I really love this sponsorship you have, while I was very content of my little Google Sheets for tracking workouts, I tried AlphaProgression, and I couldn't do without it now! I wish I could record rest-pause sets though. I do them sometimes when I need to cut time, but I can't log them "normally"
Tore my back working out earlier today. Watching this while I use PEMF from SOTA to heal it. Also took a bunch of vitamin c and collagen. Almost healed. Only been a couple sessions. You should do a video on PEMF. change the world
🎯 Key Takeaways for quick navigation: 00:00 💪 *Rep Range and Tempo for Muscle Hypertrophy* - Rep range of 6 to 35 induces similar muscle hypertrophy. - Repetition durations between 2 to 8 seconds are effective for building muscle. - Combining faster lifting tempo with slower lowering tempo may be beneficial. 01:58 🏋️ *Weekly Sets for Muscle Growth* - Total number of sets per muscle is crucial for hypertrophy. - Meta-analysis suggests 2 to 4 weekly sets per muscle are effective. - Trained individuals may require higher sets for optimal growth. 05:25 📅 *Frequency of Training* - Muscle growth is similar regardless of how sets are distributed across the week. - Choose a frequency that aligns with personal preference and schedule. - Various training program examples are provided. 06:08 🏋️♂️ *Exercise Selection Strategies* - Compound exercises efficiently target multiple muscle groups. - Simple and complex approaches to exercise selection are discussed. - Tailoring exercise selection based on individual needs is emphasized. 10:29 ⏱️ *Rest Time Between Sets* - Resting around 2.5 to 3 minutes between sets is optimal for muscle growth. - Shorter rest times may compromise muscle gains when sets are equated. - Progressive decrease in rest time across weeks may maintain muscle gains. 11:38 ⏳ *Advanced Time-Saving Methods* - Supersets, drop sets, rest-pause training, and the 37 method are discussed. - These methods can reduce training time by 50% or more. - Implementation and potential benefits of each method are outlined. Made with HARPA AI
I am a big believer in "less training is more". Most of us are amateur lifters who also have a job/family/hobbies/other problems. We love to train and our bottleneck is not lack of intensity, knowledge, motiviation or performance...our bottleneck is regeneration. Lower your volume as low as 1-2 intensity sets (rest/pause or dropset) per week per muscle group and spend more time to improve your regeneration (nutrition/sleep/time management/mobilitywork). This is even more important if you are doing hard manual labor for a living.
When I was young, and very strong, I tried this Mentzer-type stuff. As it didn't seem to be working I made sure to use the maximum weight I could and try to go to proper failure. This ended up with me fucking up my lower back which has needed several surgeries over the past 38 years. I still work out but I'm far more careful and knowledgeable now. The problem with using heavy weight and going to absolute failure is that it affects the form of most lifters and often leads to injury. Therefore as reasonable as your advice seems it can quite easily be the root of repeated injury problems - especially with young lifters who can't keep their egos in check. IMO consistency is the most important aspect of making gains in the gym and if you use a slightly lower weight, a couple more sets, and stop 1 or 2 reps before failure but remain uninjured for many years then you are going to make more gains than if you are repeatedly getting injured and having to rehab over and over again. Muscle gain while avoiding injury should be the general gym-goers prime concern not how much they can lift in any particular exercise or whether their muscle gain is optimal.
@@ozzy6162 I haven't had that experience but I'm generally using machines for heavy weight to minimize the chance of injury. I've pulled muscles or jacked up a tendon for a bit but I haven't sustained any permanent damage. I also don't ego lift or anything either though. I know how to get to failure without going to far. Definitely could see how younger more ego driven men could seriously hurt themselves though.
@@ozzy6162 You are right in your points. But I never said lifting to failure with heavy weights, you can also go near form failure on several reps in 1 set. For sure this is not meant for Squats and deadlifts, but it works well for other compound lifts and is extremely safe with machinework. I just think that most amateur lifters do to much volume to make up for a lack of concentration/dedication/intensity. Adding volume just makes sense if the intensity is on point and you regenerate easiely.
@@ozzy6162 I much prefer using my first set to go heavy and hard to fatigue the muscles, and the second set at a lower, safer weight, and only going to technical failure. I also only train to failure on isolation exercises. Deadlifting or squatting to failure is a great way to mess things up.
Hey, I've been here since the start, idk if you remember my comments from a few years ago, but I just want to drop by to say that in the years that this channel has been posting videos, I have made a ton of progress and have gone from a beginner to having a physique that I am proud of. Now, I don't strictly follow all of the channel's conclusion's in my training, and it's not like I credit your videos with building my physique, obviously it has been mostly the result of hard work on my part, but that's not the point I'm trying to make - at the end of the day, each person's journey is their own, and usually the greatest challenges they face are individual and unique to their own journey. Rather, I just wanted to say that your analytical approach of using critical thinking to review studies instead of blindly following the "science" (I put it in quotes cause a lot of strength training studies are super low effort and barely qualify as science) has definitely molded my approach to training, and I know I can rely on the channel to give level headed interpretations of the latest studies. I guess what I was trying to get to is that there is a new wave of anti-science dogmatism in the lifting community, much like there used to be a large part of the community following "scientific" dogma. I guess the people blindly going against science don't realise that they are as wrong as those blindly following the science. Because of this, I have heard heavy criticism of your strictly analytical approach to training advice, even from people that I respect inside this community - criticism that I don't agree with. So I just wanted to say that I am personally grateful for your videos and that I believe your approach to this whole thing is exactly how we should use studies; we shouldn't view information as automatically correct simply because it is scientifically formatted, but rather use the circumstances described within each paper to form our own conclusions. Your videos have significantly helped me over a long period of time, something which I am very grateful for. Keep going, you're doing great!
I do indeed remember your comment! If I recall correctly, you commented back in 2021 on a free weight vs machine video (your profile pic and name are pretty memorable haha) It's awesome to hear you've made great progress, and it's an honour that my channel could even help in any small way. I hear what you're saying about the science vs anti-science stuff. It's unfortunate humans appear to gravitate to the extremes (not just in fitness, in everything). Anyhow, I agree with your thoughts, and your kind words are very generous. Thank you, and all the best :)
@@이샘-p9h 😂Yeah, I guess standards tend to change. For some reason though, I feel like I never got any kind of body dismorphia or anything, so even though I obviously always strive to be better, I can say I'm proud of my physique
I went from 6 days a week with mediocre results. I’ve been doing full body two days a week and now I’m always asked “do you compete?”never believed in recovery. Don’t make that mistake
@@rleclaire87 the more time you spend with a pump the faster you will grow. You are literally changing your body by inflating your muscles. F ur science im 250 natty. If you can maintain a pump for 2 hours everyday and you are doing that muscle once every three days you will literally be as big as your pump in 36 days. Working out sore is literally a hack too just lift lighter, the mind muscle connection is insane.
If you make video about tendon and ligaments that will be very very helpful (no other fitnes influencers did a video) So please be the one ❤ and great video as always
For everybody short on time here is my a/b fullbody template that i use in an on/off/off-repeat scheme (3x frequency in 9 days): Calves 3-4x (Weak Point) Chestpress 3x (Horizontal Push) Cable Row 3x (Horizontal Pull) Reverse Lunges 3x (Knee Flexion) Leg Curl+Laterals Around 3 (Ham Iso+Shoulder Iso Superset) Biceps+Triceps 3 (Arms Superset) Calves 3-4x (Weak Point) High Incline DB 3x (Vertical Push) Lat Pulldown CG 3x (Vertical Pull) RDL 3x (Hip Hinge) Leg Extension+Laterals Machine 3 (Quad Iso+Shoulder Iso Superset) Biceps+Triceps 3 (Arms Superset) I really love my split and i think most people could benefit from it if you live a busy life aswell. There is many individual components that could be changed, like the weak point exercise could be almost anything that you want to bring up the most. You could throw in more exercises or supersets if your time and fatigue allows it. Either way i like the layout have a push, a pull, a leg exercise followed by isos in superset fashion to round up a complete workout. Enjoy :)
Thats a decent workout! Volumes could be changed around by individual need and exercises as well but I like the overall layout and structure, nothing fancy but simple progarm that can work well for most people.
Bro thank you a lot for doing this types of videos, they help me a lot and are really good for understanding and inproving the way of training. They are also very dinamic.
Hey dude, great video, as always. I don't wanna sound rude or something, much less knowing how much work you put, but I'm just eager to see a video about the best way to build the upper chest. You are one of the first fitness content creators I rely on when informing myself about fitness and building muscle. I asked you about this when you uploaded your chest video and you said you were looking on it. Keep grinding king!
If you're struggling to find the right angle on the incline press, you can set up an incline bench in a smith machine and try different angle settings to see what you feel most in your upper chest. Just make sure your your technique is consistent, and then the smith machine takes care of the bar path for you.
Ever since the Mike Mentzer stuff went viral, I've been training one set to failure on three exercises every four or five days, and the results have literally been astounding. I'm bigger and stronger than i was after doing 5x5 for months or years on end. A day: Weighted pull-ups with 3 forced negatives after failure Weighted dips with 3 forced negatives after failure Barbell back squat 1 RIR B day: Weighted chin ups with 3 forced negatives after failure Incline dumbbell press to failure Barbell backsquat 1 RIR Thanks to this video, I'm gonna add rest pause to the idp after failure and see if it helps progress my upper chest. Thanks for the great content.
@CaveMaan1 idp hits front delts pretty good. Mid and rear definitely suffer a little from this program as well as obviously Hamstrings. But if I was actually gonna add anything it'd be zone 2 cardio
Ever since i built up my endurance with zone 2 cardio i can easily do supersets. My leg day now takes 20 mins. I do a round of belt squat, ghr, calf raise rest 1 min between rounds. I find since getting fit my heart rate can easily take the work rate and the sets give all major muscle groups sufficient rest without wasting time
Something i would add is that the warmup can be drastically reduced for most people. You dont need 15 minutes of cardio, 10 minutes of mobility and 10 warm up sets. If you're really strapped for time, 2 to 3 warm up sets is more than enough. If they're really heavy compounds, maybe 5 sets max. And thats it. No cardio or mobility needed, you just saved almost half an hour. And if you're doing 2 chest exercises you dont need to really warm up again for the second exercise. Just a single set to feel the exercise and then straight into work sets I also started doing non overlapping supersets and some myoreps. Its a great addition to save time.
One of the reasons I prefer doing whole body 2-3 times a week is because of how much time warmups would waste if I tried to do shorter sessions several days a week. I also adopted ideas from the Steve Reeves program to go in order of shoulders, then chest, upper back, arms, legs, lower back and abs and I'll use supersets where my last exercise in the superset is a warmup set for my next muscle group to save time as well. Anything lifted overhead I want to be as fresh as possible for and while I'm not as fresh by the time I get to squats and deadlifts the upside is that I'm already totally warmed up by then. This doesn't work for everyone but if you're more of an endurance person than explosive give it a try, I enjoy these marathons much more than trying to do short sessions where I feel like I'm stopping just as I get into the groove.
For bench I like to do a set of pulldowns from 20-25 reps to increase stability, not to failure. Then bar x 10, 1 plate x 5, 1.5 plates x 3, 2 plates x 1. Maybe 5-10 reps of stretches before everything while swinging my arms around just because I've got a bad rotator cuff.
@@universalnetwork264 bad rotator cuff or just weak stabilizer muscles? I had issues on my left but after several months it's now as mobile and strong as my right. Squat U had some good videos on shoulder rehab that helped me a lot. Face pulls also did a lot to fix my shoulder stability.
that would probably either need a really long video or would have no explanation either way it'll ofc require huge amounts of research he already has all the numbers you need for it on this channel so i don't really see him doing that
bro i just finished a semi military training for job,but i found out my 1 set only strength training is really making me super weak in endurance,im changing my training program,now i want to do multiple sets,i also found out according to vast majority of studies the strength gains of single set and multi set isnt significantly different,but you can gain FAR FAR more muscle from multi set indeed,and i really want to be big now,its sucks to go gym but doesnt look like you are training,thanks for all the guidance bro,now im ready to do your conclusions on hypertrophy
@@godassasin8097 in my country so many people is disrespectful,they are only polite if they are old or if you are a foreigner or so on,it sucks to be treated like sh*t,none of these sleeper build matter if you are treated like that,ive been training for mma too
Military training? I had it made in the military...they trained, paid and fed me. I can save you some money, walk or double-time and do pushups till you can't move, and then do more. I accept VENMO and PAYPAL! This was in Christian charity, brother! God bless!!!
@@FerrellKatz well the semi military training is really required to get a certificate for the job,so i have to go through these and i already finish it,Thank Christ
Amazing, nothing is more beautiful than efficiency and its profound ability for success, just like this video showcasing that very same idea and aptitude!
A.) Incline DB Press, Wide Pull-down or Wide Pull-up, Dip, Barbell or DB or Cable Row, Lateral and Rear Delt Raise, DB Curl, Overhead Tricep Extension, Shrug and Pullover. B.) Leg Extension, Seated Hamstring Curl, Leg Press or Squat, RDL or Good morning, Calf Raises, Calf Press, Leg Raise, Cable Crunch. 2 sets Each to Failure. 🤙🔥 Can do A or B every day, A then B then rest day, A then rest day B then rest day. If more rest, incorporate Myoreps/Rest-Pause and or Drop sets. If possible do antagonistic supersets OR work antagonistic muscles with 1 min rest after each set (which is what I usually do).
Your rear delts, traps and lats are getting a lot of volume compared to the rest. I would remove shrug and pullover and place RDL there with leg curls for A. Then I would place arms in day B and do some exercises with 3 sets instead of 2 unless you do 2 sets with myoreps AND dropsets (carefull to not extend 30reps in total ideally). The only exercise I would replace is leg extention with sissysquat or reverse nordic or something to put emphasis on the lengthened position instead of contracted. This creates more hypertrophy. Other than that seems like a solid program and well balanced in general. PS. 1min rest timers aren't always optimal for hypertrophy/strength. Usually they put times from 90s to 300s for hypertrophy to even 600s for strength depending on how heavy you go.
Excellent video as usual - I really appreciate the work you put into these. In terms of a lifting protocol, using a slower eccentric motion compared to the concentric motion may not help with more muscle gains but I do think that it can help with keeping your tendons strong enough to handle heavier weight - this becomes more and more important as you get older. Cycling an eccentric only workout for a week or two is also helpful for old lifters. The 3/7 Method seems to be just a particular form of using cluster sets. In addition to the hypertrophy aspect - cluster sets are pretty good for getting over a sticking point and for getting used to a heavier weight than you're used to in your normal sets.
Thank you for that vid, bro! And for others that helped me too! But specially this one that is and insight for me now! Last year i made a pass from a routine for another, that is saving more time for me and still developing muscles( actually, when i make the change, in a few time i could see good more gains, and i've been stuck, doing too much and not resting well); but this video came in time, cause i was thinking in how i could optmize my routine or if thereis something there i'm getting wrong! With that, i could see that i was in a good path, actually, but i going to make a better routine! Thanks!
Well, I don't barely train but I have been exploring super sets and even circuits to save time. I now circuit bench, dumbbell row, candlestick and dumbbell lunges. It does seem to help with time.
As a naty , I never made as much progress as the last couple of months.. The minimalist aprouch is 100% for me. 🤷♂️ I do only around the 10 sets a week , I use antagonist supersets ..( mainly for isolation excercises ) But I do reach failure and like to add partials at the end. Works as a charm.
I use pre exhaust techniques as well as super sets and drop sets so each muscle group gets multiple sets in a few minutes... leg workout is about 10-15 minutes. 2xs every 7-9 days.
Long lengthened partials and near failure. I feel that a lot of people are misunderstanding failure as completely cooking your targeted muscle. Failure feels like exhaustion that goes away with rest. Stay safe. If you build it, it will come.
I sometimes use the 3,7? method for periods of time on all excercises, although I do mine slightly different, I do 1 rep, 2 seconds rest 2 reps, 3 seconds rest 3 reps, 4 seconds rest going up the reps in this fashion to absolute failure, then I come back down the reps which might look like 8, reps, rest 8 seconds 7 reps, rest 7 seconds 6, reps, rest 6 seconds all the way back down to 0 reps basically a pyramid, I count the whole block as 1 set. it's a great time saver as well as ensuring both volume and intensity within that set as if you get up to 6 reps, which might not seem a lot, but then that is 21 reps, and then another 15 as you come back down in reps for 36 reps total with a decent weight all within '1 set'. You also require less warm up as per the structure of starting with very low reps and taking rest in between. The reps as you come back down might turn into partials but that's ok as just means you're training hard. When ever I use these I find 1-2 sets per exercise is enough, often Ill do one set (pyramid) then on the second set Ill just go up the reps but not back down again. It's a good time saver, id say if doing it long term the only con would be it makes it a little harder to track progression as 'one more rep' is essentially one more step on the pyramid which could be a whole more 8 or so reps, so it can be good to throw in a straight set to failure here and there as a first or second set just to give you a number to more closely track progression. I've found doing this pyramid method is great for programs such as full body where you might be doing a lot of exercises per workout but still wanting to get in volume and intensity
I do enjoy spending more time working out, I just hate the crowded gym. So I do more light controlled dumbbell work at home now. I noticed that failure can look really different at home (no rep with proper form and using targeted muscle only) vs gym (grinding out forced reps dropsets and using some momentum whilst crying and breathing really hard lol). Not sure if the studies mean first or second one and I'm unsure whether I'm going too hard in the gym or too moderate with the dumbbells 😢
4 weekly sets per muscle per week is so spot on, I’ve developed a crazy physique with that low volume by being consistent. It’s just hard to accept now that if I want to continue to make good gains I have to up that to 6 or 8 sets
Sometimes, i just think that maybe we should change the "sets per week, to sets per 7 days". Sure, a week is 7 days. But sometimes people will think that the 'week' constitutes a time frame of monday to sunday, specifically. Hope i say this correctly with correct choice of word 😅 english is not my main language
I was coaching a senior aged client for only 30 minutes once a week doing some basic strength training, and i was pretty surprised by her strength progress. I had some serious doubts lol and she actually made some gains. And even thougj i encouraged her to come into the gym at least once more in the week, she never did.
I've been watching this channel for the very goal of finding the most time-optimal routine. What I arrived at is: 1 set per muscle group 15-35 reps to failure, followed by 2 drop sets at ~10 reps each 4-6 times per week Although obviously, 4-6 times a week isn't optimal if you have to get to a gym, but I work out at home.
Getting a good minimal effective dose is the main thing that matters, imo. Progress is progress and better than getting burned out and quitting a month or two in. I have a couple weights in the house and just do a set of each now and then with the big 6 compounds. Some days I'll do 4 sets to failure on pull-ups, others none, but over the week it sure adds up. Same with overhead press, push-ups, barbell rows, deadlift, squats/lunges.. even just ad-hoc with random sets throughout the day to warm up or after sitting too long, I've made progress to the point that the 50lbs is getting into the 20-30+ rep range to failure, and chin-ups over 10, in just a month or two of zero training. Eating usually twice a day, no shakes or anything, just real food.
Sounds whack. I dunno how u even arrived at that conclusion 🤔 Sounds like a mix of different training ideologies smashed into 1, but I don't think it's very ideal... I'd recommend: 6-20 sets per muscle 5-20 reps till near failure (no reason for anyone to do +20 reps = waste of time!) 3-4 times per week To save time u can do supersets, rest-pause, myo-reps... If u are a newbie, I'd go with a full body routine.
@@MaximusAdonicus Might sound whack because it's not conventional training advice, but it's been working for me. The rationale is a concoction of the research presented on this channel: - Longer rest periods are better than shorter rest periods, and volume spread over many days is marginally better than packing more volume in fewer days. *Conclusion: instead of resting 3 or 5 minutes between sets, rest 24h, and train every day (or skip a day if sore). - Higher reps are as effective as lower reps for building muscle. *Conclusion: to minimize risk of injury, ensure adequate volume, and ensure reaching absolute failure, use a weight that you can rep 15-35 times. One of the potential downsides of higher reps is CNS fatigue, but it's not an issue if you're only doing 1 set. That said, I've been varying the weight and reps, so some days I use a weight where I do
I usually superset biceps and lateral raises since i use the same dumbell weight and don't need to keep any machine or bench occupied while i'm doing the other set
Thank you for the video. I'm doing a weird combination of 3/7 and restpause. I didn't know about these methods and I just thought about how to make training fun again. I don't like resting so I just cut down on the rest time and build up reps like a ladder (15-30 sec rest between steps) until I reach peak amount of reps, then back down like a pyramid or something. Way more fun than waiting around resting. I sometimes also super set at the same time if I feel extra frisky.
The 3/7 is a bad way to give your set volume. If you would swap the numbers around, you'll be as or even more effective while saving time AND fatigue. So basically doing myorep match. Example: I can do let's say tricep overhead extention with 30kg for 10reps. So I'll say I have to do 15 per set. I end up doing something like this: 10 reps - 3 reps - 2 reps so you go to failure 3 times in 1 set. With 3/7 technique you go might go only once or twice close to failure and your first 4 attempts were junk volume to fatigue you, but never bring you to failure. So it takes longer while it gives less stimulus while it gives as more fatigue for the stimulus. Also resting is incredibly important. Resting 1min is already very little especially for compound movements. Keep doing what you enjoy ofcourse, just keep that in mind. A way to go around that is to superset as more than 2 exercises. Go for maybe 3 or 4. As long as they don't overlap muscles too much.
I didn't explain my method well, but your point still stands, I'm doing things suboptimally, that much is certainly true! :D Last training I did 1 squat, then 2 deadlifts, 3 squats, 5 deadlifts... until I had between 50-60 totalreps on both, without breaks. My quads didn't think much of it, but my hams felt it the next day. I enjoy watching numbers go up and I like working towards a certain number of reps, how I get there, depends on the day. But even during the worst days, it should be enough to maintain. I've made some gains with this method too which is nice :) @@axlvanaudenhove6564
I'm into calisthenics and rest pause is widely used in this type of training, i personally thought it would compromise hypertrophy untill I've seen this video
I had pain in my long bicep tendon from benching and overhead pressing for about a year now. Changed from fast eccentric to slow eccentric and it barely hurts anymore while i have gone up with the load
I superset everything, fullbody x3 times a week with different exercises each day (flat bench/incline/flies as example). I'm in and out in 90 minutes. It's NOT optimal but numbers are going up so it's fine because consistency is more important anyways.
I lift heavier and go to failure, and then do lengthened partials to failure. Saves time because I don't have to change weights. Superset with another exercise, done the same way. I workout at least once a week, no more than every other day.
I think a single set compound exercise 5-6 times a week is best for beginners that are not used to lifting. That set can easily be done in the morning while boiling eggs for example if one has a home gym close to the kitchen.
The biggest drawback of any of these methods that decreases workout time, is by directly or indirectly reducing rest times, and hence building up systemic fatigue. This may be fine when just comparing a single muscle or exercise like research papers do, but when you are talking about a whole workout session, systemic fatigue will be what is limiting the volume you can achieve and that will result in reduced hypertrophy. Basically, there is no shortcuts possible, there's always a tradeoff.
Well said, and I've learned through experience that you are correct... For example, when I do three sets of bench press, and all to near failure -- about 1 RIR -- then I need at least 5 minutes rest between sets. AND at least 5 days rest before repeating... FWIW, I attempt to get 20 reps each set. Systematic Fatigue, both short and long term is THE major factor.
A couple of studies have indicated that high rep and 8-12 reps have very similar capillarization effects, are you going to update us for capillarization specifically for the upper body(as it’s easy to do to cardio with the lower body specifically legs)
Thank you for these great videos! I think really the best information online and very creatively done. Hey, Just a quick question on the 3 to 7. Do you need to do the 12 rep set and then do this 3 to 7? Or no 12 reps? I like doing a 5 to 9 actually and thank you for this as I have never heard of this routine before.
Hey! thank you for the kind words. With the 3/7 method, there is no 12 rep set performed before. You just do the 3 to 7 rep stuff mentioned in the video :)
at present I enjoy training only every other day, Although I still do it in a way that I hit both volume and intensity with 60 sets to failure per month per muscle group
Im thinking about doing ppl (mon/tues/Thursday) then throw in an arm and shoulder day on 4th day. I dont feel hitting a muscle twice a week is ideal. I look better and fully everytime i end up reducing my frequency from being generally lazy sometimes
I think 8-12 reps in one set is optimal and sustainable. 3 sets in one exercise is what i can manage. So in one week I will have around 9-12 sets per week. Yes this is just for my arms/upper shoulders. Lol If 4 weekly sets is enough per muscle then I should reduce my sets. But I dont train heavy weight that is why I can train 4 days a week on same muscles! No fatigue or soreness.
Practicing sport depends on your genetics, your health, your food, your injuries, your schedule, your goals, etc. There are multiple factors we have to combine. So studies aren’t connected to our concret life.
Before I was training 6x a week with PPL split, the results is slow. When I changed my split into PPL + Arnold which will take 5days only implementing dropset/superset I noticed gains (literally) and also limit my weekly sets per body part/muscle into 12-18. I was training 2-3hrs before but now I only train 45mins-1hr the results is superior.
I train 1 musclegroup a week 1 dropset too failure. Meaning I sometimes do 6 sets to failure per muscle. Even tough the weight is lower on each set I still go to musculair failure.
What I do is to hit specific body parts hard on a rotation such that it might be a week before I return to that body part. I also don’t work out on the weekends (other than light exercise) so I get a good long rest. The other thing I do is what I call long rotations. What is a long rotation? It’s simply rotating through different exercise routines. I rotate every 6-8 weeks. Each routine works my muscles and brain in a different way for a different purpose. My routines are weight lifting, calisthenics, natural movement/animal flow/parkour, boxing/martial arts, trail running/sprinting, yoga/meditation, flexibility training, agility/balance, and swimming, not in that order. I alternate strength, mobility, strength, flexibility, strength mobility, strength, flexibility. That seems to work for me. My goal is to keep my mobility and that also requires strength, flexibility and agility/balance. I also want mobility skills, specifically, the ability to move with ease through diverse environments, possibly while fighting. That works for me. I’m in my 60s but I could be Batman.
15:03 I've tried myo-reps in the past myself. But interesting that there's now proof that they actually work! Though I do recall the inventor having or at least telling about his own study many years ago of the efficiacy of the method. 16:06 That is indeed a weird comparison, but comparing it to 3-5 sets of 8-12 reps would also be weird! I dunno where u pulled those numbers?! The correct comparison would have been 5x5 reps! 'Cos then u'd have the same sets and the same total reps! But ofc the load would have been slightly higher... OR if indeed the 6RM was the equal load, then they could have done 5x6 reps. That way load and sets would have been the same, but reps a bit higher. Anyhoo, this study proved that MORE sets were NOT better than the 5 sets in the 3/7 method! If I recall correctly this channel has previously "debunked" the idea of effective reps?! 🧐 And if I recall correctly the evidence against (or for) effectice reps was non-existent... Here on the other hand we have 2 studies that literally prove the idea of effective reps!! 💡 Thus you CAN get similar or better gains by cutting out the junk volume! 🙌
It's more dependent on total loads lifted. Someone who does lift very much (novice) probably will need more volume do to the fact that they aren't lifting much total weight very far from potential. 2 sets of 100lbs is different then 2 sets of 200lbs. One the total load is 200lbs the other is 400lbs. I get gains from 3 reps on up with max effort.
I use to workout every other day but now I work out one day then rest three and repeat and since then my gains have gone up. I use to train like 4 sets of 10-15 reps now I do one set to failure so it takes way less time and im actually making better gains
I've always wanted to try less volume, but never dared because my head says more is more. Maybe you underestimate the recovery and you grow better with less.
Please answer me why studies say you can train all your weekly sets once a week but don’t train more than 8-10 sets per muscle per workout? Why is german volume training not ideal if they say training 10sets of 10 reps which should land in good sets per muscle group in a good rep range?
Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Timestamps:
0:00 Intro
0:26 Part I: Rep Technique
1:47 Part II: Sets/Frequency
6:00 Part III: Exercise Selection
11:36 Part IV: Advanced Techniques
- Non Overlapping Supersets (11:45)
- Drop Sets (13:03)
- Rest Pause (14:02)
- 3/7 Method (15:19)
asa i can afford it
I really love this sponsorship you have, while I was very content of my little Google Sheets for tracking workouts, I tried AlphaProgression, and I couldn't do without it now!
I wish I could record rest-pause sets though. I do them sometimes when I need to cut time, but I can't log them "normally"
Tore my back working out earlier today. Watching this while I use PEMF from SOTA to heal it. Also took a bunch of vitamin c and collagen. Almost healed. Only been a couple sessions. You should do a video on PEMF. change the world
This is exactly what I do. I perform my 3 sets, then wait a few months before going back to the gym to make sure that I'm fully recovered.
😂😂😂
Ikr. I usually wait 2 years so I'm fully recovered after training to failure.
You guys are overtraining!
Why only months? Aren’t you afraid of overtraining?
😂😂😂
🎯 Key Takeaways for quick navigation:
00:00 💪 *Rep Range and Tempo for Muscle Hypertrophy*
- Rep range of 6 to 35 induces similar muscle hypertrophy.
- Repetition durations between 2 to 8 seconds are effective for building muscle.
- Combining faster lifting tempo with slower lowering tempo may be beneficial.
01:58 🏋️ *Weekly Sets for Muscle Growth*
- Total number of sets per muscle is crucial for hypertrophy.
- Meta-analysis suggests 2 to 4 weekly sets per muscle are effective.
- Trained individuals may require higher sets for optimal growth.
05:25 📅 *Frequency of Training*
- Muscle growth is similar regardless of how sets are distributed across the week.
- Choose a frequency that aligns with personal preference and schedule.
- Various training program examples are provided.
06:08 🏋️♂️ *Exercise Selection Strategies*
- Compound exercises efficiently target multiple muscle groups.
- Simple and complex approaches to exercise selection are discussed.
- Tailoring exercise selection based on individual needs is emphasized.
10:29 ⏱️ *Rest Time Between Sets*
- Resting around 2.5 to 3 minutes between sets is optimal for muscle growth.
- Shorter rest times may compromise muscle gains when sets are equated.
- Progressive decrease in rest time across weeks may maintain muscle gains.
11:38 ⏳ *Advanced Time-Saving Methods*
- Supersets, drop sets, rest-pause training, and the 37 method are discussed.
- These methods can reduce training time by 50% or more.
- Implementation and potential benefits of each method are outlined.
Made with HARPA AI
1:21 holy shit it’s Jeff Nippard
Haha, yep! I believe that's the first paper he's been involved in. He had a short on this a few days ago I believe. Shout out to Jeff!
I was just about to say this
i love how you never overextrapolate like certain other science based youtubers. you deserve far more subs.
I am a big believer in "less training is more". Most of us are amateur lifters who also have a job/family/hobbies/other problems. We love to train and our bottleneck is not lack of intensity, knowledge, motiviation or performance...our bottleneck is regeneration. Lower your volume as low as 1-2 intensity sets (rest/pause or dropset) per week per muscle group and spend more time to improve your regeneration (nutrition/sleep/time management/mobilitywork). This is even more important if you are doing hard manual labor for a living.
Couldn't have said it better myself as a busy dad.
When I was young, and very strong, I tried this Mentzer-type stuff. As it didn't seem to be working I made sure to use the maximum weight I could and try to go to proper failure. This ended up with me fucking up my lower back which has needed several surgeries over the past 38 years. I still work out but I'm far more careful and knowledgeable now.
The problem with using heavy weight and going to absolute failure is that it affects the form of most lifters and often leads to injury. Therefore as reasonable as your advice seems it can quite easily be the root of repeated injury problems - especially with young lifters who can't keep their egos in check.
IMO consistency is the most important aspect of making gains in the gym and if you use a slightly lower weight, a couple more sets, and stop 1 or 2 reps before failure but remain uninjured for many years then you are going to make more gains than if you are repeatedly getting injured and having to rehab over and over again. Muscle gain while avoiding injury should be the general gym-goers prime concern not how much they can lift in any particular exercise or whether their muscle gain is optimal.
@@ozzy6162 I haven't had that experience but I'm generally using machines for heavy weight to minimize the chance of injury. I've pulled muscles or jacked up a tendon for a bit but I haven't sustained any permanent damage. I also don't ego lift or anything either though. I know how to get to failure without going to far. Definitely could see how younger more ego driven men could seriously hurt themselves though.
@@ozzy6162 You are right in your points. But I never said lifting to failure with heavy weights, you can also go near form failure on several reps in 1 set.
For sure this is not meant for Squats and deadlifts, but it works well for other compound lifts and is extremely safe with machinework.
I just think that most amateur lifters do to much volume to make up for a lack of concentration/dedication/intensity.
Adding volume just makes sense if the intensity is on point and you regenerate easiely.
@@ozzy6162 I much prefer using my first set to go heavy and hard to fatigue the muscles, and the second set at a lower, safer weight, and only going to technical failure. I also only train to failure on isolation exercises. Deadlifting or squatting to failure is a great way to mess things up.
Hey, I've been here since the start, idk if you remember my comments from a few years ago, but I just want to drop by to say that in the years that this channel has been posting videos, I have made a ton of progress and have gone from a beginner to having a physique that I am proud of.
Now, I don't strictly follow all of the channel's conclusion's in my training, and it's not like I credit your videos with building my physique, obviously it has been mostly the result of hard work on my part, but that's not the point I'm trying to make - at the end of the day, each person's journey is their own, and usually the greatest challenges they face are individual and unique to their own journey.
Rather, I just wanted to say that your analytical approach of using critical thinking to review studies instead of blindly following the "science" (I put it in quotes cause a lot of strength training studies are super low effort and barely qualify as science) has definitely molded my approach to training, and I know I can rely on the channel to give level headed interpretations of the latest studies.
I guess what I was trying to get to is that there is a new wave of anti-science dogmatism in the lifting community, much like there used to be a large part of the community following "scientific" dogma. I guess the people blindly going against science don't realise that they are as wrong as those blindly following the science. Because of this, I have heard heavy criticism of your strictly analytical approach to training advice, even from people that I respect inside this community - criticism that I don't agree with.
So I just wanted to say that I am personally grateful for your videos and that I believe your approach to this whole thing is exactly how we should use studies; we shouldn't view information as automatically correct simply because it is scientifically formatted, but rather use the circumstances described within each paper to form our own conclusions. Your videos have significantly helped me over a long period of time, something which I am very grateful for.
Keep going, you're doing great!
I do indeed remember your comment! If I recall correctly, you commented back in 2021 on a free weight vs machine video (your profile pic and name are pretty memorable haha)
It's awesome to hear you've made great progress, and it's an honour that my channel could even help in any small way.
I hear what you're saying about the science vs anti-science stuff. It's unfortunate humans appear to gravitate to the extremes (not just in fitness, in everything). Anyhow, I agree with your thoughts, and your kind words are very generous. Thank you, and all the best :)
That was the longest thank you on earth 🤦🏽♂️✊🏽✌🏽
What do you mean by that you have a physique that you are proud of? Is it even possible?
@@이샘-p9h 😂Yeah, I guess standards tend to change. For some reason though, I feel like I never got any kind of body dismorphia or anything, so even though I obviously always strive to be better, I can say I'm proud of my physique
Dropping an intensively researched video and giving timestamps for the ppl who just read the summary is insane. Much appreciated ❤❤❤
Thank YOU for checking it out! :)
We're all gonna make it brahs
I went from 6 days a week with mediocre results. I’ve been doing full body two days a week and now I’m always asked “do you compete?”never believed in recovery. Don’t make that mistake
i workout 7 days a week with a 3 day split. Your body adapts, you'll make more gains working out everyday.
@@bbrownlmao no. just because you make gains, doesn't mean it is optimal. also, every body is different.
@@rleclaire87 the more time you spend with a pump the faster you will grow. You are literally changing your body by inflating your muscles. F ur science im 250 natty. If you can maintain a pump for 2 hours everyday and you are doing that muscle once every three days you will literally be as big as your pump in 36 days. Working out sore is literally a hack too just lift lighter, the mind muscle connection is insane.
House of hypertrophy should trademark "However" and "For Example"
😂 - I'll get that sorted
löl
Maybe: "howeva".."foe exampeh"
House of However
If you make video about tendon and ligaments that will be very very helpful (no other fitnes influencers did a video)
So please be the one ❤
and great video as always
Seriously this has been something I never had the greatest understanding with. My tendons hurt when I was working out yesterday 😢
Both vigorous steve and Leo and longevity have videos on this.
"The Bioneer" did.
Would also love this!
For everybody short on time here is my a/b fullbody template that i use in an on/off/off-repeat scheme (3x frequency in 9 days):
Calves 3-4x (Weak Point)
Chestpress 3x (Horizontal Push)
Cable Row 3x (Horizontal Pull)
Reverse Lunges 3x (Knee Flexion)
Leg Curl+Laterals Around 3 (Ham Iso+Shoulder Iso Superset)
Biceps+Triceps 3 (Arms Superset)
Calves 3-4x (Weak Point)
High Incline DB 3x (Vertical Push)
Lat Pulldown CG 3x (Vertical Pull)
RDL 3x (Hip Hinge)
Leg Extension+Laterals Machine 3 (Quad Iso+Shoulder Iso Superset)
Biceps+Triceps 3 (Arms Superset)
I really love my split and i think most people could benefit from it if you live a busy life aswell.
There is many individual components that could be changed, like the weak point exercise could be almost anything that you want to bring up the most. You could throw in more exercises or supersets if your time and fatigue allows it. Either way i like the layout have a push, a pull, a leg exercise followed by isos in superset fashion to round up a complete workout.
Enjoy :)
Thats a decent workout! Volumes could be changed around by individual need and exercises as well but I like the overall layout and structure, nothing fancy but simple progarm that can work well for most people.
@@joojotinthanks mate, appreciate your feedback.
Bro thank you a lot for doing this types of videos, they help me a lot and are really good for understanding and inproving the way of training. They are also very dinamic.
Hey dude, great video, as always. I don't wanna sound rude or something, much less knowing how much work you put, but I'm just eager to see a video about the best way to build the upper chest. You are one of the first fitness content creators I rely on when informing myself about fitness and building muscle.
I asked you about this when you uploaded your chest video and you said you were looking on it. Keep grinding king!
Hey dude, thank you for the kinds words! I will indeed have a video on the upper and even lower pecs. Hopefully within the next month!
Inclined dumbell press is best for upper chest. At least 6 sets/week.
If you're struggling to find the right angle on the incline press, you can set up an incline bench in a smith machine and try different angle settings to see what you feel most in your upper chest. Just make sure your your technique is consistent, and then the smith machine takes care of the bar path for you.
@@j00f I take back my first part of the statement due to you being a clown; hell no on the 6 sets. 2 sets to failure with incline
@@AgentwillyBanksbabay6 sets for an entire week is nothing lol
Ever since the Mike Mentzer stuff went viral, I've been training one set to failure on three exercises every four or five days, and the results have literally been astounding. I'm bigger and stronger than i was after doing 5x5 for months or years on end.
A day:
Weighted pull-ups with 3 forced negatives after failure
Weighted dips with 3 forced negatives after failure
Barbell back squat 1 RIR
B day:
Weighted chin ups with 3 forced negatives after failure
Incline dumbbell press to failure
Barbell backsquat 1 RIR
Thanks to this video, I'm gonna add rest pause to the idp after failure and see if it helps progress my upper chest.
Thanks for the great content.
Nothing for shoulders?
@CaveMaan1 idp hits front delts pretty good. Mid and rear definitely suffer a little from this program as well as obviously Hamstrings. But if I was actually gonna add anything it'd be zone 2 cardio
went viral? the HIT stuff is pushing 40 years old or older lol
Ever since i built up my endurance with zone 2 cardio i can easily do supersets. My leg day now takes 20 mins. I do a round of belt squat, ghr, calf raise rest 1 min between rounds. I find since getting fit my heart rate can easily take the work rate and the sets give all major muscle groups sufficient rest without wasting time
how much cardio do you do?
@@marianwysocki49406-12 hours a week of mostly easy runs and rides
Man, your channel gets better by the day! This video was extremely interesting.
Awesome channel.
Been lifting for 12 years and absolutely enjoy your content
Thank YOU, this is awesome to hear :)
Something i would add is that the warmup can be drastically reduced for most people. You dont need 15 minutes of cardio, 10 minutes of mobility and 10 warm up sets. If you're really strapped for time, 2 to 3 warm up sets is more than enough. If they're really heavy compounds, maybe 5 sets max. And thats it. No cardio or mobility needed, you just saved almost half an hour. And if you're doing 2 chest exercises you dont need to really warm up again for the second exercise. Just a single set to feel the exercise and then straight into work sets
I also started doing non overlapping supersets and some myoreps. Its a great addition to save time.
One of the reasons I prefer doing whole body 2-3 times a week is because of how much time warmups would waste if I tried to do shorter sessions several days a week. I also adopted ideas from the Steve Reeves program to go in order of shoulders, then chest, upper back, arms, legs, lower back and abs and I'll use supersets where my last exercise in the superset is a warmup set for my next muscle group to save time as well. Anything lifted overhead I want to be as fresh as possible for and while I'm not as fresh by the time I get to squats and deadlifts the upside is that I'm already totally warmed up by then. This doesn't work for everyone but if you're more of an endurance person than explosive give it a try, I enjoy these marathons much more than trying to do short sessions where I feel like I'm stopping just as I get into the groove.
For bench I like to do a set of pulldowns from 20-25 reps to increase stability, not to failure. Then bar x 10, 1 plate x 5, 1.5 plates x 3, 2 plates x 1. Maybe 5-10 reps of stretches before everything while swinging my arms around just because I've got a bad rotator cuff.
@@universalnetwork264 bad rotator cuff or just weak stabilizer muscles? I had issues on my left but after several months it's now as mobile and strong as my right. Squat U had some good videos on shoulder rehab that helped me a lot. Face pulls also did a lot to fix my shoulder stability.
A great - and very practical + useful - precis of the current scientific literature!!
Dude well done! You nailed minimalist muscle development.
Could u make like a workout routine like leg day, pull day etc but with the most optimal exercises, rep range etc
that would probably either need a really long video or would have no explanation
either way it'll ofc require huge amounts of research
he already has all the numbers you need for it on this channel so i don't really see him doing that
@@godassasin8097 yea i know but its just a suggestion
Basics----
Legs, Squats, Leg Press, Rdls, 6-8 reps
Press - incline bench 3-6,
Pull - Bent rows, 8-12 reps
pullups or chin up
Arms-Shoulders - curl, tricep extension, upright row - 8-12 reps
Hope helps 🙏
bro i just finished a semi military training for job,but i found out my 1 set only strength training is really making me super weak in endurance,im changing my training program,now i want to do multiple sets,i also found out according to vast majority of studies the strength gains of single set and multi set isnt significantly different,but you can gain FAR FAR more muscle from multi set indeed,and i really want to be big now,its sucks to go gym but doesnt look like you are training,thanks for all the guidance bro,now im ready to do your conclusions on hypertrophy
i guess it depends on what you want
some people like sleeper builds
@@godassasin8097 in my country so many people is disrespectful,they are only polite if they are old or if you are a foreigner or so on,it sucks to be treated like sh*t,none of these sleeper build matter if you are treated like that,ive been training for mma too
Military training? I had it made in the military...they trained, paid and fed me. I can save you some money, walk or double-time and do pushups till you can't move, and then do more. I accept VENMO and PAYPAL! This was in Christian charity, brother! God bless!!!
@@FerrellKatz well the semi military training is really required to get a certificate for the job,so i have to go through these and i already finish it,Thank Christ
@@ManlyServant what do you mean by "endurance"? There's no general stamina.
Do you mean specific skills like running or jogging?
Amazing, nothing is more beautiful than efficiency and its profound ability for success, just like this video showcasing that very same idea and aptitude!
Quality information well delivered
Yeah, I am happy with this video, it can help way more people than you imagine!
Thank you so much! :)
A.) Incline DB Press, Wide Pull-down or Wide Pull-up, Dip, Barbell or DB or Cable Row, Lateral and Rear Delt Raise, DB Curl, Overhead Tricep Extension, Shrug and Pullover.
B.) Leg Extension, Seated Hamstring Curl, Leg Press or Squat, RDL or Good morning, Calf Raises, Calf Press, Leg Raise, Cable Crunch.
2 sets Each to Failure. 🤙🔥
Can do A or B every day, A then B then rest day, A then rest day B then rest day. If more rest, incorporate Myoreps/Rest-Pause and or Drop sets.
If possible do antagonistic supersets OR work antagonistic muscles with 1 min rest after each set (which is what I usually do).
Your rear delts, traps and lats are getting a lot of volume compared to the rest. I would remove shrug and pullover and place RDL there with leg curls for A. Then I would place arms in day B and do some exercises with 3 sets instead of 2 unless you do 2 sets with myoreps AND dropsets (carefull to not extend 30reps in total ideally).
The only exercise I would replace is leg extention with sissysquat or reverse nordic or something to put emphasis on the lengthened position instead of contracted. This creates more hypertrophy. Other than that seems like a solid program and well balanced in general.
PS. 1min rest timers aren't always optimal for hypertrophy/strength. Usually they put times from 90s to 300s for hypertrophy to even 600s for strength depending on how heavy you go.
@@axlvanaudenhove6564 I do sissy squats with leg extensions or leg presses quite often.
@@axlvanaudenhove6564 I only do rear raises for rear delts and only shrugs for traps. I don't see that as too much.
@@axlvanaudenhove6564 I do two 2 sets with drops sets and or rest pause sets, both to failure.
Excellent video as usual - I really appreciate the work you put into these.
In terms of a lifting protocol, using a slower eccentric motion compared to the concentric motion may not help with more muscle gains but I do think that it can help with keeping your tendons strong enough to handle heavier weight - this becomes more and more important as you get older. Cycling an eccentric only workout for a week or two is also helpful for old lifters.
The 3/7 Method seems to be just a particular form of using cluster sets. In addition to the hypertrophy aspect - cluster sets are pretty good for getting over a sticking point and for getting used to a heavier weight than you're used to in your normal sets.
BEST Thing I’v Seen ANYWHERE (FULL STOP)
That's very kind of you, thank you :)
Great summary video! Pinning this one to recommend to friends.
Glad to see things are going nicely here. Congratulations on the ongoing successes!
Thank you so much! :)
One of your greatest videos
These videos are so high quality 🔥
Great stuff, thank you! Now do the same for strength please and maybe provide a powerbuilding example as well? Much appreciated!
Thank you for that vid, bro! And for others that helped me too! But specially this one that is and insight for me now!
Last year i made a pass from a routine for another, that is saving more time for me and still developing muscles( actually, when i make the change, in a few time i could see good more gains, and i've been stuck, doing too much and not resting well); but this video came in time, cause i was thinking in how i could optmize my routine or if thereis something there i'm getting wrong! With that, i could see that i was in a good path, actually, but i going to make a better routine! Thanks!
Well, I don't barely train but I have been exploring super sets and even circuits to save time. I now circuit bench, dumbbell row, candlestick and dumbbell lunges. It does seem to help with time.
As a naty , I never made as much progress as the last couple of months..
The minimalist aprouch is 100% for me. 🤷♂️
I do only around the 10 sets a week , I use antagonist supersets ..( mainly for isolation excercises ) But I do reach failure and like to add partials at the end.
Works as a charm.
👍🏻👍🏻
As usual, I love your care and detail my brother!
Thank you so much brother! :)
Love your staff keep it up big fan
Thank YOU my friend :)
Excellent video. Well done.
Thank you very much! :)
I use pre exhaust techniques as well as super sets and drop sets so each muscle group gets multiple sets in a few minutes... leg workout is about 10-15 minutes. 2xs every 7-9 days.
Long lengthened partials and near failure. I feel that a lot of people are misunderstanding failure as completely cooking your targeted muscle. Failure feels like exhaustion that goes away with rest. Stay safe. If you build it, it will come.
Quality, as always. Thank you.
Thank you my friend! :)
I sometimes use the 3,7? method for periods of time on all excercises, although I do mine slightly different, I do
1 rep, 2 seconds rest
2 reps, 3 seconds rest
3 reps, 4 seconds rest
going up the reps in this fashion to absolute failure, then I come back down the reps
which might look like
8, reps, rest 8 seconds
7 reps, rest 7 seconds
6, reps, rest 6 seconds
all the way back down to 0 reps
basically a pyramid, I count the whole block as 1 set. it's a great time saver as well as ensuring both volume and intensity within that set as if you get up to 6 reps, which might not seem a lot, but then that is 21 reps, and then another 15 as you come back down in reps for 36 reps total with a decent weight all within '1 set'.
You also require less warm up as per the structure of starting with very low reps and taking rest in between.
The reps as you come back down might turn into partials but that's ok as just means you're training hard.
When ever I use these I find 1-2 sets per exercise is enough, often Ill do one set (pyramid) then on the second set Ill just go up the reps but not back down again.
It's a good time saver, id say if doing it long term the only con would be it makes it a little harder to track progression as 'one more rep' is essentially one more step on the pyramid which could be a whole more 8 or so reps, so it can be good to throw in a straight set to failure here and there as a first or second set just to give you a number to more closely track progression.
I've found doing this pyramid method is great for programs such as full body where you might be doing a lot of exercises per workout but still wanting to get in volume and intensity
Newyears! New tips. Big steps.
This is a great example of making a simple concept more complicated. Just lift and be consistent and you will see results.
I do enjoy spending more time working out, I just hate the crowded gym. So I do more light controlled dumbbell work at home now. I noticed that failure can look really different at home (no rep with proper form and using targeted muscle only) vs gym (grinding out forced reps dropsets and using some momentum whilst crying and breathing really hard lol). Not sure if the studies mean first or second one and I'm unsure whether I'm going too hard in the gym or too moderate with the dumbbells 😢
Best yet. Many thanks.
Hey man, I dont know if you will see this, but can you make something on losing chest fat? It has been a bane of my existence lol
4 weekly sets per muscle per week is so spot on, I’ve developed a crazy physique with that low volume by being consistent. It’s just hard to accept now that if I want to continue to make good gains I have to up that to 6 or 8 sets
Bro please make a video about how to create my own hypertrophy workout program!! Please bro!!
Sometimes, i just think that maybe we should change the "sets per week, to sets per 7 days". Sure, a week is 7 days. But sometimes people will think that the 'week' constitutes a time frame of monday to sunday, specifically. Hope i say this correctly with correct choice of word 😅 english is not my main language
Believe it or not I just discovered that doing just one set per exercise makes me advance much better than doing 3 sets as I did usually.
I wish more of these studies had videos to show how hard people actually train so we better could see/guess the effective reps pr set
I was coaching a senior aged client for only 30 minutes once a week doing some basic strength training, and i was pretty surprised by her strength progress. I had some serious doubts lol and she actually made some gains. And even thougj i encouraged her to come into the gym at least once more in the week, she never did.
Mike Mentzer's high intensity training principles are what this video describes
I've been watching this channel for the very goal of finding the most time-optimal routine. What I arrived at is:
1 set per muscle group
15-35 reps to failure, followed by 2 drop sets at ~10 reps each
4-6 times per week
Although obviously, 4-6 times a week isn't optimal if you have to get to a gym, but I work out at home.
Getting a good minimal effective dose is the main thing that matters, imo. Progress is progress and better than getting burned out and quitting a month or two in. I have a couple weights in the house and just do a set of each now and then with the big 6 compounds. Some days I'll do 4 sets to failure on pull-ups, others none, but over the week it sure adds up. Same with overhead press, push-ups, barbell rows, deadlift, squats/lunges.. even just ad-hoc with random sets throughout the day to warm up or after sitting too long, I've made progress to the point that the 50lbs is getting into the 20-30+ rep range to failure, and chin-ups over 10, in just a month or two of zero training. Eating usually twice a day, no shakes or anything, just real food.
Sounds whack. I dunno how u even arrived at that conclusion 🤔 Sounds like a mix of different training ideologies smashed into 1, but I don't think it's very ideal...
I'd recommend:
6-20 sets per muscle
5-20 reps till near failure (no reason for anyone to do +20 reps = waste of time!)
3-4 times per week
To save time u can do supersets, rest-pause, myo-reps... If u are a newbie, I'd go with a full body routine.
@@MaximusAdonicus Might sound whack because it's not conventional training advice, but it's been working for me. The rationale is a concoction of the research presented on this channel:
- Longer rest periods are better than shorter rest periods, and volume spread over many days is marginally better than packing more volume in fewer days.
*Conclusion: instead of resting 3 or 5 minutes between sets, rest 24h, and train every day (or skip a day if sore).
- Higher reps are as effective as lower reps for building muscle.
*Conclusion: to minimize risk of injury, ensure adequate volume, and ensure reaching absolute failure, use a weight that you can rep 15-35 times. One of the potential downsides of higher reps is CNS fatigue, but it's not an issue if you're only doing 1 set. That said, I've been varying the weight and reps, so some days I use a weight where I do
Well done!
HIT, baby!
I usually superset biceps and lateral raises since i use the same dumbell weight and don't need to keep any machine or bench occupied while i'm doing the other set
Thank you for the video. I'm doing a weird combination of 3/7 and restpause. I didn't know about these methods and I just thought about how to make training fun again. I don't like resting so I just cut down on the rest time and build up reps like a ladder (15-30 sec rest between steps) until I reach peak amount of reps, then back down like a pyramid or something. Way more fun than waiting around resting. I sometimes also super set at the same time if I feel extra frisky.
The 3/7 is a bad way to give your set volume. If you would swap the numbers around, you'll be as or even more effective while saving time AND fatigue. So basically doing myorep match. Example:
I can do let's say tricep overhead extention with 30kg for 10reps. So I'll say I have to do 15 per set.
I end up doing something like this:
10 reps - 3 reps - 2 reps so you go to failure 3 times in 1 set.
With 3/7 technique you go might go only once or twice close to failure and your first 4 attempts were junk volume to fatigue you, but never bring you to failure. So it takes longer while it gives less stimulus while it gives as more fatigue for the stimulus.
Also resting is incredibly important. Resting 1min is already very little especially for compound movements. Keep doing what you enjoy ofcourse, just keep that in mind. A way to go around that is to superset as more than 2 exercises. Go for maybe 3 or 4. As long as they don't overlap muscles too much.
I didn't explain my method well, but your point still stands, I'm doing things suboptimally, that much is certainly true! :D
Last training I did 1 squat, then 2 deadlifts, 3 squats, 5 deadlifts... until I had between 50-60 totalreps on both, without breaks. My quads didn't think much of it, but my hams felt it the next day.
I enjoy watching numbers go up and I like working towards a certain number of reps, how I get there, depends on the day. But even during the worst days, it should be enough to maintain. I've made some gains with this method too which is nice :)
@@axlvanaudenhove6564
I'm into calisthenics and rest pause is widely used in this type of training, i personally thought it would compromise hypertrophy untill I've seen this video
I had pain in my long bicep tendon from benching and overhead pressing for about a year now. Changed from fast eccentric to slow eccentric and it barely hurts anymore while i have gone up with the load
This is the Video i need i literaly have mentall Problema because i spend so much time in the gym
Hope this helps dude! :)
@@HouseofHypertrophy it did 👍,thanks you for the Video and keep Up the good Work
*thank
I superset everything, fullbody x3 times a week with different exercises each day (flat bench/incline/flies as example). I'm in and out in 90 minutes.
It's NOT optimal but numbers are going up so it's fine because consistency is more important anyways.
I lift heavier and go to failure, and then do lengthened partials to failure. Saves time because I don't have to change weights. Superset with another exercise, done the same way. I workout at least once a week, no more than every other day.
3 years of soul crushing training, 50+ years of results... Worth.
@House of Hypertorphy have you seen a study researching antagonist drop sets that employed rest pause?
I think a single set compound exercise 5-6 times a week is best for beginners that are not used to lifting. That set can easily be done in the morning while boiling eggs for example if one has a home gym close to the kitchen.
😂😂😂
Exactly! If I go all out on one set with two reps there’s no reason for me to be training any more
The biggest drawback of any of these methods that decreases workout time, is by directly or indirectly reducing rest times, and hence building up systemic fatigue. This may be fine when just comparing a single muscle or exercise like research papers do, but when you are talking about a whole workout session, systemic fatigue will be what is limiting the volume you can achieve and that will result in reduced hypertrophy. Basically, there is no shortcuts possible, there's always a tradeoff.
Keep at it and when you no longer fatigue means you got stronger
Well said, and I've learned through experience that you are correct... For example, when I do three sets of bench press, and all to near failure -- about 1 RIR -- then I need at least 5 minutes rest between sets. AND at least 5 days rest before repeating... FWIW, I attempt to get 20 reps each set. Systematic Fatigue, both short and long term is THE major factor.
Could you make a video about FOREARMS hypertrophy??🙏🙏
Coming soon! :)
A couple of studies have indicated that high rep and 8-12 reps have very similar capillarization effects, are you going to update us for capillarization specifically for the upper body(as it’s easy to do to cardio with the lower body specifically legs)
Thank you for these great videos! I think really the best information online and very creatively done. Hey, Just a quick question on the 3 to 7. Do you need to do the 12 rep set and then do this 3 to 7? Or no 12 reps? I like doing a 5 to 9 actually and thank you for this as I have never heard of this routine before.
Hey! thank you for the kind words. With the 3/7 method, there is no 12 rep set performed before. You just do the 3 to 7 rep stuff mentioned in the video :)
I may try the 12 rep set before anyway and then start for increased intensity Thanks again @@HouseofHypertrophy
at present I enjoy training only every other day, Although I still do it in a way that I hit both volume and intensity with 60 sets to failure per month per muscle group
Im thinking about doing ppl (mon/tues/Thursday) then throw in an arm and shoulder day on 4th day. I dont feel hitting a muscle twice a week is ideal. I look better and fully everytime i end up reducing my frequency from being generally lazy sometimes
4 compound lifts: 3 sets of 5 reps. 3x/week. Add 5lb each day. It’s not hard.
I think 8-12 reps in one set is optimal and sustainable. 3 sets in one exercise is what i can manage. So in one week I will have around 9-12 sets per week. Yes this is just for my arms/upper shoulders. Lol
If 4 weekly sets is enough per muscle then I should reduce my sets. But I dont train heavy weight that is why I can train 4 days a week on same muscles! No fatigue or soreness.
Practicing sport depends on your genetics, your health, your food, your injuries, your schedule, your goals, etc. There are multiple factors we have to combine. So studies aren’t connected to our concret life.
Before I was training 6x a week with PPL split, the results is slow. When I changed my split into PPL + Arnold which will take 5days only implementing dropset/superset I noticed gains (literally) and also limit my weekly sets per body part/muscle into 12-18. I was training 2-3hrs before but now I only train 45mins-1hr the results is superior.
Appreciate you showing our paper!
Thank YOU for the awesome papers dude (big fan of your minimum dose for strength work)
I train 1 musclegroup a week 1 dropset too failure. Meaning I sometimes do 6 sets to failure per muscle. Even tough the weight is lower on each set I still go to musculair failure.
I think it would be helpful and also add to the credibility of the video if you listed all of the studies referenced in the description.
Would be appreciated if you can provide the study that was mentioned in 02:55
What I do is to hit specific body parts hard on a rotation such that it might be a week before I return to that body part. I also don’t work out on the weekends (other than light exercise) so I get a good long rest. The other thing I do is what I call long rotations. What is a long rotation? It’s simply rotating through different exercise routines. I rotate every 6-8 weeks. Each routine works my muscles and brain in a different way for a different purpose. My routines are weight lifting, calisthenics, natural movement/animal flow/parkour, boxing/martial arts, trail running/sprinting, yoga/meditation, flexibility training, agility/balance, and swimming, not in that order. I alternate strength, mobility, strength, flexibility, strength mobility, strength, flexibility. That seems to work for me. My goal is to keep my mobility and that also requires strength, flexibility and agility/balance. I also want mobility skills, specifically, the ability to move with ease through diverse environments, possibly while fighting. That works for me. I’m in my 60s but I could be Batman.
15:03 I've tried myo-reps in the past myself. But interesting that there's now proof that they actually work! Though I do recall the inventor having or at least telling about his own study many years ago of the efficiacy of the method.
16:06 That is indeed a weird comparison, but comparing it to 3-5 sets of 8-12 reps would also be weird! I dunno where u pulled those numbers?! The correct comparison would have been 5x5 reps! 'Cos then u'd have the same sets and the same total reps! But ofc the load would have been slightly higher... OR if indeed the 6RM was the equal load, then they could have done 5x6 reps. That way load and sets would have been the same, but reps a bit higher. Anyhoo, this study proved that MORE sets were NOT better than the 5 sets in the 3/7 method!
If I recall correctly this channel has previously "debunked" the idea of effective reps?! 🧐 And if I recall correctly the evidence against (or for) effectice reps was non-existent... Here on the other hand we have 2 studies that literally prove the idea of effective reps!! 💡 Thus you CAN get similar or better gains by cutting out the junk volume! 🙌
It's more dependent on total loads lifted. Someone who does lift very much (novice) probably will need more volume do to the fact that they aren't lifting much total weight very far from potential. 2 sets of 100lbs is different then 2 sets of 200lbs.
One the total load is 200lbs the other is 400lbs. I get gains from 3 reps on up with max effort.
Be careful! Dr Mike is around the corner 🎉🎉🎉
I use to workout every other day but now I work out one day then rest three and repeat and since then my gains have gone up. I use to train like 4 sets of 10-15 reps now I do one set to failure so it takes way less time and im actually making better gains
Mike Mentzer made a lot of sense
I've been training over fifty years and nothing compares to the training method of Mike Metzner and Arthur Jones.
I do 3 straight sets, then 1 Myo-Rep Set. Done with that exercise.
How does the idea of dropsets not go against the fact that 2-3 min rest pauses makes sets more efficient?
Best way to keep muscle through an injury?
I really could use this.
Job is burdensome, and I have little to no time nowdays, I have to milk my gym time as much as possible.
This is unfortunately happens to many, but hopefully this video can help get the most out of shorter sessions! :)
Best of luck my friend
@@HouseofHypertrophy as always, thank you for the free content.
You just have to turn the notification on for this channel
Haha, thank you dude! :)
I do 4 sets to failure per muscle once per week and have seen better results than with more sets.
I've always wanted to try less volume, but never dared because my head says more is more.
Maybe you underestimate the recovery and you grow better with less.
I lift weights once every five days. Full body of course. I do cardio three days a week. Works great!
Please answer me why studies say you can train all your weekly sets once a week but don’t train more than 8-10 sets per muscle per workout? Why is german volume training not ideal if they say training 10sets of 10 reps which should land in good sets per muscle group in a good rep range?