One of the things I learned recently is it's not necessarily the repetitions that are the most beneficial but the time under load. If the weight is moved slowly (with a 4-2-4 cadence for example, 4 seconds to contract, 2 second hold, 4 seconds extension) if done to momentary muscle failure is not only very beneficial, but also greatly reduces the possibility of injury. Great video. Really like the mechanical explanation of muscle growth.
You guys are awesome! I'm going back to uni after having completed a bachelor of commerce a couple of years ago, to pursue a career in Physiotherapy, and I just wanted to say. Between your podcast and these videos, they're an amazing learning resource and it's greatly appreciated.
Agree! I’m not into science and was always hold “you’re not good at science” when at high school. These resources are getting me into science and I’m really enjoying these.
I stepped away from my courses for some time. I completely forgot about muscle growth and am curious to relearn it. This brought it all back and more! I miss it!
Dr. Mike, love the videos. Important to know that the Blood Flow Resistance bands (BFR) do not block arterial blood but instead limit venous return. The pressures used are measurable and precises and cause a build up of metabolites thus creating a metabolic dilemma in the muscle. This in turn causes build up of the metabolites which causes that deep burn from the lactic acid. This causes the Pituitary to secretes HGH and this is responsible for the hypertrophy and strength gains. Serum HGH reaches a max level around 20-30 min and trails off after that but once the bands are released, the HGH will effect the growth of not only the muscles you were influencing with the bands, (banded extremity) but it circulates to all of the body and cause hypertrophy that lasts, even though you may not be working those other muscles. . I am a Physical Therapists practicing for 44 years and use the bands on patients with uncanny success.
I'm so glad I didn't click off this video! I'm so curious about how it all works and am obsessed with fully optimizing my routine for hypertrophy. This is so helpful and Interesting, I feel so lucky I found it. I love knowledge and how it allows you to achieve whatever you want.
What i learned, For hypertrophy training: Moderate load and short rest period. For strength training: high load, long rest period. Concentric and eccentric movements are equally important for hypertrophy. Hypoxic training is also important.
@@zber9043 yes i know about that but I’m more interested in its effects on our muscles. For example Bruce lee did static training for several muscles and he was strong but lean, so i was curious as to whether static training and strength without size are correlated
@@bendadickclone7962 yes I think so absolutely. I assume what you’re referring to is isometrics and you can compare them in a way to high load low rep training because isometrics training is just you doing maximal effort in a short amount of time just without movement. It’s going to train muscle fibre recruitment aswell
Old school Bro hypertrophy programs involve training muscles using an undulating Periodization with different rep scheme over a 2 week period - high repetition, medium repetition and low repetition to develop all muscle fiber types (Type 1, Type 2a and Type 2b) and achieve both myofibrillar and sarcoplasmic hypertrophy.
Wow, thanks a lot Mike what a beautiful explanation.. you make such a complex system sound so simple! You have a super understanding of this topic thanks a lot for sharing your vision! Keep up the good work mate, you are a true inspiration! It's clear to see that you have fully understood hypertrophy and put it to practice! Absolutely brilliant stuff man keep up the great work! Going strong.. Dr. Mike 💪😎
I really like that you explained WHY a moderate rep range is beneficial for hypertrophy. The lactate production explanation was great! Thanks so much for this!
This is what I needed, continue posting videos like this, it's so helpful. Btw. I don't saw anyone explaining this topic on such a deeper level! Keep it up!👍
Dude, you just blew my mind. Seriously. I also teach, philosophy, and I try to do it kind of like you. I like your enthusiasm. But also, I try to give them info they may find interesting or valuable, whenever possible. I stopped the video at 17:45 because you just said there are different types of muscle hypertrophy. What?! That means maybe one could target one or the other type depending on various factors, or perhaps try to stimulate growth of all types. Wow.
Yeah, when he broke down how different hypotheric events influence muscle growth it made me wonder how to include it into my weight lifting programs I'm doing. I'm going to start a new one and rewatch this video to tweek it for peak jokiness lol
Sir, many thanks for sharing your knowledge in such a great way.... it is always hard to find someone who can explain stuffs so that it is easy to understand..
Please, do a video on how muscle relaxation occurs. I am of the view that it is a passive process but many of my medical school lecturers have said that it is an active process where ATP is used. However, just recently when we were doing our respiratory system module, the physiology lecturer said that relaxation of the diaphragm is a passive process but when asked how and why, he could not explain it.
Resistant training will activate; muscle hypertrophy actions Inhibit muscle degradation Stimulate the release of anabolic hormones MPS = rate of Muscle Protein Synthesis depends on protein, work to fatigue, and rest. EiMD - Exercise-Induced Muscle Damage DOMS - Delayed Onset Muscle Soreness Appears 24-72 hrs (2-3 days) after the exercise Satellite cells are produced to repair the new muscles, and they stay long after once stopping training. Tenderness - pain without exertion Types of hypertrophy Sarcoplasmic Connective tissue Myofibrillar Hypertrophy is caused by; Mechanical tension (Sarcoplasmic) Metabolic stress (connective tissue) Muscle damage (myofibril) Bodybuilders Moderate load & short rests Powerlifters Higher loads & longer rests Satellite cells are like muscle stem cells They donate nuclei to the damage muscle It calls for pathways to build, like mTor and many others 70% of the muscle are microfibrillar proteins 20% sarcoplasmic 10% mitochondrial Repetitions 1-6 Low: 6-12 Medium 12 + High Low to Medium reps is good for hypertrophy. ATP and calcium are needed for muscle contraction. 1-3 secs: ATP/PC pathway provides immediate energy. With more load… Glycolysis (glucose for energy) when entering 6-12 reps. Initially with the available oxygen (aerobic) Anaerobic once the oxygen is depleted, producing lactate. Lactate pulls water into the cell, and it swells and stimulates anabolism… protein synthesis. Also associated with testosterone and Growth hormone levels. With more volume… (adding all the sets and reps in a single session) The higher the volume, the better the hypertrophy. Hypoxia or vascular occlusion training Lack of oxygen produces nitric oxide NO dilate vessels Once you remove the constricted band, oxygen rush in with nutrients for the muscle, all they metabolize required for the muscle to grow.
Amazing talk! I'm 6'6 and 280 but my macros aren't giving me results. I'm huge but people don't realize it till I'm directly in front of them. What diet would you recommend for a guy like me who doesn't want to starve and enjoys being big, but wants to shred down a little? Absolutely brilliant breakdown by the way. ❤
Please sir, a question. Athletes have been found to have bradycardia and at first, I thought it was because of hypertrophy so as to pump blood to the whole body during exercise. This eventually leads to increased force of contraction. But then again I heard ventricular hypertrophy cam cause heart failure...I Don't understand why
I looked at this video and want to know about my muscles. I am 75 years old and when I flex my biceps, for example, they feel rock hard. I can easily bounce them. I am quite thin. So I have wiry arms. My biceps are smallish. Is there any explanation? I exercise regularly, riding a bicycle and working out in a gym about twice a week. I started working out (3 times a week) in 1979, kept at it until the year 2000. I was at my strongest between those periods. The biggest change in weight in adulthood was when I went from 130-140 lbs. to about 160 lbs. in 1979-80. After that my weight remained fairly constant to this day.
Muscle growth is a pretty simple process. Train hard -> reps slow down -> muscles produce more force -> elicit mechanical tension -> muscle fibers enlarge -> muscle gets bigger. Do this consistently while applying progressive overload, and you become chad
what are these studies mentioned regarding increasing number of sarcomeres in series from eccentric movement and increasing number of sarcomeres in parallel from concentric movement?
Great discussion but it is all predicated on using glucose as the source of energy. I am am on a Keto diet. I am 84 years old a would like to keep on that regeme because of the over all benefits of the Keto way of life. Any help appreciated. thanks.
So what are your thoughts on the duration of load and duration of rest? Since a rep is just a measure of time under a given load, it terms of gaining muscle, does it matter if the duration is ten one second reps reps or one ten second rep? I've also heard after 3-4 minutes of rest between sets, most your strength recovers. However, i've done experiments that say otherwise. For example, i've tried resting for 1 - 10 minutes and each successive minute I was able to gain more of my initial strength back.
Would like to have seen videos on how myofibriller training actually works if it does, sets in rep ranges would be nice, do the cells start healing during our rest. Between sets, after our workout is finished
Mmm so muscle contains triglycerides, I thought that they could be dangerous as they are produced by stress and if not used finish up congregating around the heart tissues.
This is fascinating stuff, thanks Dr. Mike! Along the lines of leveraging lactate and growth hormone, I've read that supposedly one can lift with bigger muscles to possibly promote the release of more growth hormone throughout the body compared to a smaller muscle. Example, if my goal is to get larger biceps, doing bicep work alone is good but there's a limited amount of lactate and growth hormone being released. However if I incorporate quads/hamstrings (significantly larger muscles relative to a bicep) along with my bicep day, by leveraging the size of those muscles and the growth hormone that results from working those big muscles, I could potentially be supplementing more growth hormone into the biceps than just with bicep exercises alone. Curious if you've heard of such a thing and to get your thoughts? Thanks!
It’s a doctors RUclips channel, I don’t blame him for trying to explain the mechanism of muscle contraction. It’s called sliding filament theory (at least it was when I was in college)if anyone wants to learn more. It’s actually pretty cool. 👍
Great video, understood about 7% of it.
Glad im not the only one 🤣
Yeah, he basically said workout hard and eat proteins.. like a lot 😅💪
7??? Dude you’re smart
To skip the Gibberishglobgalab Hyperexplanation Chart and all, Move here 8:26
@@whatnow5932 thanks dude, I’ll be sure to revisit it after 2 years
Thanks Ryan Gosling, you were of great help
One of the things I learned recently is it's not necessarily the repetitions that are the most beneficial but the time under load. If the weight is moved slowly (with a 4-2-4 cadence for example, 4 seconds to contract, 2 second hold, 4 seconds extension) if done to momentary muscle failure is not only very beneficial, but also greatly reduces the possibility of injury. Great video. Really like the mechanical explanation of muscle growth.
This guy really enjoys teaching, you can see it in his countenance! :)
yes yes
Amen !!
Same thing i was gonna write
I'm a med student and i'm also a gym rat, so this video is exactly what i needed to see today 👍👍👍
You guys are awesome! I'm going back to uni after having completed a bachelor of commerce a couple of years ago, to pursue a career in Physiotherapy, and I just wanted to say. Between your podcast and these videos, they're an amazing learning resource and it's greatly appreciated.
Agree! I’m not into science and was always hold “you’re not good at science” when at high school. These resources are getting me into science and I’m really enjoying these.
I stepped away from my courses for some time. I completely forgot about muscle growth and am curious to relearn it. This brought it all back and more! I miss it!
Dr. Mike, love the videos. Important to know that the Blood Flow Resistance bands (BFR) do not block arterial blood but instead limit venous return. The pressures used are measurable and precises and cause a build up of metabolites thus creating a metabolic dilemma in the muscle. This in turn causes build up of the metabolites which causes that deep burn from the lactic acid. This causes the Pituitary to secretes HGH and this is responsible for the hypertrophy and strength gains. Serum HGH reaches a max level around 20-30 min and trails off after that but once the bands are released, the HGH will effect the growth of not only the muscles you were influencing with the bands, (banded extremity) but it circulates to all of the body and cause hypertrophy that lasts, even though you may not be working those other muscles. . I am a Physical Therapists practicing for 44 years and use the bands on patients with uncanny success.
Every lifting bro with a brain needs to watch this. Very good video.
Can we take a minute to appreciate that thumbnail
@Rocco Major correct, nobody cares
No
tony stark
He looked like Ryan gosling lol
It’s why i clicked…oops
I'm so glad I didn't click off this video! I'm so curious about how it all works and am obsessed with fully optimizing my routine for hypertrophy. This is so helpful and Interesting, I feel so lucky I found it. I love knowledge and how it allows you to achieve whatever you want.
What i learned,
For hypertrophy training: Moderate load and short rest period.
For strength training: high load, long rest period.
Concentric and eccentric movements are equally important for hypertrophy.
Hypoxic training is also important.
Static training would be good for strength training right?
@@bendadickclone7962 static training is good for tendons and their connection to the muscles. Take a look at Dr Keith Barr’s stuff.
@@zber9043 yes i know about that but I’m more interested in its effects on our muscles. For example Bruce lee did static training for several muscles and he was strong but lean, so i was curious as to whether static training and strength without size are correlated
@@bendadickclone7962 yes I think so absolutely. I assume what you’re referring to is isometrics and you can compare them in a way to high load low rep training because isometrics training is just you doing maximal effort in a short amount of time just without movement. It’s going to train muscle fibre recruitment aswell
Your videos are soo underrated, so fun and easy learning while watching your videos, you're the best
Old school Bro hypertrophy programs involve training muscles using an undulating Periodization with different rep scheme over a 2 week period - high repetition, medium repetition and low repetition to develop all muscle fiber types (Type 1, Type 2a and Type 2b) and achieve both myofibrillar and sarcoplasmic hypertrophy.
Henneman's size principle
Love it! That was a comprehensive yet concise explanation.
Wow, thanks a lot Mike what a beautiful explanation.. you make such a complex system sound so simple! You have a super understanding of this topic thanks a lot for sharing your vision! Keep up the good work mate, you are a true inspiration! It's clear to see that you have fully understood hypertrophy and put it to practice! Absolutely brilliant stuff man keep up the great work! Going strong.. Dr. Mike 💪😎
Super informative, I love vids when actual mechanisms are explained and this one is definitely it.
Crazy how young this guy is for how knowledgeable he is
Crazy amounts of studying
@@Jay-uo1sn bruh , as long as we live , studying and learning is inevitable
@@Jay-uo1sn studying does have to do with it…
I really like that you explained WHY a moderate rep range is beneficial for hypertrophy. The lactate production explanation was great! Thanks so much for this!
This is what I needed, continue posting videos like this, it's so helpful. Btw. I don't saw anyone explaining this topic on such a deeper level! Keep it up!👍
Awesome video, those 20 minutes worth long long hours of reading, much respect
Dude, you just blew my mind. Seriously. I also teach, philosophy, and I try to do it kind of like you. I like your enthusiasm. But also, I try to give them info they may find interesting or valuable, whenever possible. I stopped the video at 17:45 because you just said there are different types of muscle hypertrophy. What?! That means maybe one could target one or the other type depending on various factors, or perhaps try to stimulate growth of all types. Wow.
Yeah, when he broke down how different hypotheric events influence muscle growth it made me wonder how to include it into my weight lifting programs I'm doing. I'm going to start a new one and rewatch this video to tweek it for peak jokiness lol
@@spacejunky4380 how did it went.:-)
Literally one of the best videos ever! Thank you so much! A lot of good information and great energy. Made the video very enjoyable to watch. 👍🏾
💯💯💯
Sir, many thanks for sharing your knowledge in such a great way.... it is always hard to find someone who can explain stuffs so that it is easy to understand..
Came to channel for the first time... And subscribed ... Really never seen such an explanation . Loved it ❤️
Excellent presentation! Thanks very much.
This video is awesome. Thanks so much Dr Mike!
As a bio major this is a very nice video
Please, do a video on how muscle relaxation occurs. I am of the view that it is a passive process but many of my medical school lecturers have said that it is an active process where ATP is used. However, just recently when we were doing our respiratory system module, the physiology lecturer said that relaxation of the diaphragm is a passive process but when asked how and why, he could not explain it.
Best video on this topic on RUclips
Worth a listen for the series-parallel implications alone. As an electronic engineer I can analogize.
thank you very much...
Great and informative video, sir. Just tell us how to get bigger. 😊
Amazing video mate!
just discovered this channel and really enjoying and learning a lot from it, thanks guys!
Amazing explanations, love your videos
Hey, if you could link some citations I would love to read more about it
Brilliant as always, thank you!
Superb - a tour de force!
Excellent. Thanks.
Resistant training will activate;
muscle hypertrophy actions
Inhibit muscle degradation
Stimulate the release of anabolic hormones
MPS = rate of Muscle Protein Synthesis depends on protein, work to fatigue, and rest.
EiMD - Exercise-Induced Muscle Damage
DOMS - Delayed Onset Muscle Soreness
Appears 24-72 hrs (2-3 days) after the exercise
Satellite cells are produced to repair the new muscles, and they stay long after once stopping training.
Tenderness - pain without exertion
Types of hypertrophy
Sarcoplasmic
Connective tissue
Myofibrillar
Hypertrophy is caused by;
Mechanical tension (Sarcoplasmic)
Metabolic stress (connective tissue)
Muscle damage (myofibril)
Bodybuilders
Moderate load & short rests
Powerlifters
Higher loads & longer rests
Satellite cells
are like muscle stem cells
They donate nuclei to the damage muscle
It calls for pathways to build, like mTor and many others
70% of the muscle are microfibrillar proteins
20% sarcoplasmic
10% mitochondrial
Repetitions
1-6 Low:
6-12 Medium
12 + High
Low to Medium reps is good for hypertrophy.
ATP and calcium are needed for muscle contraction.
1-3 secs: ATP/PC pathway provides immediate energy.
With more load…
Glycolysis (glucose for energy) when entering 6-12 reps.
Initially with the available oxygen (aerobic)
Anaerobic once the oxygen is depleted, producing lactate.
Lactate pulls water into the cell, and it swells and stimulates anabolism… protein synthesis. Also associated with testosterone and Growth hormone levels.
With more volume… (adding all the sets and reps in a single session)
The higher the volume, the better the hypertrophy.
Hypoxia or vascular occlusion training
Lack of oxygen produces nitric oxide
NO dilate vessels
Once you remove the constricted band, oxygen rush in with nutrients for the muscle, all they metabolize required for the muscle to grow.
amzaing - best explanation so far on youtube!
Great short video - keep them coming
Amazing talk! I'm 6'6 and 280 but my macros aren't giving me results.
I'm huge but people don't realize it till I'm directly in front of them.
What diet would you recommend for a guy like me who doesn't want to starve and enjoys being big, but wants to shred down a little?
Absolutely brilliant breakdown by the way. ❤
Please sir, a question. Athletes have been found to have bradycardia and at first, I thought it was because of hypertrophy so as to pump blood to the whole body during exercise. This eventually leads to increased force of contraction. But then again I heard ventricular hypertrophy cam cause heart failure...I Don't understand why
@@comfortable_east thank you sooo much
I looked at this video and want to know about my muscles. I am 75 years old and when I flex my biceps, for example, they feel rock hard. I can easily bounce them. I am quite thin. So I have wiry arms. My biceps are smallish. Is there any explanation? I exercise regularly, riding a bicycle and working out in a gym about twice a week. I started working out (3 times a week) in 1979, kept at it until the year 2000. I was at my strongest between those periods. The biggest change in weight in adulthood was when I went from 130-140 lbs. to about 160 lbs. in 1979-80. After that my weight remained fairly constant to this day.
Dr.Mike, if possible would it be possible for you to explain causes of CTE in full contact sports, such as Boxing, MMA etc
Yes Please
Are there tests that could help guide someone to certain training techniques based on DNA?
He is amazing
could you please cite those studies related to eccentric contractions leading to hypertrophy in series?
Wow! Thanks, Doc really great video on hypertrophy.
best video ever
The best video. Downloading and sharing.
You are so good!
So would the best strategy for muscle size be ~7-12 reps, shorter rest times between sets and lots of sets?
Muscle growth is a pretty simple process. Train hard -> reps slow down -> muscles produce more force -> elicit mechanical tension -> muscle fibers enlarge -> muscle gets bigger. Do this consistently while applying progressive overload, and you become chad
Good content doctor
very good,,, but you forgot to tell what causes connective tissue hypertrophy.
I'm impressed by the muscle drawing
Great video!:)
Is the creatine mecanism in the muscles somehow simillar to the lactate and water pressure on the muscles?
what are these studies mentioned regarding increasing number of sarcomeres in series from eccentric movement and increasing number of sarcomeres in parallel from concentric movement?
Great discussion but it is all predicated on using glucose as the source of energy. I am am on a Keto diet. I am 84 years old a would like to keep on that regeme because of the over all benefits of the Keto way of life. Any help appreciated. thanks.
So what are your thoughts on the duration of load and duration of rest? Since a rep is just a measure of time under a given load, it terms of gaining muscle, does it matter if the duration is ten one second reps reps or one ten second rep? I've also heard after 3-4 minutes of rest between sets, most your strength recovers. However, i've done experiments that say otherwise. For example, i've tried resting for 1 - 10 minutes and each successive minute I was able to gain more of my initial strength back.
Drawing skills have improved
excellent
How much do you have to rest to restore the phosphocreatine and glycogen when using moderate loads 6-12 reps?
I got gains after watching this!
Very well explained video!
This helped alot thank you
Great video. Thank you
Thank you very much.👍👍👍
That shirt is goals
I need my muscle back 😤
Could you make a video about psychostimulants?
Can you please show yours abs and chest muscles for good learn
i endorse this comment
But I don't know if this will happen
lol, the thirst :D
Would like to have seen videos on how myofibriller training actually works if it does, sets in rep ranges would be nice, do the cells start healing during our rest. Between sets, after our workout is finished
Mmm so muscle contains triglycerides, I thought that they could be dangerous as they are produced by stress and if not used finish up congregating around the heart tissues.
Loved this video!
Great detail
Is there a video of just hypertrophy recommendations?
You couldn’t catch me dead taking medical advice from a guy wearing a “Do you even lift bro” T-shirt.
Great video thanks!
thank you so much !!
Good
Can the hypoxic state be triggered by purposefully holding your breath for a certain number of reps?
Thank you so much, tony stark
do you have a video about vitamin requirements for muscle hypertrophy/activity ?
great video, btw.
Did he not address volume vs intensity or did I just miss that oh so important variable? All I heard was higher volume is better because reasons.
Keep posting more please 😊
What a class huh
Me: Man I wonder how to grow muscles like Dr Mike
RUclips Recommended: Science of Muscle Hypertrophy (With the guns I want as the thumbnail)
thanks you sooooo much
99% got thanks
Thank you sir
I never realized that Draco Malfoy knew so much about hypertrophy.
Genius
This is fascinating stuff, thanks Dr. Mike! Along the lines of leveraging lactate and growth hormone, I've read that supposedly one can lift with bigger muscles to possibly promote the release of more growth hormone throughout the body compared to a smaller muscle. Example, if my goal is to get larger biceps, doing bicep work alone is good but there's a limited amount of lactate and growth hormone being released. However if I incorporate quads/hamstrings (significantly larger muscles relative to a bicep) along with my bicep day, by leveraging the size of those muscles and the growth hormone that results from working those big muscles, I could potentially be supplementing more growth hormone into the biceps than just with bicep exercises alone. Curious if you've heard of such a thing and to get your thoughts? Thanks!
That T shirt Is Awesome
To skip the Gibberishglobgalab Hyperexplanation Chart and all, Move here 8:26
It’s a doctors RUclips channel, I don’t blame him for trying to explain the mechanism of muscle contraction. It’s called sliding filament theory (at least it was when I was in college)if anyone wants to learn more. It’s actually pretty cool. 👍
Why only size of type two x fibres increase and not type one fibres??