Hey all, if you think the video is worthy, leaving a like, comment, or sharing it with others can likely help out the channel a lot. Thank you! At the start of the year, I released a new e-book "The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All Ages " ( found here: www.amazon.com/dp/B09PGC2PPH ). It details all the current literature on the training variables required to create a training program for beginners, with example training templates. It's only $2.99, feel free to check it out if you're interested! :)
Tom Platz has a saying "Theres always 5 more reps"...lol. He has a point. You can always add another rep..but there's a limit in how much weight ones tendons and ligaments can take before they tear and muscles follow. Ask Ronnie...
Ronnie was on drugs their muscle tendons are weaker. There is a limit to how much weight we can put on the body but we aren’t coming remotely close to that limit
@@KurokamiNajimi steroids don't make your tendons weaker, at all. The problem is that muscle grows stronger faster than tendons. It is ABSOLUTELY possible to gain too much muscle strength and tear your tendons off your bone, and it doesn't take a lot of weight. I've cracked my sternum and torn my AC ligaments doing weighted dips, after I became too strong too quickly.
I don't worry about strength anymore. Being a bit stronger than the average Joe is good enough for my ego. I simply choose a working weight thats sufficiently challenging but also low enough to do for max of ~20 reps (most exercises but not all). Once that becomes easy I instinctively raise the load and start the process over. It's a slow way to get stronger but builds muscle like crazy and have the best workouts of my life.
what u mean slow way to get stronger but builds muscle like crazy and best workouts? how much RIR? can u explain everything to me so i can do that too for my workout? im a very slow slow muscle gainer
Best scientific content without bs vlogging. I recently had to switch to train in the early mornings 30 minutes after waking up so I can spend more time with the family in the evenings. Is there sufficient amount of studies that compare morning vs evening training in terms of hypertrophy and strength? I've only found 2 but i'm not great with finding studies and even worse at extrapolating the findings. It would be an interesting topic to cover imo cos on youtube i mostly find broscience about it.
Thank you :) Yep, the research isn't entierly the best in this area, but I plan to make a video on it. If you're interested, I actually wrote an article on this topic a few months ago: medium.com/house-of-hypertrophy/this-is-the-best-time-to-workout-to-build-muscle-and-strength-3108bd289a82 The details in that article will pretty much be what I discuss in the video, as there has not been any additional research since (at least as far as I know). Hope this helps!
For all the scientific research, the difference is marginal. What matters most is consistency over time. Ensuring proper warm up and proper form and ensuring that you are honest about effective load for yourself, you should find that your results will be comparable to afternoon or evening training. If there are any differences they would be marginal. Hope this helps, and keep up the commitment and the results will come. Cheers.
I do the same. They say coffee can help as far as metabolic effects of training early. I have finally figured out that the biggest factor holding me back was not taking enough off days / not enough active recovery and inconsistent sleep patterns at times ….when I have all of the on point , the results come pretty easily
Morning workouts VS evening workouts comes down to preference honestly. I've done both but the morning for me I'm a little more mentally tired. I've always been an evening lifter and for me andmy body and mind that's what I need to do for myself. As far as family goes, well thats a personal decision but my woman and daughter know my workouts are me time as well so they for lack of a better term allow me that time. The point here is,,, I lift in the evening after work, I use work for a body and mind warm up and hit he gym for however long it takes me to finish my workout and me personally I've had better results concerning my mental capacity but physically really there isn't any. I hit 2 muscle groups a day and do 3 to 4 excersises per muscle group with a 45 sec rest period at 4 sets 10 reps. Once I hit 10 reps and I can do those fairly easily I up the weight by however much I need to struggle to get to 6 reps till I hit 10 reps. This process has worked for me and I can track my plateaus and progress alike. Good luck man and I hope you stay working out
I think it's a matter of combining the 2, cuz at some point you will hit a plateau and that's when you have to change either load or reps. I mean at the moment I'm going for load but when hitting the plateau I will go lighter and more reps for some time and the switch again, but other variables come into Play like time under tension, slow on the eccentric, super setting, drop sets, changing exercises, changing the split and so on. Recently I did Day 1: Back & Chest, Day 2: Shoulder & Arms, Day 3: Legs, Day 4: Rest. Now I'm on Pull, Push, Legs and rest. You have to mix it up, cuz your body will get used to the same routine. But most importantly, strict form to prevent injuries. Happy training everybody 😉
I believe changing rep ranges frequently is key. Sometimes your body will even tell you which one to do. I do think too low of reps is strength oriented with little growth muscularly.
If it isn't clear whether increasing load or increasing reps is better for strength and/or hypertrophy, one thing is sure though: increasing load takes less time. And given consistency beats perfection every time, this may be enough to enable this approach to yield better results in the long run...
Interesting research. As an injury prone ectomorph, I wish there was some data on what approach was best for injury prevention and strengthening connective tissue, while still getting reasonable hypertrophy and strength gains.
In tendon studies, for example, load is considered to be the primary factor to consider in rehabilitation. Heavy loading protocols have worked very well, as connective tissues such as the tendon are designed to response to high forces.
@@jamesm.9285 yes that’s what I’m finding as well. I found a great video presentation here on RUclips from a physical therapist named Jill Cook who studies lower limb tendonopathy, and I’m been following one of her protocols (using a Smith machine to do a weighted isometric calf raise) to address my plantar fasciitis and some extensor tendonopathy in my feet (I went to an experienced podiatrist who said he’d never seen it before, so it’s been real difficult to figure out treatment) and it’s been working well. However, I’ve tried adapting some of those techniques to my elbows and I’m getting nowhere.
I recommend looking into Dr. Peter Maliaris as well, and other prominent tendon specialists. Jill Cook has some excellent content out there, for sure. I found the book 'Overcoming Tendonitis' to be extremely helpful in understanding the actual meaning of pain (it's not all bad), the different approaches to load and volume and exercise management, and recovery protocols for specific problem types and areas, and the book explains some of the physiology & scientific literature on the subject. Also the RUclips channel "Healing My Achilles" is great, and they cover tendon issues as a whole, not just Achilless Tendinopathy. One thing: This takes time to get over. Don't rush it. Read or watch videos to learn about the Pain Neuroscience and what levels you should expect during rehab exercises and in the 24-48 hours later when the tendon synthesis response is highest, and just have patience and faith and you'll get over it and be strong again. 👍 😉 I hope this helps!
God job, I really like your videos. I do think even if there is small advantage to one of the methods it will be insignificant. Just seems intuitive that they both work well and should be combined together.
Thank you! that's what I would think too, it makes sense to believe they would be similarly effective. However, I'm very much open to changing my mind based on future data :)
I'm doing 4 sets twice x week (total 8). That is 4 days training /week. Suits my schedule and cohexist fine with my other sports. I've gained 3kg in 3 months. Don't know if that's a lot, but I'm happy af with it xD Close to failure (till the last rep is really challenging) and doing the push/pull puting the legs in there. squats and dips primary movements for push day. Deadlift and pull ups for the pull day. Secondary movs. the curls, rows lat raises and lunges. Main thing, I enjoy it :)
Keep up the good work. I really like this kind of video. I really like to know what does the researches show. I don’t have the time to read these researches, but having someone else present them and compare them to other relevant researches’ results really help to keep me informed and there by making better decisions as how to train both myself and my clients. Hope your channel will continue to grow. There are many videos that you have done that you keep mentioning training between 30 to 85%? to failure get similar hypertrophy. Have you done a video on this finding? If so, could you point me to it. Thanks.
Mechanical Tension is easy to achieve with a heavier weight. I believe however for the most part they yield the same results. It's when you get into extreme ranges like 50+ Pushups where it maybe more beneficial for the body to drop muscle mass weight thus reducing gains.
@@HouseofHypertrophy Well I see better results (strength and size) with increasing load via microloading because at one point its very difficult to add another rep because 1 rep is about 2.5% increase in your 1RM. But adding lets say 0,125 - 1kg is usually less that that especially in heavier compounds. You could theoritically repeat the same workout with the same reps until you can finally be able to add 1 more rep, but if you do this you actually reduce the initial stimulus because every time you repeat the workout with the same reps, the proximity to failure is being reduced. I hope it makes sense :).
Repetitions at moderate to high reps with progressive loading Builds Hypertrophy. Increase Loads at low reps are great for Strength. Once done with Progressive Loading.. Lower the weight and do High rep sets. it will build Strength. high reps are 10+
As a noob, 6 months of continuous research and 3 months of diet, doing moves starting with mobility and now into weights, a couple of things ive learned. 1.) Noob programming and results is going to be skewed a lot since the noob phase is the shortest phase and genetic response is unknown. 2.) Developing decent form, mobility, flexibility and learning the exercises with lighter weights will prevent injury and become a basis for more rapid development later. 3.) Even tho strength and size appear to be a chicken and egg syndrome past the noobie stage, when chosing a starting goal noobs like me just need to understand the difference and recognize that it takes time before the difference will be reflected in the choice. 4.) Finally, for a noob like me, getting caught up in strength vs size conversation should be a motivation rather than a blocker. Either style when executed successfully over time is going to produce desirable results that will form a solid foundation in which to present our own results to the body of evidence, even if only anecdotally. Thanks for the content, super helpful and I continue to look forward to putting in the work as i increase my knowledge of exactly what that work is doing for my body!
Here is one thing that I've noticed from your videos about volume, sets, and progression. There is no magical number of sets and reps. 3 x 5, 5 x 5, 3 x 10, 3 x 12, 4 x 4, 4 x 8, etc. As long as we get close enough to failure (3 RIR) and progress enough over time, you will make the gains you need. Between this video, The Pump Is the BEST Indicator for Hypertrophy (True or False?), What Is the Best Rep Range to Build Muscle? (Research-Backed), Should You Train to Failure for Muscle Growth? (New Study), and Volume Load Does NOT Drive Muscle Hypertrophy (Science Overview), arguable the most convincing, showed me this. Thanks so much for this because I used to stressed about the "perfect" amount of volume and reps. I kid you not, I would so research and go back and forth between changing my routine from 3 sets to 4, back down to 3 and stress about the rep ranges going from 8-10, to 5-8, to 4-6, back to 5-8, etc. I now realize that all of these could of work and I was worried about the small things. Now that I look back, it was such a stupid thing to stress over.
It’s the same thing but as you become advanced adding weight is the more realistic way to progressively overload. Once you exhaust how much weekly volume you can do you need micro plates to progress optimally. You can do it without them obviously as ppl have shown but the ability to be able to add 0.5-4 pounds is slept on. The difference between 1 extra rep in weight is a lot when progress is slow so you wouldn’t be able to overload until you reach the point where you’re strong enough to add 5 pounds. You’re just repeating the same stimulus for months which imo is part of the reason progression becomes so much slower
Alternate is what I have always done, high loads, fewer reps, next time high reps, less load. Slow twitch fibers , high twitch fibers both need to be trained
Actually the most favorable for 1rm gains is not the 1-5 rep range, it’s a combo of two things: 1. the max hypertrophy modality (multiple rep ranges all in the 5-25 rep range, mostly 10-12), and 2. some singles (like literally 2 a week is sufficient).
I think, there is a big difference b/w adding reps and working in higher rep range (like the later studies). In the former, at some point the tension of the initial reps will be to little to be useful. On the contrary, if you maintain the range, no matter what it is, the initial reps also get overloaded, increasing their effectiveness as well.
There is no better, both are happening for progress. It is not an either or, better or worse, situation. Both will be used and manipulated at different times to keep progression consistent. Having some mind set that one or the other, rep or load increase, should dominate over the other will only slow consistent progression. Instead have the mind set to manipulate what you need to manipulate NOW to keep progression consistent. Consistent progression is the most important goal, use "everything" to keep that happening.
In reference to Jorgen Kam's statement that when you plateau (habituate to the stimulus), you need to change the load or reps, I would suggest that you change the exercise.
@@HouseofHypertrophy While in prison I developed a conjugate method system of training before I knew that their was such a thing. My reasoning was an understanding that you can improve at an activity by doing another that is similar to but more difficult than the activity at which I'd sought to be improved upon. I called it 'Sub-Optimal Position Training'. The strength of my "system" is the two rep schemes that I created. Both employ a strategy of doing an exercise with a degree of muscular fatigue, then over subsequent workouts, incrementally decreasing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount of fatigue. I have Googled "the best rep schemes," and I 24 were shown. I am convinced that mine are better than them all. But I am just an ex-con sitting in a halfway house and full of shit, as I am forced to deduce by the eye rolls. But if you are interested I will illustrate them for you. I realize that your interest is in size, but you have to get stronger to get bigger. Also, this system can and should be applied to any weightlifting pursuit.
Isn't the idea of decreasing rest set what Vince Gironda promoted in his programs and Charles Poliquin promoted in is German Body Composition training?
I'm confuse now. this video said increasing load is better than increasing rep while the previous video I watched said I should do higher rep (15-35) to get a better hypertrophy.
There's not any research on it, to my knowledge, so it's difficult to say. However, there's also so many times one could increase the range of motion with an exercise. Moreover, I think in certain situtations, it does not make much sense to overload by increasing range of motion (for the purposes of hypertrophy). For example, we know the current data seems to indicate training muscles in a stretched position (eithier via using a full range of motion that achieves a stretch, or potentially even just a partial range of motions at long muscle lengths) is greater for stimulating hypertrophy. Thus, it makes sense to consistently use a range of motion that achieves this. Expanding on this further, let's say an individual progresses from a quarter squat to a full range of motion squat over the course of a few weeks/months. This technically can be considered progressive overload. However, much of those initial training sessions where they were using the quarter squats (and progressing the range of motion incrementally) might be considered just suboptimal for hypertrophy, as quarter squats only train the quads, glutes, and adductors at a short length. Thus, presumably it would have just been more productive (for hypertrophy purposes) to have started with a full range of motion squat (that works the quads, glutes, and adductors at a long muscle length) and progressive overload via some other method. I hope this makes sense, let me know if anything's unclear or if you disagree with anything :)
At 7:10, that's the crux of what we all want to know. That's why we clicked on this video. Seems like that study doesn't exist, yet. And it needs to be a nice 2 arm study between trained and untrained. The sample size needs to be decent. Maybe not required to be large enough to stratify results across age ranges but at least large enough to be a representee statistic.
There probably is no research on this "yet" but i firmly believe that if someone lets say has a 200lb squat for 10 reps and then peaks for strenght and after the block ends up with 10reps for 250lb even if now 250lb is your new baseline for 10RM and you skipped all the hypertrophy work that led you there because you arrived via strenght. I think this is not equal in terms of how strong the stimulus to grow. I think this potentiates hypertrophy. Absolute load has to matter to a certain extent otherwise we would grow like weeds with pisspoor weights while not getting stronger (lol just approach failure and you are golden lol) this has to be wrong at least partially. 250x10 has to be superior to 200x10
Studies will always have limitations anyway. I think many studies could be better designed, but make no mistake, research is very very hard to conduct. I have nothing but respect for researchers that do this, it's not simple or easy to do all this, so I truly appreciate and respect them. I personally would probably not be willing to do all they do, haha :)
Nah, 9 sets vs 6 sets is a much bigger deal than load vs rep increase. I'd be very interested in seeing the same study with the same sets per group. I really don't think we can just ignore that the load group was using 150% of the sets and say the load increase was making that difference.
Cluster training works great! The downsides are it's not sustainable for very long and it doesn't really build lasting strength. It's more of a peaking method. My standing overhead press shot up 15 lbs (230 lbs) in just a couple months. But after burning out and switching to a lighter weight/more volume approach those strengths gains rapidly fell.
@@zach3409 thank you so much for sharing your experiences with me that is a super impressive overhead press are you natural? And how many years did it take you to get there?
@@rileyjackson7951 Yes, I am natural. I just ate like an absolute pig. (OHP is SUPER sensitive to bodyweight changes)...If you lose just a little bit of weight, it will negatively impact the lift significantly. I had trained it off and on for about 2 years then decided to really hammer it with a cluster protocol. If I recall correctly, I believe it was around 2-3.5 months of training that way to get to 230. My body weight at that time was around 230-240, so not really all that impressive.
@@zach3409 what percentage of your one rep max or rep max did you use for your cluster sets? I am tempted 2 try cluster sets with my 20 rep max to prevent me from burning out
I would be interested to see some research about bench press width/ degree of abduction/adduction and how it affects the pecs as there is lots different opinions about the subject. My personal experience says that more flared elbows (more abduction) results in greater activity and pump. Yet some popular biomechanics guys say the opposite is better. Have you made videos about this yet and what is your personal opinion?
Currently, I'm not entirely sure to be honest. I recall there was one study (pubmed.ncbi.nlm.nih.gov/9356931/) finding the pecs had its longest internal moment arm length at around 40-50 degrees of horizontal flexion. To get an idea of what this looks like, it's probably equal to using around a 1.5 to 2x shoulder width-grip. So perhaps this grip width, and naturally allowing your elbows to move with it, is what best recruits the pecs. Even so, I'm still not sure. I'll have to dive deeper into it at some point, and check out what others are saying :)
The tension is exactly the same the only difference is which fibers are worked. That's why it's good to do a few variations because you work different fibers.
I've studied this, grip width is not significantly correlated with pec hypertrophy or emg activity as long as the grip is at shoulder width or greater. There have been multiple studies that have shown this, but funny enough, wide grip actually activated the biceps more (as they stabilize the forearm greater in the wider position in an isometric like contraction). They did note that triceps activation and hypertrophy was greater in the medium grip group (shoulder width) than in the wide grip group (1.5 shoulder width). I will include 2 important studies, the most recent of which that has the most accepted stance amongst researchers: Effect of Grip Width on Muscle Strength and EMG (2021 study): www.google.com/url?sa=t&source=web&rct=j&url=www.mdpi.com/1660-4601/18/12/6444/pdf&ved=2ahUKEwjQo-HJiZL2AhX-k2oFHSKFB7sQFnoECAYQAQ&usg=AOvVaw2qSHa7rd2SDMwFI3NGAIU1 This next study includes incline which is another important aspect: Effects of Bench Press Varitions (2017) www.ncbi.nlm.nih.gov/pmc/articles/PMC5504579/
AFAIK, when training with increased reps and lower load, you're supposed to train more often. This study had that group training 50% less. Seems like there are too many variables to draw any solid conclusions.
And also a whole month (12 weeks instead of 8) most likely had something to do with the increase over the other group as well. More time to break down and heal. The study isn't good from the start. Should be same set range and same length of time.
There are numerous potential options available to you when you perceive yourself to have plateaued. Firstly, it's worth just noting if everything outside of working out is more or less on point (like sleep and calorie/protein intake). If they're all good, you could try increasing the number of weekly sets you perform on the bench, increase bench press frequency, varying the rep ranges you train the movement with across the week , or perform supplemental exercises (some examples include dumbbell variations, pause bench press variations, floor presses, or even cambered bar bench presses, heck, even weighted push-ups could help). Of course, it's likely best to try one of these methods at a time, thereby allowing you to truly figure out how that method works for you for breaking plateaus.
Literally like every other study done, nothing real obvious to say for sure this way or for sure that way. Bottom line from all my research for the three and a half years of lifting and watching and reading everything I can. Your damned if you do and your damned if you don't, if you don't like what you hear just watch a different video. Almost pointless to watch anything. Bottom line, just lift weights regularly and eat your protein and take your creatine daily and that's all you can really hang your hat on working. Just work hard at it and you will succeed
No resistance training is a science, if you don’t train optimally you will grow much slower/not at all. We use the research in addition to real life experiments to see what works. Research shows us stuff we otherwise wouldn’t know. Like how the stimulus from leaving 0 reps in the tank vs 2 is almost the same except the former causes far more fatigue. Or how 90% of gains come from 10 hard sets. Normally we would just think the harder you go (like the Greg Doucette total meathead approach doing drop sets immediately after absolute failure resting only 60 seconds between sets) the more sufficient gains you make when in reality you’re just beating yourself into the ground which causes less gains long term and increases injury risk. On rest times thanks to research we found out resting 3-5 minutes gets you more out of the set because muscles are activated better
I'm not aware of any research on it unfortunately :( It's possible to make a video where I use indirect data, but I'm not sure how great it would be. I'll have to think about it :)
10:58 equal gainz between men and women ?? Then I went to verify it on ncbi and clicked a few links, ALL studies seem to show that men and women react the same way to resistance training, and gain the same (relative) strength and muscle mass. Wtf, what is testo then lol ?????????????? this needs a DIGGING
Haha, yep. Men and women gain same relative muscle (percentages). However, men gain greater absolute muscle (units, like kg or lbs), because they start off with more muscle mass than women (and this baseline differences in probably somewhat related to testosterone). Here's an example: For instance, let’s say a man has 20 kilograms (kg) of muscle mass and a woman 15kg of muscle mass. After training for some duration, they both might have gained 8% more muscle mass (the same relative gain). This 8% gain for the man translates into a 1.6kg gain in muscle mass, whereas for the women, this 8% gain translates into a 1.2kg gain. Therefore, despite the same relative increase in muscle mass between the man and woman, the man experienced greater absolute gains (just because he began with higher muscle mass).
@@HouseofHypertrophy Yea I know but like in the common idea of testosterone and androgens, the one with most of it "should gain faster and better" strength / muscle mass, like when someone take anabolic steroids or something. I think it definitely put the question of the role of testosterone on muscle gainz on the table
16 reps or better “kali muscle” and his correct Because it’s a better way to train to failure then a 2 rep to failure all depends on how close you work to failure that’s intensity. But as Doran yates explains it’s all about recovery and food so it’s not so important to train your ass off because that’s the smallest part. For Quickest gains It’s all about the bigger portion food and recovery. Doran yates trains 30mins 4x a week.
Hey all, if you think the video is worthy, leaving a like, comment, or sharing it with others can likely help out the channel a lot. Thank you!
At the start of the year, I released a new e-book "The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All Ages " ( found here: www.amazon.com/dp/B09PGC2PPH ). It details all the current literature on the training variables required to create a training program for beginners, with example training templates. It's only $2.99, feel free to check it out if you're interested! :)
Tom Platz has a saying "Theres always 5 more reps"...lol. He has a point. You can always add another rep..but there's a limit in how much weight ones tendons and ligaments can take before they tear and muscles follow. Ask Ronnie...
😱
Too soon...😔
Yeah ~ people forget that this isn’t DBZ or comics.
Your limbs are made of materials and materials are only so strong and last so long.
Ronnie was on drugs their muscle tendons are weaker. There is a limit to how much weight we can put on the body but we aren’t coming remotely close to that limit
@@KurokamiNajimi steroids don't make your tendons weaker, at all. The problem is that muscle grows stronger faster than tendons. It is ABSOLUTELY possible to gain too much muscle strength and tear your tendons off your bone, and it doesn't take a lot of weight. I've cracked my sternum and torn my AC ligaments doing weighted dips, after I became too strong too quickly.
I don't worry about strength anymore. Being a bit stronger than the average Joe is good enough for my ego. I simply choose a working weight thats sufficiently challenging but also low enough to do for max of ~20 reps (most exercises but not all). Once that becomes easy I instinctively raise the load and start the process over. It's a slow way to get stronger but builds muscle like crazy and have the best workouts of my life.
Awesome stuff!
what u mean slow way to get stronger but builds muscle like crazy and best workouts? how much RIR? can u explain everything to me so i can do that too for my workout? im a very slow slow muscle gainer
Best scientific content without bs vlogging. I recently had to switch to train in the early mornings 30 minutes after waking up so I can spend more time with the family in the evenings. Is there sufficient amount of studies that compare morning vs evening training in terms of hypertrophy and strength? I've only found 2 but i'm not great with finding studies and even worse at extrapolating the findings. It would be an interesting topic to cover imo cos on youtube i mostly find broscience about it.
Thank you :) Yep, the research isn't entierly the best in this area, but I plan to make a video on it. If you're interested, I actually wrote an article on this topic a few months ago: medium.com/house-of-hypertrophy/this-is-the-best-time-to-workout-to-build-muscle-and-strength-3108bd289a82
The details in that article will pretty much be what I discuss in the video, as there has not been any additional research since (at least as far as I know). Hope this helps!
For all the scientific research, the difference is marginal. What matters most is consistency over time. Ensuring proper warm up and proper form and ensuring that you are honest about effective load for yourself, you should find that your results will be comparable to afternoon or evening training. If there are any differences they would be marginal. Hope this helps, and keep up the commitment and the results will come. Cheers.
I do the same. They say coffee can help as far as metabolic effects of training early. I have finally figured out that the biggest factor holding me back was not taking enough off days / not enough active recovery and inconsistent sleep patterns at times ….when I have all of the on point , the results come pretty easily
More hormones in the a.m. g.h. and test in the am. Low neural drive though.
Morning workouts VS evening workouts comes down to preference honestly. I've done both but the morning for me I'm a little more mentally tired. I've always been an evening lifter and for me andmy body and mind that's what I need to do for myself. As far as family goes, well thats a personal decision but my woman and daughter know my workouts are me time as well so they for lack of a better term allow me that time. The point here is,,, I lift in the evening after work, I use work for a body and mind warm up and hit he gym for however long it takes me to finish my workout and me personally I've had better results concerning my mental capacity but physically really there isn't any. I hit 2 muscle groups a day and do 3 to 4 excersises per muscle group with a 45 sec rest period at 4 sets 10 reps. Once I hit 10 reps and I can do those fairly easily I up the weight by however much I need to struggle to get to 6 reps till I hit 10 reps. This process has worked for me and I can track my plateaus and progress alike. Good luck man and I hope you stay working out
I think it's a matter of combining the 2, cuz at some point you will hit a plateau and that's when you have to change either load or reps. I mean at the moment I'm going for load but when hitting the plateau I will go lighter and more reps for some time and the switch again, but other variables come into Play like time under tension, slow on the eccentric, super setting, drop sets, changing exercises, changing the split and so on. Recently I did Day 1: Back & Chest, Day 2: Shoulder & Arms, Day 3: Legs, Day 4: Rest. Now I'm on Pull, Push, Legs and rest. You have to mix it up, cuz your body will get used to the same routine. But most importantly, strict form to prevent injuries. Happy training everybody 😉
I believe changing rep ranges frequently is key. Sometimes your body will even tell you which one to do. I do think too low of reps is strength oriented with little growth muscularly.
If it isn't clear whether increasing load or increasing reps is better for strength and/or hypertrophy, one thing is sure though: increasing load takes less time. And given consistency beats perfection every time, this may be enough to enable this approach to yield better results in the long run...
True!
dude i hope you have 1 million subscriber
Thank you :)
This account is great, one of the best sources of information on RUclips.
Thank you!
Interesting research. As an injury prone ectomorph, I wish there was some data on what approach was best for injury prevention and strengthening connective tissue, while still getting reasonable hypertrophy and strength gains.
yisss
I hear you, I think it can be quite individual though. Experiment around and study on yourself :)
In tendon studies, for example, load is considered to be the primary factor to consider in rehabilitation. Heavy loading protocols have worked very well, as connective tissues such as the tendon are designed to response to high forces.
@@jamesm.9285 yes that’s what I’m finding as well. I found a great video presentation here on RUclips from a physical therapist named Jill Cook who studies lower limb tendonopathy, and I’m been following one of her protocols (using a Smith machine to do a weighted isometric calf raise) to address my plantar fasciitis and some extensor tendonopathy in my feet (I went to an experienced podiatrist who said he’d never seen it before, so it’s been real difficult to figure out treatment) and it’s been working well.
However, I’ve tried adapting some of those techniques to my elbows and I’m getting nowhere.
I recommend looking into Dr. Peter Maliaris as well, and other prominent tendon specialists. Jill Cook has some excellent content out there, for sure. I found the book 'Overcoming Tendonitis' to be extremely helpful in understanding the actual meaning of pain (it's not all bad), the different approaches to load and volume and exercise management, and recovery protocols for specific problem types and areas, and the book explains some of the physiology & scientific literature on the subject. Also the RUclips channel "Healing My Achilles" is great, and they cover tendon issues as a whole, not just Achilless Tendinopathy. One thing: This takes time to get over. Don't rush it. Read or watch videos to learn about the Pain Neuroscience and what levels you should expect during rehab exercises and in the 24-48 hours later when the tendon synthesis response is highest, and just have patience and faith and you'll get over it and be strong again. 👍 😉 I hope this helps!
God job, I really like your videos. I do think even if there is small advantage to one of the methods it will be insignificant. Just seems intuitive that they both work well and should be combined together.
Thank you! that's what I would think too, it makes sense to believe they would be similarly effective. However, I'm very much open to changing my mind based on future data :)
I'm doing 4 sets twice x week (total 8). That is 4 days training /week. Suits my schedule and cohexist fine with my other sports.
I've gained 3kg in 3 months. Don't know if that's a lot, but I'm happy af with it xD
Close to failure (till the last rep is really challenging) and doing the push/pull puting the legs in there. squats and dips primary movements for push day. Deadlift and pull ups for the pull day. Secondary movs. the curls, rows lat raises and lunges.
Main thing, I enjoy it :)
Keep up the good work. I really like this kind of video. I really like to know what does the researches show. I don’t have the time to read these researches, but having someone else present them and compare them to other relevant researches’ results really help to keep me informed and there by making better decisions as how to train both myself and my clients. Hope your channel will continue to grow. There are many videos that you have done that you keep mentioning training between 30 to 85%? to failure get similar hypertrophy. Have you done a video on this finding? If so, could you point me to it. Thanks.
Thank you for your kind words, my first ever video on this channel was on rep ranges. But I will make more content on this soon :)
Mechanical Tension is easy to achieve with a heavier weight. I believe however for the most part they yield the same results. It's when you get into extreme ranges like 50+ Pushups where it maybe more beneficial for the body to drop muscle mass weight thus reducing gains.
I see what you're saying :)
@@HouseofHypertrophy The body decides for you. It's very hard to trick. I can't wait for that study. Look forward to video.
Great analysis man! Enjoy your videos!
Thank YOU so much, I actually have an updated version of this video coming out in perhaps 2 weeks, as new research has been released :)
I've tried both and get faster results with just increasing the weight
Very interesting. When you say faster results, do you mean hypertrophy or strength?
@@HouseofHypertrophy Both, I usually start off my routines in the 6-8 rep range
@@HouseofHypertrophy Well I see better results (strength and size) with increasing load via microloading because at one point its very difficult to add another rep because 1 rep is about 2.5% increase in your 1RM. But adding lets say 0,125 - 1kg is usually less that that especially in heavier compounds. You could theoritically repeat the same workout with the same reps until you can finally be able to add 1 more rep, but if you do this you actually reduce the initial stimulus because every time you repeat the workout with the same reps, the proximity to failure is being reduced. I hope it makes sense :).
For strenght you have to go heavy.For hypertrophy..Alternate heavy and a bit less heavy .
Repetitions at moderate to high reps with progressive loading Builds Hypertrophy.
Increase Loads at low reps are great for Strength. Once done with Progressive Loading.. Lower the weight and do High rep sets. it will build Strength. high reps are 10+
As a noob, 6 months of continuous research and 3 months of diet, doing moves starting with mobility and now into weights, a couple of things ive learned.
1.) Noob programming and results is going to be skewed a lot since the noob phase is the shortest phase and genetic response is unknown.
2.) Developing decent form, mobility, flexibility and learning the exercises with lighter weights will prevent injury and become a basis for more rapid development later.
3.) Even tho strength and size appear to be a chicken and egg syndrome past the noobie stage, when chosing a starting goal noobs like me just need to understand the difference and recognize that it takes time before the difference will be reflected in the choice.
4.) Finally, for a noob like me, getting caught up in strength vs size conversation should be a motivation rather than a blocker. Either style when executed successfully over time is going to produce desirable results that will form a solid foundation in which to present our own results to the body of evidence, even if only anecdotally.
Thanks for the content, super helpful and I continue to look forward to putting in the work as i increase my knowledge of exactly what that work is doing for my body!
Here is one thing that I've noticed from your videos about volume, sets, and progression. There is no magical number of sets and reps. 3 x 5, 5 x 5, 3 x 10, 3 x 12, 4 x 4, 4 x 8, etc. As long as we get close enough to failure (3 RIR) and progress enough over time, you will make the gains you need.
Between this video, The Pump Is the BEST Indicator for Hypertrophy (True or False?), What Is the Best Rep Range to Build Muscle? (Research-Backed), Should You Train to Failure for Muscle Growth? (New Study), and Volume Load Does NOT Drive Muscle Hypertrophy (Science Overview), arguable the most convincing, showed me this.
Thanks so much for this because I used to stressed about the "perfect" amount of volume and reps. I kid you not, I would so research and go back and forth between changing my routine from 3 sets to 4, back down to 3 and stress about the rep ranges going from 8-10, to 5-8, to 4-6, back to 5-8, etc. I now realize that all of these could of work and I was worried about the small things. Now that I look back, it was such a stupid thing to stress over.
This is really awesome to hear, it's sincerely great to hear the content has helped you in this way. Thank you for this! I wish you contined gains! :)
Exercise science is a universal and endless conversation and theory......
It’s the same thing but as you become advanced adding weight is the more realistic way to progressively overload. Once you exhaust how much weekly volume you can do you need micro plates to progress optimally. You can do it without them obviously as ppl have shown but the ability to be able to add 0.5-4 pounds is slept on. The difference between 1 extra rep in weight is a lot when progress is slow so you wouldn’t be able to overload until you reach the point where you’re strong enough to add 5 pounds. You’re just repeating the same stimulus for months which imo is part of the reason progression becomes so much slower
Despite referring to all these studies i always beleive in following a method that best works for individual preference
In the end, both of them work
Alternate is what I have always done, high loads, fewer reps, next time high reps, less load. Slow twitch fibers , high twitch fibers both need to be trained
I'd rather do a "light" session every two weeks.
Actually the most favorable for 1rm gains is not the 1-5 rep range, it’s a combo of two things: 1. the max hypertrophy modality (multiple rep ranges all in the 5-25 rep range, mostly 10-12), and 2. some singles (like literally 2 a week is sufficient).
e.g. Conjugate; Westside
I think, there is a big difference b/w adding reps and working in higher rep range (like the later studies). In the former, at some point the tension of the initial reps will be to little to be useful. On the contrary, if you maintain the range, no matter what it is, the initial reps also get overloaded, increasing their effectiveness as well.
Interesting topique as always
Great to hear :)
Great video! I’m subscribing!
Thank you! Welcome :)
There is no better, both are happening for progress. It is not an either or, better or worse, situation. Both will be used and manipulated at different times to keep progression consistent. Having some mind set that one or the other, rep or load increase, should dominate over the other will only slow consistent progression. Instead have the mind set to manipulate what you need to manipulate NOW to keep progression consistent. Consistent progression is the most important goal, use "everything" to keep that happening.
In reference to Jorgen Kam's statement that when you plateau (habituate to the stimulus), you need to change the load or reps, I would suggest that you change the exercise.
That can likely work :)
@@HouseofHypertrophy While in prison I developed a conjugate method system of training before I knew that their was such a thing. My reasoning was an understanding that you can improve at an activity by doing another that is similar to but more difficult than the activity at which I'd sought to be improved upon. I called it 'Sub-Optimal Position Training'. The strength of my "system" is the two rep schemes that I created. Both employ a strategy of doing an exercise with a degree of muscular fatigue, then over subsequent workouts, incrementally decreasing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount of fatigue. I have Googled "the best rep schemes," and I 24 were shown. I am convinced that mine are better than them all. But I am just an ex-con sitting in a halfway house and full of shit, as I am forced to deduce by the eye rolls. But if you are interested I will illustrate them for you. I realize that your interest is in size, but you have to get stronger to get bigger. Also, this system can and should be applied to any weightlifting pursuit.
Isn't the idea of decreasing rest set what Vince Gironda promoted in his programs and Charles Poliquin promoted in is German Body Composition training?
I'm confuse now. this video said increasing load is better than increasing rep while the previous video I watched said I should do higher rep (15-35) to get a better hypertrophy.
Algorithm comment!
Can't believe this channel is still not at the 100k mark
Thank you for your kind words and support!
The content is amazing
Where does increase in Range of Motion stand in this discussion of progressive overload?
How does it fare against increase in reps/weight?
There's not any research on it, to my knowledge, so it's difficult to say.
However, there's also so many times one could increase the range of motion with an exercise. Moreover, I think in certain situtations, it does not make much sense to overload by increasing range of motion (for the purposes of hypertrophy). For example, we know the current data seems to indicate training muscles in a stretched position (eithier via using a full range of motion that achieves a stretch, or potentially even just a partial range of motions at long muscle lengths) is greater for stimulating hypertrophy. Thus, it makes sense to consistently use a range of motion that achieves this.
Expanding on this further, let's say an individual progresses from a quarter squat to a full range of motion squat over the course of a few weeks/months. This technically can be considered progressive overload. However, much of those initial training sessions where they were using the quarter squats (and progressing the range of motion incrementally) might be considered just suboptimal for hypertrophy, as quarter squats only train the quads, glutes, and adductors at a short length. Thus, presumably it would have just been more productive (for hypertrophy purposes) to have started with a full range of motion squat (that works the quads, glutes, and adductors at a long muscle length) and progressive overload via some other method. I hope this makes sense, let me know if anything's unclear or if you disagree with anything :)
At 7:10, that's the crux of what we all want to know. That's why we clicked on this video. Seems like that study doesn't exist, yet. And it needs to be a nice 2 arm study between trained and untrained. The sample size needs to be decent. Maybe not required to be large enough to stratify results across age ranges but at least large enough to be a representee statistic.
There probably is no research on this "yet" but i firmly believe that if someone lets say has a 200lb squat for 10 reps and then peaks for strenght and after the block ends up with 10reps for 250lb even if now 250lb is your new baseline for 10RM and you skipped all the hypertrophy work that led you there because you arrived via strenght. I think this is not equal in terms of how strong the stimulus to grow. I think this potentiates hypertrophy. Absolute load has to matter to a certain extent otherwise we would grow like weeds with pisspoor weights while not getting stronger (lol just approach failure and you are golden lol) this has to be wrong at least partially. 250x10 has to be superior to 200x10
It's a shame you are not the one setting up and controlling these studies.
Studies will always have limitations anyway. I think many studies could be better designed, but make no mistake, research is very very hard to conduct. I have nothing but respect for researchers that do this, it's not simple or easy to do all this, so I truly appreciate and respect them. I personally would probably not be willing to do all they do, haha :)
I wonder if a mix would work? 1st session increase load. 2nd session increase reps. Then back to 1st, then 2nd again.
That's a great question, hopefully future research can help!
Nah, 9 sets vs 6 sets is a much bigger deal than load vs rep increase. I'd be very interested in seeing the same study with the same sets per group. I really don't think we can just ignore that the load group was using 150% of the sets and say the load increase was making that difference.
Awesome video have you ever thought about making a video on cluster sets
Yep! I plan to cover it at some point :)
Cluster training works great! The downsides are it's not sustainable for very long and it doesn't really build lasting strength. It's more of a peaking method. My standing overhead press shot up 15 lbs (230 lbs) in just a couple months. But after burning out and switching to a lighter weight/more volume approach those strengths gains rapidly fell.
@@zach3409 thank you so much for sharing your experiences with me that is a super impressive overhead press are you natural? And how many years did it take you to get there?
@@rileyjackson7951 Yes, I am natural. I just ate like an absolute pig. (OHP is SUPER sensitive to bodyweight changes)...If you lose just a little bit of weight, it will negatively impact the lift significantly. I had trained it off and on for about 2 years then decided to really hammer it with a cluster protocol. If I recall correctly, I believe it was around 2-3.5 months of training that way to get to 230. My body weight at that time was around 230-240, so not really all that impressive.
@@zach3409 what percentage of your one rep max or rep max did you use for your cluster sets? I am tempted 2 try cluster sets with my 20 rep max to prevent me from burning out
I would be interested to see some research about bench press width/ degree of abduction/adduction and how it affects the pecs as there is lots different opinions about the subject. My personal experience says that more flared elbows (more abduction) results in greater activity and pump. Yet some popular biomechanics guys say the opposite is better. Have you made videos about this yet and what is your personal opinion?
Currently, I'm not entirely sure to be honest. I recall there was one study (pubmed.ncbi.nlm.nih.gov/9356931/) finding the pecs had its longest internal moment arm length at around 40-50 degrees of horizontal flexion. To get an idea of what this looks like, it's probably equal to using around a 1.5 to 2x shoulder width-grip. So perhaps this grip width, and naturally allowing your elbows to move with it, is what best recruits the pecs. Even so, I'm still not sure. I'll have to dive deeper into it at some point, and check out what others are saying :)
@@HouseofHypertrophy I will check it out. Your channel is gold mine! Thanks for uploading.
@@HouseofHypertrophy I’d be very interested in this video as well!
The tension is exactly the same the only difference is which fibers are worked. That's why it's good to do a few variations because you work different fibers.
I've studied this, grip width is not significantly correlated with pec hypertrophy or emg activity as long as the grip is at shoulder width or greater.
There have been multiple studies that have shown this, but funny enough, wide grip actually activated the biceps more (as they stabilize the forearm greater in the wider position in an isometric like contraction).
They did note that triceps activation and hypertrophy was greater in the medium grip group (shoulder width) than in the wide grip group (1.5 shoulder width).
I will include 2 important studies, the most recent of which that has the most accepted stance amongst researchers:
Effect of Grip Width on Muscle Strength and EMG (2021 study):
www.google.com/url?sa=t&source=web&rct=j&url=www.mdpi.com/1660-4601/18/12/6444/pdf&ved=2ahUKEwjQo-HJiZL2AhX-k2oFHSKFB7sQFnoECAYQAQ&usg=AOvVaw2qSHa7rd2SDMwFI3NGAIU1
This next study includes incline which is another important aspect:
Effects of Bench Press Varitions (2017)
www.ncbi.nlm.nih.gov/pmc/articles/PMC5504579/
AFAIK, when training with increased reps and lower load, you're supposed to train more often. This study had that group training 50% less. Seems like there are too many variables to draw any solid conclusions.
Also, they were as always untrained within the first two combined studies. I don't believe they were monitoring subject nutrition, sleep etc...
True!
And also a whole month (12 weeks instead of 8) most likely had something to do with the increase over the other group as well. More time to break down and heal. The study isn't good from the start. Should be same set range and same length of time.
You add load and you increase seems to maintain volume
My squat deadlift increase 2.5kg tell me for benchpress how can i increase
There are numerous potential options available to you when you perceive yourself to have plateaued. Firstly, it's worth just noting if everything outside of working out is more or less on point (like sleep and calorie/protein intake). If they're all good, you could try increasing the number of weekly sets you perform on the bench, increase bench press frequency, varying the rep ranges you train the movement with across the week , or perform supplemental exercises (some examples include dumbbell variations, pause bench press variations, floor presses, or even cambered bar bench presses, heck, even weighted push-ups could help). Of course, it's likely best to try one of these methods at a time, thereby allowing you to truly figure out how that method works for you for breaking plateaus.
Literally like every other study done, nothing real obvious to say for sure this way or for sure that way. Bottom line from all my research for the three and a half years of lifting and watching and reading everything I can. Your damned if you do and your damned if you don't, if you don't like what you hear just watch a different video. Almost pointless to watch anything. Bottom line, just lift weights regularly and eat your protein and take your creatine daily and that's all you can really hang your hat on working. Just work hard at it and you will succeed
No resistance training is a science, if you don’t train optimally you will grow much slower/not at all. We use the research in addition to real life experiments to see what works. Research shows us stuff we otherwise wouldn’t know. Like how the stimulus from leaving 0 reps in the tank vs 2 is almost the same except the former causes far more fatigue. Or how 90% of gains come from 10 hard sets. Normally we would just think the harder you go (like the Greg Doucette total meathead approach doing drop sets immediately after absolute failure resting only 60 seconds between sets) the more sufficient gains you make when in reality you’re just beating yourself into the ground which causes less gains long term and increases injury risk. On rest times thanks to research we found out resting 3-5 minutes gets you more out of the set because muscles are activated better
Do hamstring hypertrophy exercise im confused
I plan to make a video on hamstring hypertrophy at some point :)
Make a video about century sets with max 20 reps
I'm not aware of any research on it unfortunately :(
It's possible to make a video where I use indirect data, but I'm not sure how great it would be. I'll have to think about it :)
@@HouseofHypertrophy ruclips.net/video/euVgh3E3au0/видео.html
With 1 set I feel like 10 sets or more
But those are basically myo sets, I just watched the video
@@joojotin they work
how do these studies have cool names,,
Haha :)
10:58 equal gainz between men and women ??
Then I went to verify it on ncbi and clicked a few links, ALL studies seem to show that men and women react the same way to resistance training, and gain the same (relative) strength and muscle mass.
Wtf, what is testo then lol ?????????????? this needs a DIGGING
Haha, yep. Men and women gain same relative muscle (percentages). However, men gain greater absolute muscle (units, like kg or lbs), because they start off with more muscle mass than women (and this baseline differences in probably somewhat related to testosterone).
Here's an example:
For instance, let’s say a man has 20 kilograms (kg) of muscle mass and a woman 15kg of muscle mass.
After training for some duration, they both might have gained 8% more muscle mass (the same relative gain).
This 8% gain for the man translates into a 1.6kg gain in muscle mass, whereas for the women, this 8% gain translates into a 1.2kg gain.
Therefore, despite the same relative increase in muscle mass between the man and woman, the man experienced greater absolute gains (just because he began with higher muscle mass).
@@HouseofHypertrophy Yea I know but like in the common idea of testosterone and androgens, the one with most of it "should gain faster and better" strength / muscle mass, like when someone take anabolic steroids or something.
I think it definitely put the question of the role of testosterone on muscle gainz on the table
16 reps or better “kali muscle” and his correct Because it’s a better way to train to failure then a 2 rep to failure all depends on how close you work to failure that’s intensity.
But as Doran yates explains it’s all about recovery and food so it’s not so important to train your ass off because that’s the smallest part.
For Quickest gains
It’s all about the bigger portion food and recovery. Doran yates trains 30mins 4x a week.
🐐
As always, I appreicate you!
9:52
important
Comment for the algoooooo
I appreciate you dude!
Really small number of subjects and untrained. Grain of salt.
Yep! I'm looking forward to what Scheonfeld will find :)
👍
Thank you my friend!
As soon as I heard “untrained” I was out lol when you are a complete novice, you can practically look at a weight and experience hypertrophy. 😂
These videos are interesting, but dry and I can’t sit through one very long, boring. It’s like, bueler, bueler, bueler…
Or maybe one grup had better diet, lower stress and better recovery genetic abilities
Algorithms!!
Thank you dude!!!
The content is fire 🔥 but the voice is the worst 😱
This comment contains nine words consisting of at least three symbols.