying to you 3 times and every time Yt has deleted my reply.
@@overtonpendulum2071 fuckin' UA-cam. 🤦
🙏
Yeah, man. I'm not resting less than 3 minutes on compounds
Same. I'm surprised he recommended such a short rest period when the studies indicate they are far from optimal.
You need to show the excercises more, u barely show them and go back to talk to the camera
Overreaching: good, bad, ugly, please and thanks.
Nice Video! What do you think about Ring Rows?
How can a "science" guy say if you don't do PPL twice a week you're not training each muscle twice a week?
Did you go to the Terrence Howard school of math? Is 1+1 not 2?
@@MaxSoininen twice a week means twice every 7 days. If you don't understand what that means then may be you need math lessons
@@thetradingyogi yes and thats what you do when you train ppl twice a week. Seriously..
@@MaxSoininen this is exactly why I wrote my comment. Your weekly window starts when you train the muscles group not when the week starts. Hence why perpetuating the concept of twice a week has people thinking Monday - Sunday. Instead of within 7 days from training the muscle.
@@thetradingyogi no, you are just yapping nonsense. What he said was correct. Twice a week just means that you do something twice every week.
Why so high reps on everything? I feel like going over 10 makes it super difficult to get close to true failure, you basically just give up because of pain/boredom/cardio issues.
16 references to create a pull workout. Jeez.
I'd be happier with a cool 20 ngl- all jokes aside even if all research does is prove what we already know (ex: training close to failure leads to better gains) at least it's definitely proven and we can move on to the next thing with confidence!
Devil's advocate, here, if I may be permitted to be so bold. You state that when doing more sets, try to stay a little further from failure and save that for the later sets. Not to go all Mike Mentzer on you, but if you've also stated that "effective" sets are those closer to failure, then how effective are those few early sets. I would argue that two sets of actual failure are more productive than three sets with 4-5 RIR and one set to failure. I also suspect, not being a scientist, admittedly, that the only reason more sets are better than fewer is that more time is spent in what we could call the Zone of Effective Stimulus, i.e. the last 3-4 reps before failure. Two sets to failure would yield 6-8 reps in that zone as opposed to 4-6 reps by saving the effort till later. Any early reps seem too easily handled to be effective. I doubt anyone would recommend doing sets of 3 with 50-70% 1RM as an effective plan for hypertrophy.
Otherwise, I love your videos and consider you my new "go to" for science based advice. Keep up the good work.
Yo where is the smartest leg workout? 💪
Full body when? Jk i am on week 27 of you muscle growth 5/week full body (you know the one on the website)
it would've been good if it had assisted pull up in there, otherwise meh
"most people can do 15 pull-ups"... Yeah, you're clearly not working out in my gym...
Fr😂
Given the context, I think he meant to say that most people can’t do more than 15 pull-ups. And the reason that pull downs are better is because you can adjust the weight and do as many reps as you want.
He said "CAN'T DO MORE THAN"
@@10NobodyElsethis is that “I like pancakes” “oh so you hate waffles” 😂 no that’s a whole new sentence
@@ojkikohe did say that
5 set per muscle group ? You gone be at the gym all day 😮
L
1st
Dont need science, you need to workout harder.
This is true to some extent warming up enough (basically enough to where your first set couldn’t have been anymore reps) and pushing sets to 0 RIR/failure with enough rest between sets is the most important foundation. Ppl would be surprised how much you could do hitting a muscle just once a week (not that this is ideal) with that approach
Why is your dumbass on the chanel then?
Do both
Doing a 200reps is hard belly won’t grow much muscle
Science doesn't provide excuses to go easy though.
Stretch doesn't build muscle u need the contraction
Lol
Stretch alone doesn't build any muscle but contracting from a stretched position does..
Don't do any of those biceps exercises dangerous most exercises he tells u to do u never have to do