I was a competitive powerlifter for over 30 years and now I am just trying to deliver a stimulus to my system that makes me "feel good", along with staying strong and making my muscles work and getting the metabolic response I am looking for. Having also worked in the fitness industry during that same time, I believe the industry has failed many by NOT being realistic with clients or helping them understand the importance of movement and mindset that is required to improve ones overall health and longevity. Comparing clients to models or fitness folks doesn't work....we have to educate them about the HEALTH benefits of strength training and eating proper....it isn't about muscles and how you look all the time! Great video!
Strong response, and good openness to individual program experimentation. One factor I think that many people are unaware of is that there is muscle tissue and then there is glycogen. The fibres that are most prone to hypertrophy require high intensity effort, to cause microtrauma. For enhancing glycogen uptake mod to higher volume training combined with a high carbohydrate intake works well. A muscle full of glycogen will measure larger, look fuller, and shrink wrap the skin. The fibres act as a storage container and glycogen the fuel within it. Most people who train (teens and 20s) want immediate results, and a glycogen loaded pumped muscle is immediate even if it is transient. Add in that High intensity is uncomfortable and muscle fibre tends to grow slowly, it's not surprising that folks like volume training. High intensity type training requires that an individual takes a more meticulous approach, and delays gratification for long term success. With volume the style tends to be looser, more exercise variety. Also factor in the social aspect of the gym, if your training in HIT style you are not going to be conversing much, with high volume you can hang out in the gym with your boys, bombing and blasting your muscles. HIT (controlled reps taken to failure or beyond, using predominantly compound exercises, not fun for most). Volume (looser reps not taken to failure, on exotic exercises and a few compounds sprinkled in, FUN). Last point, volume works well with insulin use and lots of carbs... it basically blows the muscle up to extreme hypertrophy. Add in Anabolic steroids, Test, IGF, HGH and various peptides and the level of stimulation required to hypertrophy greatly declines. I think that for most people, sets to failure or a few reps shy of, with low to mod volume, 2-4 sessions per week will work wonders.... with experimentation to find the individuals personal sweet spot. There's much more, but I'll leave it there.
Very good advice. Reasonable recommendations for experimenting with volume and frequency. I have been training and training athletes for almost 40 years. I have experimented with everything under the sun. Exercises, volume, frequency, intensity and many different machines, weights, body weight, bands and other protocols. It all works to a small degree of difference in results. It comes down to preference, time, available equipment and safety. Great content as usual!
Glad to see you posting more. Such an important topic touched on here. Those on the left side of the genetic bell curve are drastically underrepresented.
63 yr old arthritic female -your HIT protocol has kept me functional and I'm able to pursue my love of cycling. I've been doing HIT for 5 yrs now and it's really improved my life.
Thanks Doc, my medicine is once a week mostly static contractions and I have made more progress on that than multi set higher rep sets, I’m a hard gainer Meso/Ecto body type, but I’m happy with my results I feel good and feel I can sustain this into my 50s and beyond.
Dorian Yates comment still stands for all those people; 'it was my job to be the best built person on earth, and I was training for 45min 4 days a week. Don't you think if it needed more, I'd have done more?'
Loved the previous video and the underlying message. It should be required viewing for all men 18+. Whether you go high volume/high rep or high intensity low rep / HIT, Doug's underlying premise remains the same: your genetic potential is capped (without PEDs) and you'll reach your genetic potential following either model of training given a long enough period of time. The hypertrophic gains are governed by your genetics. You can't force a muscle to grow beyond its genetic limits.
What you said is not news. Everyone knows they have genetic limitations capping them. It does not matter if all roads lead to the same destination. The point is why take a longer road if you can reach your destination quicker with a shorter road? The fact is some training protocols ARE more effective in producing results in a shorter time than others and what might be more effective for one person might not be optimum for someone else.
Very well clarified, Doctor! I appreciate that you suggested trying a volume protocol to see what works for the trainee. I've trained both volume & HIT. It's interesting that while I made progress with both protocols they were different outcomes. With volume I became very ripped & lean, but did not make any considerable strength gains because I was lifting so often. Training HIT I'm getting stronger more frequently because I'm taking more rest days & gaining size. I just have to not allow the idea of what a "bodybuilding physique" perpetuated by the fitness industry looks like get the best of my judgment.
I’ve stuck with HIT because I noticed I maintained like 90% of my results doing 1-2 sets to failure per body part, versus doing 15-20 sets at 80% intensity.
The reason I like HIT is it balances everything. It is not just about trying to get the biggest muscles, it also keeps the focus on not getting hurt, on having energy throughout the week. When I first started HIT I did too much. I was worried about intensity so I was doing too many movements as well as rest-pause to increase the workload. The result-I was exhausted for three days, and I didn't see any extra strength gains. I'm currently doing the Big 3 once a week. It works, but I hesitate telling anyone that I work out once a week for 15 minutes, with a bike sprint worked in 3-4 days a week on my commute home.
Generally, I deadlift, squat, row, bench, toe press, various abs, hyperextensions. Sets 2 minimum, usually more, reps 6 and up. Variously throw in delts, curls, hip thrusts, others. Monitor my fatigue and rest when I need a day off. Sprinting and echo bike for fun. Swim to relax. Walk at night to get out of the house. Prioritize protein, healthy fats only. Rarely eat carbs or plants. Still improving. :)
The Deadlift for me is an all in one total body workout and my favourite exercise, especially for conditioning and overall improved health and strength. A moderate weight with multiple controlled reps works perfectly for me 👌
I personally get my best hypertrophy response from constantly changing the volume and frequency of my training. Change is what works for me both physically and mentally. 6-8 weeks on a program and then change things up to another one.
Ultimately it about what works best for the individual. I workout once every 7 - 10 days ... deadlift , Bench press, military shoulder press, finish with biceps/ triceps..one exercise per body part, controlled reps for intensity.. best results ever for me..short, brief, intense 👍
Doug, again good advice. Seems a bit like giving people permission to leave the mantra of the hyjacked HIT formula of very short workouts. I wonder why someone that really wants progression and has come to a stop of it doesn't change some aspects of training. HIT to me means training to technical failure (in a honest way, not faking) and this limits by itself the amount that can be done effectively per workout. More can be done but fatigue will limit the stimulation potential and will increase factors that increase recovery without further benefits. Workouts can be planned in many different ways but there must be a certain amount of stimulation and frequency the reap the most benefits. It should be planned for the individual but most often more general advice will be used as a fit for the individual . I think that hypertrophy stimulation via "beating the logbook in proper form" is a worthwhile goal to strive for since with it come many other benefits and one has more survival beef on the bones. The looks come with it but that doesn't mean hypetrophy oriented training outside of bodybuilding competition has aesthetics as it's primary goal. Well, atleast not for me, but I don't neglect it as a nice side effect. After all we humans have senses that registrate appealing looks. So I wonder in how many cases people have a wrong idea about hypertrophy/mass and or even a dislike for the looks that come with it and because of that focus on other health outcomes from resistance training that come very fast and as a result of that don't want to train just a bit more in volume/frequency. Something like fooling themselves. I don't talk about folks that really have just spare time for working out. Compare to what many woman said in the past that they just train with light weights because they don't want to look muscular. Thus are there many being members of the invisible graveyard or of the seniorhouses?? Btw, still looking good despite wearing a black shirt.
4:07 I also wonder if that 1% who achieved significant hypertrophy could go even farther genetically by adhering to John Little & Doug McGruff's research.
Young people and those on PEDs can tolerate more volume, but that doesn't mean high volume is better. I got insanely strong in my teens from high volume (sometime x2 workouts a day, x6 days a week). I would waste away if I tried to do that now in my 40's, unless I was on some serious gear.
I’m young and do not tolerate more volume. It’s individual entirely, genetics dictate the tolerance. Big 5 is overtraining for me. I do a consolidated routine. You are right though, tolerance to exercise can also change over time in the same person, with age and also experience: ability to deeply inroad and generate massive fatigue for example.
There is a school of thought that has been discussed on the Mind Pump channel that increasing volume at a lower intensity does produce results, and can be great for people with limited energy to burn. I've not done it yet myself, but I'm just saying it is out there. I think when people say "higher volume" people "higher volume same intensity" but that isn't necessarily the case.
So now I No longer have to hide the fact that I sometimes do a second set and sometimes workout on several consecutive days! But seriously when I do I inevitably dial it way back to one set per exercise and multiple rest days.
Hey Dr. Doug, does it matter if I volume train vs HIT as long as I stimulate the muscles and allow for growth? Let's say 5-7 days between workouts to allow for recovery and adaptation? Or is this info specifically targeted towards a slow cadence HIT style single set? Thanks for videos like this. The help tremendously.
I've been thinking the same thing. Over the past decade I've been incorporating the core concepts to avail. machines at the gym and when using resistance bands and home and in PT (I've have quite a few orthopedic surgeries due to OA and old injuries - I'm pushing 60). I've introduced more than my fair share of phys. therapists to these concepts.
I'm a young guy currently plateauing past my beginner gains. I tried upping the volume + eating more without much success. (even though many youtubers say I'm prob not doing enough) Definitely soon trying some more focused low volume training. I feel like I went too hard.
Great video. But your points are valid more so in 2023 than decades ago. Too many folks are even more confused. Here's what I've absolutely learned ... Be absolutely sure you are increasing safe isolated focused inroad. Be absoultely sure you are recovering. To do this one need not be dope trendy and cool. Go slower, go heavier, go less volume, go less time. Your "partner" John Little took SS beyond stagnation. I now go but 100 seconds total TUL one exercise once a week ... three weeks out of four. The results must be measurable as Fred Hahn says ... in size and in tested load and in applied load.
Once again, you prove you're not encumbered by dogmatism and cultish mindset! I've said for years that any serious trainee should do AS MUCH exercise as possible to discover where that point is for them and then adjust accordingly. Frequency and volume are moving targets and need to be considered holistically not dogmatically.
Do you think that it if individuals who have the ability to produce a massive amount of hypertrophy trained the way you recommend in body by science they would reach comparable levels of hypertrophy?
I'm not sure why there's negative comments. People choose to live in the new land of SARM goblins who know no real science. I just like you in your previous video tried every supplement and modality there has been in 25 years.H.I.T every 5 days or so has always produced the only little bit of muscle I've ever had.
Doug, please answer this question as I've never been able to figure it out despite watching your stuff for years and years now. (Original BBS purchaser). WHAT TYPE OF WRIST WATCH DO YOU WEAR?
I was a competitive powerlifter for over 30 years and now I am just trying to deliver a stimulus to my system that makes me "feel good", along with staying strong and making my muscles work and getting the metabolic response I am looking for. Having also worked in the fitness industry during that same time, I believe the industry has failed many by NOT being realistic with clients or helping them understand the importance of movement and mindset that is required to improve ones overall health and longevity. Comparing clients to models or fitness folks doesn't work....we have to educate them about the HEALTH benefits of strength training and eating proper....it isn't about muscles and how you look all the time! Great video!
Strong response, and good openness to individual program experimentation. One factor I think that many people are unaware of is that there is muscle tissue and then there is glycogen. The fibres that are most prone to hypertrophy require high intensity effort, to cause microtrauma. For enhancing glycogen uptake mod to higher volume training combined with a high carbohydrate intake works well. A muscle full of glycogen will measure larger, look fuller, and shrink wrap the skin. The fibres act as a storage container and glycogen the fuel within it. Most people who train (teens and 20s) want immediate results, and a glycogen loaded pumped muscle is immediate even if it is transient. Add in that High intensity is uncomfortable and muscle fibre tends to grow slowly, it's not surprising that folks like volume training. High intensity type training requires that an individual takes a more meticulous approach, and delays gratification for long term success. With volume the style tends to be looser, more exercise variety. Also factor in the social aspect of the gym, if your training in HIT style you are not going to be conversing much, with high volume you can hang out in the gym with your boys, bombing and blasting your muscles. HIT (controlled reps taken to failure or beyond, using predominantly compound exercises, not fun for most). Volume (looser reps not taken to failure, on exotic exercises and a few compounds sprinkled in, FUN). Last point, volume works well with insulin use and lots of carbs... it basically blows the muscle up to extreme hypertrophy. Add in Anabolic steroids, Test, IGF, HGH and various peptides and the level of stimulation required to hypertrophy greatly declines. I think that for most people, sets to failure or a few reps shy of, with low to mod volume, 2-4 sessions per week will work wonders.... with experimentation to find the individuals personal sweet spot. There's much more, but I'll leave it there.
Very good advice. Reasonable recommendations for experimenting with volume and frequency. I have been training and training athletes for almost 40 years. I have experimented with everything under the sun. Exercises, volume, frequency, intensity and many different machines, weights, body weight, bands and other protocols. It all works to a small degree of difference in results. It comes down to preference, time, available equipment and safety. Great content as usual!
Glad to see you posting more. Such an important topic touched on here. Those on the left side of the genetic bell curve are drastically underrepresented.
63 yr old arthritic female -your HIT protocol has kept me functional and I'm able to pursue my love of cycling. I've been doing HIT for 5 yrs now and it's really improved my life.
Thanks Doc, my medicine is once a week mostly static contractions and I have made more progress on that than multi set higher rep sets, I’m a hard gainer Meso/Ecto body type, but I’m happy with my results I feel good and feel I can sustain this into my 50s and beyond.
Anyone adult enough to be doing this ought to appreciate their genetic side and work with not against it. Thanks, Doug, for the sensible advice.
Dorian Yates comment still stands for all those people; 'it was my job to be the best built person on earth, and I was training for 45min 4 days a week. Don't you think if it needed more, I'd have done more?'
Loved the previous video and the underlying message. It should be required viewing for all men 18+. Whether you go high volume/high rep or high intensity low rep / HIT, Doug's underlying premise remains the same: your genetic potential is capped (without PEDs) and you'll reach your genetic potential following either model of training given a long enough period of time. The hypertrophic gains are governed by your genetics. You can't force a muscle to grow beyond its genetic limits.
What you said is not news. Everyone knows they have genetic limitations capping them. It does not matter if all roads lead to the same destination. The point is why take a longer road if you can reach your destination quicker with a shorter road? The fact is some training protocols ARE more effective in producing results in a shorter time than others and what might be more effective for one person might not be optimum for someone else.
Very well clarified, Doctor! I appreciate that you suggested trying a volume protocol to see what works for the trainee.
I've trained both volume & HIT. It's interesting that while I made progress with both protocols they were different outcomes. With volume I became very ripped & lean, but did not make any considerable strength gains because I was lifting so often.
Training HIT I'm getting stronger more frequently because I'm taking more rest days & gaining size. I just have to not allow the idea of what a "bodybuilding physique" perpetuated by the fitness industry looks like get the best of my judgment.
I’ve stuck with HIT because I noticed I maintained like 90% of my results doing 1-2 sets to failure per body part, versus doing 15-20 sets at 80% intensity.
The reason I like HIT is it balances everything. It is not just about trying to get the biggest muscles, it also keeps the focus on not getting hurt, on having energy throughout the week. When I first started HIT I did too much. I was worried about intensity so I was doing too many movements as well as rest-pause to increase the workload. The result-I was exhausted for three days, and I didn't see any extra strength gains. I'm currently doing the Big 3 once a week. It works, but I hesitate telling anyone that I work out once a week for 15 minutes, with a bike sprint worked in 3-4 days a week on my commute home.
When I do a horizontal chess press, my shoulder hurts very much. I can do it with a band and it doesn't hurt. Just mentioning that (79 yrs old)
Generally, I deadlift, squat, row, bench, toe press, various abs, hyperextensions. Sets 2 minimum, usually more, reps 6 and up. Variously throw in delts, curls, hip thrusts, others. Monitor my fatigue and rest when I need a day off. Sprinting and echo bike for fun. Swim to relax. Walk at night to get out of the house. Prioritize protein, healthy fats only. Rarely eat carbs or plants. Still improving. :)
The Deadlift for me is an all in one total body workout and my favourite exercise, especially for conditioning and overall improved health and strength. A moderate weight with multiple controlled reps works perfectly for me 👌
I personally get my best hypertrophy response from constantly changing the volume and frequency of my training. Change is what works for me both physically and mentally. 6-8 weeks on a program and then change things up to another one.
Ultimately it about what works best for the individual. I workout once every 7 - 10 days ... deadlift , Bench press, military shoulder press, finish with biceps/ triceps..one exercise per body part, controlled reps for intensity.. best results ever for me..short, brief, intense 👍
Doug, again good advice. Seems a bit like giving people permission to leave the mantra of the hyjacked HIT formula of very short workouts. I wonder why someone that really wants progression and has come to a stop of it doesn't change some aspects of training. HIT to me means training to technical failure (in a honest way, not faking) and this limits by itself the amount that can be done effectively per workout. More can be done but fatigue will limit the stimulation potential and will increase factors that increase recovery without further benefits. Workouts can be planned in many different ways but there must be a certain amount of stimulation and frequency the reap the most benefits. It should be planned for the individual but most often more general advice will be used as a fit for the individual . I think that hypertrophy stimulation via "beating the logbook in proper form" is a worthwhile goal to strive for since with it come many other benefits and one has more survival beef on the bones. The looks come with it but that doesn't mean hypetrophy oriented training outside of bodybuilding competition has aesthetics as it's primary goal. Well, atleast not for me, but I don't neglect it as a nice side effect. After all we humans have senses that registrate appealing looks. So I wonder in how many cases people have a wrong idea about hypertrophy/mass and or even a dislike for the looks that come with it and because of that focus on other health outcomes from resistance training that come very fast and as a result of that don't want to train just a bit more in volume/frequency. Something like fooling themselves. I don't talk about folks that really have just spare time for working out. Compare to what many woman said in the past that they just train with light weights because they don't want to look muscular. Thus are there many being members of the invisible graveyard or of the seniorhouses?? Btw, still looking good despite wearing a black shirt.
4:07 I also wonder if that 1% who achieved significant hypertrophy could go even farther genetically by adhering to John Little & Doug McGruff's research.
Go on Doug! Can't stop, won't stop!
Young people and those on PEDs can tolerate more volume, but that doesn't mean high volume is better. I got insanely strong in my teens from high volume (sometime x2 workouts a day, x6 days a week). I would waste away if I tried to do that now in my 40's, unless I was on some serious gear.
I’m young and do not tolerate more volume. It’s individual entirely, genetics dictate the tolerance. Big 5 is overtraining for me. I do a consolidated routine. You are right though, tolerance to exercise can also change over time in the same person, with age and also experience: ability to deeply inroad and generate massive fatigue for example.
Yes, age and PEDs are major factors in exercise tolerance and response.
@@declan5184 same here, when I was young I used to overtraining quickly with volume training. I'm older now and nothing changed
Perfect advice as always Doug thank you
There is a school of thought that has been discussed on the Mind Pump channel that increasing volume at a lower intensity does produce results, and can be great for people with limited energy to burn. I've not done it yet myself, but I'm just saying it is out there. I think when people say "higher volume" people "higher volume same intensity" but that isn't necessarily the case.
So now I No longer have to hide the fact that I sometimes do a second set and sometimes workout on several consecutive days! But seriously when I do I inevitably dial it way back to one set per exercise and multiple rest days.
Hi Doug some more exercise videos would be great to watch
Hey Dr. Doug, does it matter if I volume train vs HIT as long as I stimulate the muscles and allow for growth? Let's say 5-7 days between workouts to allow for recovery and adaptation? Or is this info specifically targeted towards a slow cadence HIT style single set? Thanks for videos like this. The help tremendously.
Dr. Is there somewhere that sells used and affordable MedX machines?
I've been thinking the same thing.
Over the past decade I've been incorporating the core concepts to avail. machines at the gym and when using resistance bands and home and in PT (I've have quite a few orthopedic surgeries due to OA and old injuries - I'm pushing 60). I've introduced more than my fair share of phys. therapists to these concepts.
I will also add what Mentzer said Exercise science stems from Medical science, the Weider principles can't override that...
I seen the clocks you have in view from each machine… How long do you try to reach with each portion of the rep? - TY
I'm a young guy currently plateauing past my beginner gains. I tried upping the volume + eating more without much success. (even though many youtubers say I'm prob not doing enough)
Definitely soon trying some more focused low volume training. I feel like I went too hard.
Great video. But your points are valid more so in 2023 than decades ago. Too many folks are even more confused. Here's what I've absolutely learned ... Be absolutely sure you are increasing safe isolated focused inroad. Be absoultely sure you are recovering. To do this one need not be dope trendy and cool. Go slower, go heavier, go less volume, go less time. Your "partner" John Little took SS beyond stagnation. I now go but 100 seconds total TUL one exercise once a week ... three weeks out of four. The results must be measurable as Fred Hahn says ... in size and in tested load and in applied load.
We appreciate all the good info that you / your channel generate sir ! :)
Great message
Once again, you prove you're not encumbered by dogmatism and cultish mindset! I've said for years that any serious trainee should do AS MUCH exercise as possible to discover where that point is for them and then adjust accordingly. Frequency and volume are moving targets and need to be considered holistically not dogmatically.
Do you think that it if individuals who have the ability to produce a massive amount of hypertrophy trained the way you recommend in body by science they would reach comparable levels of hypertrophy?
Can I do this training protocol and eat 100g protein every day and build muscle as a 6’2, 207lbs, 30 year old male?
Doctor, what are your thoughts on consuming a tbs of brown sugar just prior to the workout?
Just guessing that the high volume proponents were all young people. That volume will catch up to them at some point.
Perhaps not as bad as training very heavy would.
@@armandbasilico9002 true, but you know most aren't going high volume and light weight nor slow speed
I do a workout once a week, never the same one.
🎉
The worlds not going to burn down - just France.
So once a week each workout? So train 2xs a week
You look good in that outfit.
I'm not sure why there's negative comments. People choose to live in the new land of SARM goblins who know no real science. I just like you in your previous video tried every supplement and modality there has been in 25 years.H.I.T every 5 days or so has always produced the only little bit of muscle I've ever had.
Yep survivorship bias
Very echoey
Doug, please answer this question as I've never been able to figure it out despite watching your stuff for years and years now. (Original BBS purchaser). WHAT TYPE OF WRIST WATCH DO YOU WEAR?