Training Volume (Less Than You Think) for Muscle Hypertrophy w/ Dr Brad Schoenfeld
HTML-код
- Опубликовано: 21 окт 2024
- Training Programs to Build Muscle: bit.ly/34zcGVw
Nutrition Programs to Lose Fat and Build Muscle: bit.ly/3eiW8FF
Nutrition and Training Bundles to Save 67%: bit.ly/2yaxQxa
Purchase our favorite Protein, PreWOD, PostWOD, and Amino Acids here and use code “Shrugged” to save 20% on your order: bit.ly/2K2Qlq4
Garage Gym Equipment and Accessories: bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”
► Connect with Anders Varner:
/ andersvarner
► Connect with Barbell Shrugged:
Instagram: / barbell_shrugged
► Subscribe to Barbell Shrugged's Channel Here- bit.ly/BarbellS...
📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here-
bit.ly/BarbellS...
bit.ly/BarbellS...
Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The One Ton Challenge, Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
Find Barbell Shrugged here:
Website: www.BarbellShru...
Facebook: / barbellshruggedpo. .
Twitter: / barbellshrugged
Instagram: / barbell_shrugged
Before you say they don’t look like they lift: brad used to be a professional bodybuilder, he is the leading source of research studies in the field and most educated as well. Boris sheiko doesn’t look like he lifts either, but he has produced more world record holders than any single coach out there. Leave your ignorance and bro science in the locker room chads
Agreed. With that, look at Dave Tate, Charles Glass, Louie Simmons, yadayadayada.
On top of that, natty bodybuilding isn't judged on size, it's evaluated mostly on leanness.
sorry to be offtopic but does anybody know a trick to log back into an instagram account??
I was dumb lost the login password. I love any assistance you can offer me
@@matteobrayden6843 click the “lost password” button.
@Matteo Brayden instablaster :)
This is an unbelievable resource. All you need to know about strength & hypertrophy is summarised in this short conversation!
So if you alternate between light/moderate high rep and heavy low rep with a 1:2 split (and some weeks you do just the 1 kind every day) on a 3 day per week workout, you get the best of all 3 worlds, that makes sense.
Knowing there are type I and II fibres, it'd make sense to train the rep ranges that are optimal for them, ie : 15-30 type 1 and 3-5 type II. I do this when I'm bulking, but alternate workouts and keep within 1-3 reps in reserve. If you are younger I suppose doing more heavy work would be good as your tendons and joints can take it.
I keep volume low but when in that 1-3 RIR range.
For higher volume work, I'll then use the normal 8-12 rep range and I'll go to 5 reps in reserve and do 10 sets per bodypart twice a week. Basically, back off the exertion when doing high volume.
@@BeamRider100 yes, you want to make sure you aren't lifting till that last rep. Having 2-5 in reserve is correct, as my buddy lost his hearing in one ear doing this. You should never push the body that hard, you can hurt yourself actually. I like that you keep a few in reserve this is key to lifting safely and with good form.
8 to 12 reps is not wrong. Up to 30 reps can also be effective.
So natural guys will top out in 3 years of try all out lifting. You will put on about 40 pounds. All this talk about gains and linear training and hypertrophy will just be talk. The guy said he has trained for twenty years he made his gains early then maintained what he had. Their are lots of guys who have trained too level lifters. If you gain more you are lucky. All random stuff here.
Exactly this. After the first 3-5 years it's basically maintenance and learning not to get injured so you can stay consistent.
So I have to start doing reps to failure, got it!
I assume that's a joke
is there information on if calories burned for each method (like rep range) of exercise. in other words if muscle hypertrophy was the same from 25 reps and from 5 reps were the calories burned the same as well?
Interesting. The late Doug Brignole thought that variety in exercise was not important. I'd like to have heard Brad and Doug discuss hypertrophy.
Doug was a genius these guys are dorks
Question - At 2:40 Brad talks about how each rep range produced the same amount of muscle as long as they reached a particulate volume threshold. Does this refer to the 10-20+ sets mentioned earlier? Or is there a total number of reps to reach (reps X sets) for each rep range? Thank you in advance for any clarification!
Wish he also broke down by time- how much total time under tension was the set bc some guys go fast some have a slower cadence.
makes sense why i made insane gains since i was always resting like 3 minutes between sets anyone else is rushing between sets lol
Volume is the driver of hypertrophy so that makes sense
I rest 3 minutes for compounds and about 1-2 minutes for biceps triceps, or shoulders. I think it does matter in some ways. The only problem I have is if my tests are too short, my next set goes to failure quicker so I’m not sure it’s productive or not. But, by far my biggest problem is doing too many sets. I just want to keep going and I know I might be overtraining. Especially when I work back. I probably should stick to 10 sets per muscle per day twice per week so about 20 sets per muscle per week total. Maybe too much though. What do you all think?
This is weird because i started doing 20 reps and i feel stronger than when i used to workout with 12/8
Individual variance
If you do few reps, you should raise the weight you're lifting and use explosive force, make those few reps very intense.
If you do 10 reps with the weight you can lift for 20 reps, you won't see results.
That's how it worked for me at least.
Likely the difference in volume. If you were equating for volume then who knows.
How you feel doesn't matter. Did you test this? Can you lift a heavier weight now than before you started doing the 20+ reps? If not, you didn't get any stronger.
So does a single, or a double, or even a triple still count as a set?
Coming closer to validating HIT;
Lifting 80% of 1RM stimulates more types of fibers.
Very useful!
So if you do compound and it’s 10 sets per week does chest press count for chest triceps delts? Or do you lock whichever was dominant part of the lift?
Always wondered this as well
So what is the difference for hypertrophy if I were to do 1 set of 12 very hard to failure or 3 sets of 4 hard sets? Is it really going to result in more hypertrophy?
3 sets of 4 hard reps would imply you're using a very heavy weight relative to your strength which can be hard to adequately fatigue the muscle to induce a hypertrophic response. You may not be able to continue past 4 reps, but your muscles would still be relatively fresh.
It's like imagine your muscles have an energy bar that starts at 100% and the closer you can get it to 0% with each set the greater hypertrophic response. With heavy reps you cut off big amounts each time but it doesn't divide as easily. Say each rep takes 22%. 4 reps = 88% that's still 12% left over for 3 sets. But you can't do another rep because that would mean -10% and you'd hurt yourself with the weight. Now if you do lighter weight for 12 reps say at 8% per rep that's 96%, much closer to the 0% mark with 4% left over, one third the amount of energy left as with heavy sets.
Of course this is a very simplistic model and doesn't take into account a lot of things. 1 set of 12 isn't great either because the first 6 reps I'm sure will be quite comfortable so you'll only be getting your money's worth at the end of the set. BUT because you're capable of 12 reps this implies you're using lighter weight which means the total volume you can do can go up compared to your 3 sets of 4. You'd be better of doing 2 sets of 12 to failure really, although I know that wasn't you're original question.
@Christian Mac thank you Christian. That was helpful without getting into nitty gritty numbers !
Just to be clear here, taking Arms as examples for a muscle groups and I work them twice a week give the following. That would be massive volume, would it ? :
Day 1:
- 3x21s
- 3x 10 Incline Curls
Day 2
- 5x5 Chin ups
- 3x12 Hammer Curls
- 3x 12 Dumbell Curls
Not really. It depends on your level and your protocol. But 17 sets a week is rather typical. I like the varied rep ranges
I think
Bcz its small muscle
When we train our chest , back and shoulders
Our arms also train like a secondary muscle
Knowledge bomb!
Holly shit is that Andy Galpin????
can someone explain when he said 10 sets per muscle per week ? So i do 3 sets of incline bench press so I should do 10 sets in a week ?
Hit the muscle group twice a week. So you should be doing the chest twice but with different exercises.
Check out renaissance periodization's Dr Mike Israetel. He has an article about MV, MEV, MRV and one other that I cant remember right now...
10 sets per muscle. So:
3 incline
4 flat bench
3 flyes
= 10 sets. Or: 5 sets incline in one day, 5 sets of whatever on another day. And so on.
@@carlosbranco5685 I've gotten great results for myself and my clients from 12 sets per bodypart per week. I train each muscle twice weekly. For example, I train chest on Tuesday and again on Friday. Each session is 2 sets of 3 different exercises in the 8-12 rep range. Give it a try and let me know how it works for you!
Sir what I am thinking is in 20+rep group may be that was glycogen hypertrophy not fibrillar
I thought the same but I haven't read the paper. I'm sure Schoenfeld is more than aware of such an issue and it's mechanisms but I'd imagine the likelihood is he either accounted for such or left in that data for a good reason.
I don’t know man, I don’t think you’re gonna build big biceps doing a ton of reps with 15 pound dumbbells as opposed to 8-12 reps with 50 pound dumbbells unless you’re on gear.
Progressive tension overload is the driver of hypertrophy. Brad Schoenfeld is an idiot.
Woody harrelson gym trainer?
Nothing on poundage progression??
Personally, for lower rep work, ie 5 reps, I'll add 2.5 kg every 2nd workout and attempt to do the same reps. For higher rep work, ie 15-20 reps, I'll keep the weight the same until I get 20 reps, for multiple sets, then add 2.5 kg.
To autoregulate, back off 10% if you fail to make the reps when you plateau. Or go for a bit longer on 4 reps, then 3 reps.
The meta on dose response does NOT show more hypertrophy. Nonsense. Meta's do not show cause and effect - they only suggest an association. Then you do RCT's to see if the hypothesis of the META holds - and the RCT's show that a single set to failure of any exercise is sufficient to max hypertrophy.
True, he is talking only of rep ranges and volume, he is not saying anything about the intensity of effort, if a series is performed with the maximum possible intensity the volume will be as low as a single serie, the fatigue is so big that it is not possible to continue making work for that muscle. This changes the whole panorama of volume and frequency.
@@JDEG100 So then if someone is only after strength, they would rest 5 mins plus between non-fatiguing sets so as to do each set completely optimally?
@@crazyworld3446 I think if someone is chasing strenght gains, it's better not go to complete muscular failure, leave some reps in the tank. You need to do more sets for strenght training, becouse you train the nervous sistem to, and use long pauses between sets.
Eat what you want and never gain weight again by one simple tactic: fat confusion. 2019 here I come.
Al these guys are just going to maintain at their age and lack or roids. The difference between 4 sets per week and 10 sets per week isn’t tested on experienced 40 something guys. It’s the difference between an ounce or two of muscle growth.
This is OLD....
I always have to question skinny guys telling me how to build muscle. The Dr. was the only one who looked like he lifted.
He obviously doesn’t lift. But he knows what he is talking about.
@@briansherrill6733 He's won multiple natural bodybuilding competitions. He definitely lifts.
You're assuming that skinny guys are skinny because of their knowledge.
They might very well be skinny because of genetics or not giving a fuck.
You guys made him stand and talk for such a long time,so disrespectful
Lauda le merq
Abey tiktok ki beti ut ta hai kya tera
None of you look like you've ever gained any significant amount of muscle in your lives after puberty.
hahaha can't argue with statement
goodness bodybuilding or physique development is largely based on hormonal responses then actual "work" ie what you do in the weight room
They spend too much time doing studies and shit to train, and they’re natural. They even admit they don’t lift to gain muscle anymore. Brad used to be a professional natural bodybuilder though
Easy to bash when you sitting behind your computer bro. Lets see you spit this type of knowledge on a scientific level and also be ripped naturally.
Also, Shub Haba what you said is ridiculous because you can juice up an obese person and they will not gain significant muscle mass unless they do actual work in the gym, and also many hormones are secreted in response to the type and amount of work put in at the gym, so shh.
@@ryanoconnor9210 wrong, studies have shown that dudes on steroids can gain much more muscle doing nothing than dudes training hard.
Also the hormone response to lifting has been shown to be insignificant (as Brad says here), what matters is your hormones in the other 23 hours of the day. Lifting*does* increase muscle which increases anabolic hormones, but it's not a short term or direct effect.
No 1 has even eaten proply since they wur born and stil aint.have u ever seen a well fed solid built adult male? Lol just eat heaps and moderate exercise will make you bigger.then if nead be start sculpting. Eat steak and chicken meals 5 times per day pfff lol use eat lettuce
When you guys start looking Sergio or Arnold Schwarzenegger then we'll listen
If I look at you and have to ask, bro, do you even lift, I think I'll pass on the advice you're giving. Just sayin.
George K he’s an ex professional bodybuilder and the leading source of research studies and most educated person in the field. Boris sheiko doesn’t look like he lifts but look at how many world record holders he’s produced
Then he should know better than to make blanket assumptions. Different people respond differently. High reps for some, low and heavy for others. The entire crew in the video is less than impressive.
Yeah I have competed in 2000 at 182 lbs at barely 5% body fat. 100% natural my entire life I was only 24. I blew these guys away.now 20 years later I'm 44 years old today and I'm 60 lb heavier.and I still only had about six sets for body part a week but they are all out and past failure.
@@BJETNT same with me, if you are doing brutal intensity. You only need 4-6 total sets per body part and even 2 total sets per smaller body part is more than enough
I would never grow optimally if I did higher volume than 6 tota workl sets for chest, back, and especially legs.
TRAIN INTENSE, BRIEF AND ALLOW OPTIMAL OVERCOMPENSATION TO ALLOW FULL GROWTH TO OCCUR
@@eliteman58 somebody with a brain I'm impressed!!! what you just said sounded like it came out of my own mouth. The only thing I differ on is when it comes to strength. I don't think you can get off the most strength unlimited number of sets like you can muscle hypertrophy It just doesn't work the same. I'm going to try and make a hybridized version of it once this whole Corvid 19 thing goes back to normal. I lost 30 lb from not being able to train driving me crazy. BJETNT @ gmail.com all one piece is my email. You ever want to talk on the subject I'll be interested to hear your thoughts my friend. Stay safe and thanks for the comment