Hey All! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY - Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 0:53 Part I: Tension Matters 4:47 Part II: Stretch Matters 6:50 Part III: Free Weights = More Testosterone = More Gains? 8:16 Part IV: Machines Can Vary the Resistance, but Does It Matter? 11:54 Part V: Research Comparing Training Modalities 16:13 Part VI: Could Dumbbells Be Superior, Though? 18:56 Part VII: Nuances Still Exist Though 21:44 Part VIII: Different Modalities Can Be Complementary 23:13 Part IX: Potential Issue With Resistance Bands + Bodyweight 26:16 Part X: Individual Differences 27:25 Part XI: Summary
@HouseofHypertrophy - Having chapters and a summary are hallmarks of a thoughtful creator, cares more about the viewers than squeezing out a couple more pennies. I appreciate that you don’t “bury the story” like other creators, and this is a big reason I click quickly when I see your videos. I click on the summary, then go back to the sections of most interest. Thank you. Keep up the great work.
This is why they are a great feature in home gyms. Cheap, portable, store small, still provide decent tension. Pretty much perfect for those days you have little time or can't get to the gym.
Resistance band works on both aganise n antaganise muscles. A very useful n challenging exercise tool for core stability over mobility. I love using gymstick, its so very tough workout indeed.
Thank you for all your hard work! Your no-nonsense, no-theatrics approach is such a breath of fresh air on RUclips and I'm so grateful you are sharing your passion with the world. Such a positive force - keep up the amazing work. Salute.
The videos on this channel influenced my workouts more than any other channel. Particularly useful is the research that indicated that 30+ reps, provided they are to the point of failure will grow muscle. This means that on days that I cannot or do not want to go to the gym, I can train at home even though I have a limited number of equipements.
@@repentandfollowjesuschrist6170 Well, what if you don't have the weights to do get to failures in 10 reps? Well, the research presented in this video is useful. It shows that if you have enough weights to get to failure within 30+ reps you can still build muscles. Also, higher repetition training seems to be less damaging on my joints and connective tissues.
Tbh might as well just take a deload in those circumstances unless you're like me and only go to the gym once a week anyway. Hasn't really made a difference to my gains going so little. Got to 27 ffmi as a natty. In fact I think going less often is a major component in that given that 2 weeks off resets the cellular mechanisms that limit responsiveness to training. So tldr just take the day off lol.
@@Arkhs One thing I learned from this channel is that every bit helps. So, I agree with you. Skipping a day/week because life catches up with you is not going to make the days that you managed to get to the gym useless.
Excellent video as usual. Your channel is without exaggeration the single best in its field. Truly is. As an engineer i also always thoroughly enjoy the structured , systematic approach.
With body weight and resistance bands you just have to be more creative. It took me a while to figure exercises that could challenge my hamstrings or quads with resistance bands but once you find those exercises you are goos
This is a brilliant, well-thought, video on the topic. It is interesting and entertaining. Love your work! Your fan and subscriber from Sydney, Australia
While it's useful to keep things simple, 3 RIR for a low rep set (eg 5 reps) and 3 RIR for a high rep set (eg 20 reps) are two very different things. With the latter, it's much harder to judge how many reps you still have left in you, and doing those reps is much more a matter of will (it burns!) than being physically incapable of performing another rep.
When using resistance bands you're supposed to pre stretch them by either stepping further away from door you have attached to, or if under foot or platform grabbing bands further down rather than just from the top of the bands before starting said exercise, therefore you absolutely DO have tension throughout the entire range of motion, as well as bands pulling back on you so that there absolutely IS also eccentric load as well and not just lose band with no resistance during eccentric portion of exercise, plus adding resistance is as easy as continuing to grab lower and lower on bands and or then graduating to a stronger band once one you're using is no longer able to be prestretched any further, then just do same thing with the next biggest band, grabbing that one lower and lower as you progress and then again there IS tension throughout entire range of motion as said before as well as ability to progressively overload as also said before, you're using bands completely wrong if using way it was demonstrated here in video
I've been following numerous fitness channels for years and my conclusion is pretty much this: "good" and "bad" is mostly a question of "for whom?" Many fitness gurus like to point to elite athletes, ignoring that most people (even fit and strong people) are neither elite nor super athletic. We regular folks need different training programs. The fitness industry suffers from worship of the select few at the very top. Most of us have to ignore these lone cases, they're not us and we're not them. Their training programs are crazy, and they often have some of the best medical support in the world for optimized recovery and nutrition and technique and stuff. And even then they sometimes hide bad symptoms they're experiencing. That's not us regular folks. We need something much less extreme.
Excellent video, but I don't agree with your criticism on resistance bands when it comes to the eccentric movement. The same could be said for free weights or even machines. Crap technique shouldn't be a criticism of the tool used. Also, progessive overload isn't really an Issue. I'm doing 200+ lbs excercises without issue. When it comes to load at a stretched muscle position, bands do have a disadvantage, but it can be mitigated somewhat by adjusting the resistance and pre-stretching the band. Is it optimal? No, of course not, but neither is most of what we do in a gym.
The alpha progression app is game changing. I find it surprisingly difficult to be consistent with my logging and I’ve always wanted an app like this, they just usually suck. Glad to be able to support you even if it’s just by using your code. Love the content as always ❤
I’ve spent 10 minutes playing with the app and holy moly. I knew that you wouldn’t use your platform to recommend something unless you truly liked it, but the amount of detail, usefulness, & customizability that obviously went into this app is comparable to Greg Nuckols’ MacroFactor in my opinion. Once again, thank you so much for everything you do for the community at large.
This is really awesome to read, thank you for writing it! I'm really glad you like the app :) And I've heard great things about MacroFactor, I've got to check that out :)
As always an excellent video without bias. I do believe that more stable exercises are going to be superior to less stable one even if that superiority is subtle when it comes to optimizing hypertrophy but I don't think anybody can disagree with anything you said that.
I'm thinking about changing to exercise science (currently studying psychology). How do you like that major so far? Which profession are you aspiring to? Greetings from Germany ✨
For Bands there are somethings to consider: 1. Progressiv overload with resistance-bands is not a problem. You can pick stronger ones and also combine them, also you can add more reps/sets as you wish or need. 2. The potential drop at the eccentric phase could also happen with every other tool (probably except heavy load besides its an accident) when you train with bands you have to focus on constant tension and TuT as with all other modalities. 3. The variable strength curve is exellent for our joints, by deloading the weaker stretched part, where our joints are the most vulnerable to getting heavier the further we go. Arthur Jones was a big believer in variable resistance as youself quoted here. Which is perfectly given. 4. The stretched position is also getting more and more loading as we progress, also you can train to failure until you meet partial reps. 5. You can modify your band loading by prestretching and changing angles very easily. 6. If used to muscle exhaution and further and further smoking your muscle fibres your muscles will close and a kind of occlusion training will kick in in the last reps or atleas as long as you can give the muscle any work, which will further improve metabolite stress. 7. A highly mobile tool to train literally everywhere. So we have Occlusion Training, joint friendlyness, deep tissue fatique slow and fast twitch fibres, nearly infinite overloading capability, the possibility to easily modify TuT, prestretched positions, and partial reps.
Could you do a video on isometric training? As you might know, there are a few products claiming isometric exercise can produce more strength and as much hypertrophy as other modalities in much less time. I have only been able to find a few related studies, including one by NASA where they found it maintained muscular tone/strength in space the same as resistance machines, but then dropped it from use by the astronauts. We appreciate all the work and thought that go into every video you make. Keep up the great work!
@@HouseofHypertrophy it's always the training model that causes the biggest fights. "Bruce Lee used it!". I would really love to see where it lands on the curve, as an older lifter.
Great video, although I will point out in relation to bands you can make them work RE: tension and stress on the muscle in both the eccentric and concentric, so long as you're mindful of whats going on and train smart and adapt, such as with the bicep curl used as example in the images you can do a variation of 21's(or even just partials) as with bands you have the option of gripping them at different points to control how much tension at the bottom of the movement and control the range of motion re partials
Thank you for this, brother! 🙏 I try to involve all training stimuli in my training. But at 27:05, let me assure you: such a difference is impossible 🤭 I myself am a hemiplegic patient (the complete left side of my body is “paralyzed”/spastic), which means I’m not allowed by the doctors to train my spastic side cause that would result in even more spasms, so I only train my right bicep, and believe me when I say: it’s not that drastic as it is in the picture 😅 You can see there’s a difference, but it’s not THAT noticable :) PS: I do train my left tricep too though, as well as chest and back, so my bicep will automatically grow even a small bit 💪
Went ahead and gave that app a shot, big 🐕. It does look very good from what you showed. I've done about 3 years now of weight lifting and just wrote my own routine/program recently. While it wasn't hard and I feel it's probably fairly decent, I wouldn't mind having something to generate one for me, plus considering all the options it has. And the price, IMO, is very reasonable ($5/mo for a year, at the normal price). Thanks for having a sponsor that isn't just junk.
Why not use them all? I adopted a hybrid training style many years ago. I use all forms of resistance, different rep schemes and other protocols. It’s called variety in training, nothing magic like periodization just variety. Many times I use dumbbells, machines, bands and body weight for the same muscle group in a workout. It’s all about tension and overload. How you do it is more about preference and variety.
This video came out just in time for my push workout 😂 Currently listening on the shoulder press machine 💪🏻 I love this channel. It gives me so much motivation and confidence in the workouts I've been doing since May. It's so cool when the things I've noticed about myself and my own training are backed up by studies in your videos.
Hypertrophy is nice but not to be confused with fitness. I used to train just with machines, and I got great results in terms of hypertrophy and ability to use heavier machine weight settings. I would train all winter consistently, but come late spring, a half-day working in the garden and I was sore all over! How does that happen when I do full body weight workouts 3 times a week for months? The problem with machines is that they lock you into a very specific motion and your body adapts to that specific motion. Once you deviate from that just a bit, your muscles aren't adapted to that. So, I changed to dumbbell workouts as much as possible. It was much harder, but better since the dumbbells allow full range of motion without being locked in to a narrow movement. The result was that I could engage in any activity outside the gym without becoming sore, and I had much better fitness. I still use some machines for lifts that are hard to effectively do with dumbbells, but I go to dumbbells for everything else.
@@HouseofHypertrophy more like building strength endurance. All though I’m no where near an expert on endurance at all so I may not know the differences
Regarding bands. Tension at the beginning of the movement can be achieved by simply pre-stretching the band. In addition, partial reps at the end of the set in the lengthened muscle state can be made, or indeed, an additional separate set of partial reps in the lengthened state with a heavier band. Bands and tubes have been a revelation for me, and I'm getting great results. But you must know how to use them.
There are some resistance bands that have high tension from the moment you pull the slack out of them and the tension doesn't vary that significantly. It all depends on the material you use. For example 80kg at the bottom of a squat up to 100kg at the top of a squat with a band I feel is okay.
Resistance bands/tubes and bodyweight excercise can complement each other actually to overcome the overload problem. Tubes are actually better for training since they are less flexible than bands and more durable. Also pre-streching the tubes gives resistance from the start of the movement and a light free weight can be added too to even out the curve. If one combines these three solutions then you overcome the weakness of resistance tubes. Also only one *long* fairly light tube is needed since you can increase the resistance by doubling the band. This not only doubles the amount of tubes you have to push/pull but also shortens the tubes lenght by half, quadrupling the resistance.
I can't tell you how much I appreciate your videos. I have been struggling with sore arm muscles for years. Your education videos finally helped me understand what I've been doing wrong I can't wait to use the alpha progression app thank you.
I'm not sure there's any solid reserach on this unfortunately. For trained individuals, I'm very skeptical it would benefit hypertrophy. If anything, it could intefere with recovery and the amount of volume you could attain with weight training
All studies presented have a duration of weeks, not years. Do weight training and body weight training give the same results in hypertrophy after 3 years? That is the question for many.
Thank you for another great video! I have been bodybuilding for over 20 years and totally agree with everything. When COVID-19 first hit in my area and we could not go to the gym I purchased loop resistance bands to work out at home, despite being leary about their use. I think it might have been the different stimulus, but certain muscle groups actually grew more from band training.These days I use barbells, dumbbells, machines and resistance bands, depending on the exercise or injuries I am training around. I understand they each have their limitations, but can also work very well for the right person in specific circumstances.
If you are trying to be a body builder or training for a specific sport, then I can't say much. But if you are just trying to have a strong healthy body, nothing beats the barbell. It allows you to train multiple muscles at once with single compound movements. And these movements are quite realistic daily movements. And its very easy to measure progress. If you are lifting heavier weights, you are progressing. You just need 4 or 5 compound barbell exercises to target all of the muscles in your body. Its so much easier.
20:50 The "core" does not exist, it is a commercial word used by certain gyms and influencers. Mysteriously, whenever we talk about "core" the muscle is the rectus abdominis. The function of the rectus abdominis is to roll the trunk of the body, its activation during the pushup would make us hit the floor with the forehead. Everyone knows the "core" is used for the abdominal "crunch" but we also want it to be used for the opposite movement... What about the spinal erectors? do they still do something? While we walk the spinal erectors and back muscles works, a lot... we evolve to use them for bipedal purposes. Imagine the demand on a pushup. These types of mistakes have already begun to be exposed in the Spanish-speaking fitness community, but not yet in the English-speaking community.
First, thank you for probably the best fitness channel on youtube. Now, I wonder if your opinion on resistance bands changes, when someone would train only partials in stretched position. It seems stretched partials are at least as effective as full ROM. Using resistance bands would then achieve substantial force already in the stratched position and only slightly increase in the shortened position (say going to 50% of ROM). I am thinking in that case resistance bands could actually prove to be most optimal and safest..
Thank you! I think if someone can get to or near to failure in the 6-35 rep ranges with partial range of motion resistance band exercises at stretched lengths, this may indeed be great for hypertrophy. I'm not sure how easy this is to do this, especially in the long-term as you get stronger and such
@@HouseofHypertrophy i think you could create very high resistance in the stretch position with bands take the banded curl for instance just wrap the band a couple of times around your hands before you start and it would create plenty of tension in the stretch position so much so that perhaps you could only perform the first half of the rep as the weight of the band would be to hard to complete as the band is lengthened but would this matter as this part of the rep isnt as anabolic anyway?
@@saradoherty3875 my point exactly - training only in stretched position seems most anabolic and if you think about it, if using the stretched 50% of a movement the variable resistance actually becomes an advantage because it truly follows the strength curve of the muscle
FWs are more versatile, cost-effective and easier to store/upkeep, but the fact remains that machines are inherently better than FWs because they maximize stability. Maximum stability --> Maximum force transfer --> Maximum yield to the target muscles. The more you destabilize an activity, the more you trade out stimulus of primary muscles to accessory muscles. It's like eating less chicken so that you can eat more rice to get your protein in. Makes no sense. Not only this, but machines also safer without question. "buT AthLeteZ NeeD TO uSe FWs" No, there's is no skill transfer of resistance training to whatever activity the athlete performs unless it's literally a powerlifter that must get better at squat, bench and DL.
Forgive my ignorance: you mentioned that the biceps curl (free weight) is hardest in the middle third and easier at the top and bottom… but I disagree not only from my experiences but from what I’ve read and understand about muscle activation. How I understand it is: with more cross bridges between myosin and actin filaments (if we use the sliding filament theory) and physical space for more cross bridges to connect, the muscle is able to produce more energy. . At the stretch, there are very few cross bridges but a lot of space for more sliding to occur. At peak contraction, there are a lot of cross bridges, but no space for more sliding to occur. The midpoint is the best of both worlds. . From experience with myself as well as clients, I think that the reason it seems easier at the top and bottom is because the subject is simply cheating at the top by not keeping tension via gravity and cheating at the bottom by allowing a “rest” albeit very brief. . How wrong/correct am I?
So in this case, we're not referring to at what point can the muscle generate the most force. Rather, we're referrring to what the hardest position in an exercise is, and the external moment arm plays a role here.
This image is useful: scontent.flhr1-1.fna.fbcdn.net/v/t31.18172-8/29750021_1481534621957555_5936233819655762443_o.jpg?_nc_cat=107&ccb=1-7&_nc_sid=2c4854&_nc_ohc=3SW9S3PhhJ8AX8q82Jl&_nc_ht=scontent.flhr1-1.fna&oh=00_AfA-dKag7j-hvxvUtZik427TSZjL22xvchg5TRA7DGuOCA&oe=63E2BA1C
@@HouseofHypertrophy oh yeah, physics… y’all are great. Could’ve just said “you’re wrong,” but no you explained it and even gave a visual. I appreciate what you guys do. As a CSCS I’m still far from perfect and find it hard to sift through the literature and practice of figuring out how hypertrophy really works. Y’all keep me sharp. Thank you.
Barbells are simple, heavy in nature, weight can be adjusted and you train 2 limbs at the same time. Plus, the barbell is thick, therefore results in having stronger grip.
Very good information. I primarily use DBs and cable machines. Other than pullups, bodyweight just doesn't work for me and I strongly dislike using bands. BBs come in handy for RDLs.
Yeah, but I can't see any real mechanism by which this alters hypertrophy outcomes. Simply delibrately controlling the eccentric can be done with any modality :)
So my takeaway is to just rotate between barbell/ez-bar and dumbbells every week or month to get the results you want. And being wary of a few muscles you might need machines or a good ceiling to develop properly.
The problem with these studies is that it assumes a one-size-fits-all approach. I believe muscle and strength growth are different for each person. For instance I used to follow a 5x5 training program and didn't notice much results, then I changed to doing a standard 3x8 - 3x12 program and my strength went up significantly as well as I gained more muscle. For me it seems the 8 to 12 rep range is optimal, for others 5 or 20 reps may be more optimal. The same may be true for free weight vs machines or specific exercises being better for you individually. You will never discover this from doing a study because they only look at averages and are not individualized. So best is to just experiment and find out what works best for you personally.
I feel that high reps (over 17) tires you out before you can get to failure. In other words, you run out of gas respiratory wise before you’re muscles hit failure. So in that case failure isn’t muscular failure, making that set less effective for hypertrophy. For this reason it seems the rep range of 8-12 is better for hypertrophy
It would seem like there would be a conundrum here. With bicep curls, you stated peak resistance is at the halfway point until that can maximize muscle tension. However, we also talk about activating a muscle in its stretch position which would be at the bottom of the curl. With these two theories it may be possible that just doing partial rep curls from bottom to midway may be superior
Since EMG isn't reliable, would you consider the dumbbell pullover a lat exercise since it puts most of the tension when the lats are stretched? Wouldn't make it the only free weights "vertical pull" exercise? All other free weights exercises are some kind of rows at shortened lengths.
Don't know if this is "better" or not, and I'm definitely a newbie as I've just restarted again after awhile of not doing anything. But when I do chest, I do 3 sets, but broken up into one set of dumbbells, one set of elevated pushups, and one set on a sliding bench trainer that also has bands to increase resistance (think Chuck Norris, Total Gym type machine). I figure if one exercise is missing something, the other might fill in a bit i.e. for the nuance portion of things. Unfortunately, since I use the sliding bench machine as a bench for freeweights, and its pretty low to the ground when level, I almost always use it at least a slight incline. Not a fan of going to the gym, nor do I have the money (or space) for a proper home gym with racks, barbells, etc. Though, I've thought about making some of my own equipment as I've done a lot of experimentation with composites of wood and bamboo with S glass fiberglass cloth and lamination/composites epoxy. You can get some very strong structures out of such combos, and with bamboo, especially if you poke holes in the inner diaphragm and spray expanding foam into the whole pole (increases stiffness strength noticeably, but needs to be combined with S glass cloth and epoxy for truly very strong structures). And buckets filled with sand and water could make decent weights, but you wouldn't be able to use the handles that come on them. You would have to drill multiple, spaced holes and then thread either UHMWPE or kevlar cord into them.
This might sound weird but leg extensions are the best quad builder , they take the quads to complete failure with no limiting facotors such as cardio system ,or other muscles , and they also train all quadricep head to failure . And its a machine exercise not a free weight
It's certainly a great quad exericse, but I don't think it's inherently or neccessarily the best. Ultimately, to maximize quad development a variety of exercises is probably needed, different exercises will emphasize different regions. As I'll detail in a future video on quadriceps hypertrophy, leg extensions and squats may result in different regional hypertrophy, thereby being complementary
@@HouseofHypertrophy yeah i agree a variaty is def needed , but i mean as a single exercise or if you had to chose only 1 quad exercise leg extensions would come out as top imo
@@deadliftalot idk about that, could be about the individual, but my legs are always the best when I do high bar, lower than parallel squats. There were times where I couldnt squat due to an hip injury, where I maxed out the leg extention machine + 20 kg in dumbells on top, but my quads were never as full as they are right now, where I basically only highbar squat with a little assistance work these days and my quads are my best body part ever since I prioritized them.
What about body type? Don't tall skinny people get the most growth from progressive low to mid rep range barbell work? Many bodybuilders have said this as well. Is it possible that the ability to train with heavier loads + stability is the reason? Or, maybe better hormone release due to lessin isolation exercises in a barbell workout?
Hey house of hypertrophy, have you thought about using the summary parts as clips for your other channel? They basically are the same thing right, or are you already doing that?
Bodyweight exercises are great for moderate strength gains, excellent definition, and limited hypertrophy but if you are looking for substantial hypertrophy growth, bodyweight exercises will never achieve what proper resistance training does because progressive overload is capped and while additional reps helps, it is not a replacement.
All good and stuff but WEIGHTED calisthenics is absolutely best for me. Weighted Dips is king for triceps for example (some say its the upper body squat)
Progressive overload with resistance bands that have detachable handles couldn’t be easier. I find it much faster than changing the weight on my pair of dumbbells.
Hey All! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
- Link to FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
0:53 Part I: Tension Matters
4:47 Part II: Stretch Matters
6:50 Part III: Free Weights = More Testosterone = More Gains?
8:16 Part IV: Machines Can Vary the Resistance, but Does It Matter?
11:54 Part V: Research Comparing Training Modalities
16:13 Part VI: Could Dumbbells Be Superior, Though?
18:56 Part VII: Nuances Still Exist Though
21:44 Part VIII: Different Modalities Can Be Complementary
23:13 Part IX: Potential Issue With Resistance Bands + Bodyweight
26:16 Part X: Individual Differences
27:25 Part XI: Summary
😊😊
I feel bad for always clicking on the summary timestamp... thank you guys for your excellent work!
Don't feel bad, it's there for a reason. I completely understand not everyone has the time to watch every minute of the videos :)
@@HouseofHypertrophy yeah! i trust you, and only care what yer findings where, not how you got them.
I watch on 2x speed
@HouseofHypertrophy - Having chapters and a summary are hallmarks of a thoughtful creator, cares more about the viewers than squeezing out a couple more pennies. I appreciate that you don’t “bury the story” like other creators, and this is a big reason I click quickly when I see your videos. I click on the summary, then go back to the sections of most interest. Thank you. Keep up the great work.
I always watch the full video, I Just get carried away everytime :)
The advantage of bands is having 100lbs of resistance in a device which weighs less than 1lbs.
This is why they are a great feature in home gyms. Cheap, portable, store small, still provide decent tension. Pretty much perfect for those days you have little time or can't get to the gym.
Resistance band works on both aganise n antaganise muscles. A very useful n challenging exercise tool for core stability over mobility. I love using gymstick, its so very tough workout indeed.
I utilized bands for years... Great pump. No gains 😤
@@AppalachianApeThat's more than likely down to a multitude of factors other than the bands themselves. Nutrition, overload, RIR etc.
Thank you for all your hard work! Your no-nonsense, no-theatrics approach is such a breath of fresh air on RUclips and I'm so grateful you are sharing your passion with the world. Such a positive force - keep up the amazing work. Salute.
Thank you my friend, I sincerely appreciate those words!
The videos on this channel influenced my workouts more than any other channel. Particularly useful is the research that indicated that 30+ reps, provided they are to the point of failure will grow muscle. This means that on days that I cannot or do not want to go to the gym, I can train at home even though I have a limited number of equipements.
Thank you, dude, that's very nice to hear!
30reps? Quicker and better to do sets of about ten to FAILURE... and when I say failure I mean YOU CANT DO ONE MORE REP!
@@repentandfollowjesuschrist6170 Well, what if you don't have the weights to do get to failures in 10 reps? Well, the research presented in this video is useful. It shows that if you have enough weights to get to failure within 30+ reps you can still build muscles. Also, higher repetition training seems to be less damaging on my joints and connective tissues.
Tbh might as well just take a deload in those circumstances unless you're like me and only go to the gym once a week anyway.
Hasn't really made a difference to my gains going so little. Got to 27 ffmi as a natty. In fact I think going less often is a major component in that given that 2 weeks off resets the cellular mechanisms that limit responsiveness to training.
So tldr just take the day off lol.
@@Arkhs One thing I learned from this channel is that every bit helps. So, I agree with you. Skipping a day/week because life catches up with you is not going to make the days that you managed to get to the gym useless.
Excellent video as usual. Your channel is without exaggeration the single best in its field. Truly is. As an engineer i also always thoroughly enjoy the structured , systematic approach.
That's super kind of you, thank you!
@@HouseofHypertrophy It's the truth.
With body weight and resistance bands you just have to be more creative. It took me a while to figure exercises that could challenge my hamstrings or quads with resistance bands but once you find those exercises you are goos
Great point, thank you for sharing. I wish you the best of gainz!
at the end of the day you body doesn’t care where the stimulus comes from just as long as you are getting it from somewhere
Great work man. The most recent vids have incredible quality. Keep it up!
Thank you my friend, that's very kind of you!
This is a brilliant, well-thought, video on the topic. It is interesting and entertaining.
Love your work!
Your fan and subscriber from Sydney, Australia
Thank you so much my friend!
Most objective and insightful RUclips account in this genre that I've found in 8 years
While it's useful to keep things simple, 3 RIR for a low rep set (eg 5 reps) and 3 RIR for a high rep set (eg 20 reps) are two very different things. With the latter, it's much harder to judge how many reps you still have left in you, and doing those reps is much more a matter of will (it burns!) than being physically incapable of performing another rep.
Those are good points!
When using resistance bands you're supposed to pre stretch them by either stepping further away from door you have attached to, or if under foot or platform grabbing bands further down rather than just from the top of the bands before starting said exercise, therefore you absolutely DO have tension throughout the entire range of motion, as well as bands pulling back on you so that there absolutely IS also eccentric load as well and not just lose band with no resistance during eccentric portion of exercise, plus adding resistance is as easy as continuing to grab lower and lower on bands and or then graduating to a stronger band once one you're using is no longer able to be prestretched any further, then just do same thing with the next biggest band, grabbing that one lower and lower as you progress and then again there IS tension throughout entire range of motion as said before as well as ability to progressively overload as also said before, you're using bands completely wrong if using way it was demonstrated here in video
Thank you!
I've been following numerous fitness channels for years and my conclusion is pretty much this: "good" and "bad" is mostly a question of "for whom?"
Many fitness gurus like to point to elite athletes, ignoring that most people (even fit and strong people) are neither elite nor super athletic. We regular folks need different training programs. The fitness industry suffers from worship of the select few at the very top. Most of us have to ignore these lone cases, they're not us and we're not them. Their training programs are crazy, and they often have some of the best medical support in the world for optimized recovery and nutrition and technique and stuff. And even then they sometimes hide bad symptoms they're experiencing.
That's not us regular folks. We need something much less extreme.
this is literally the channel of my gym science nerd dreams thank u sm !!
Thank YOU for checking it out!
Excellent video, but I don't agree with your criticism on resistance bands when it comes to the eccentric movement. The same could be said for free weights or even machines. Crap technique shouldn't be a criticism of the tool used. Also, progessive overload isn't really an Issue. I'm doing 200+ lbs excercises without issue.
When it comes to load at a stretched muscle position, bands do have a disadvantage, but it can be mitigated somewhat by adjusting the resistance and pre-stretching the band. Is it optimal? No, of course not, but neither is most of what we do in a gym.
The alpha progression app is game changing. I find it surprisingly difficult to be consistent with my logging and I’ve always wanted an app like this, they just usually suck. Glad to be able to support you even if it’s just by using your code. Love the content as always ❤
I’ve spent 10 minutes playing with the app and holy moly. I knew that you wouldn’t use your platform to recommend something unless you truly liked it, but the amount of detail, usefulness, & customizability that obviously went into this app is comparable to Greg Nuckols’ MacroFactor in my opinion. Once again, thank you so much for everything you do for the community at large.
This is really awesome to read, thank you for writing it! I'm really glad you like the app :)
And I've heard great things about MacroFactor, I've got to check that out :)
This channel is amazing. Studies like this should be the Standard. Greetings from Germany!
Thank you my friend! Greetings from the UK
As always an excellent video without bias. I do believe that more stable exercises are going to be superior to less stable one even if that superiority is subtle when it comes to optimizing hypertrophy but I don't think anybody can disagree with anything you said that.
Thank you my friend! :)
💯💯💯💯
As a current exercise science student, I enjoy watching your videos a lot 😂 something about your videos are just mentally stimulating for me 🙌🏾
This is really cool to hear, good luck with your studies!
I'm thinking about changing to exercise science (currently studying psychology). How do you like that major so far? Which profession are you aspiring to? Greetings from Germany ✨
omg my favourite person ever house of hypertrophy
Haha, thank you :)
For Bands there are somethings to consider:
1. Progressiv overload with resistance-bands is not a problem. You can pick stronger ones and also combine them, also you can add more reps/sets as you wish or need.
2. The potential drop at the eccentric phase could also happen with every other tool (probably except heavy load besides its an accident) when you train with bands you have to focus on constant tension and TuT as with all other modalities.
3. The variable strength curve is exellent for our joints, by deloading the weaker stretched part, where our joints are the most vulnerable to getting heavier the further we go. Arthur Jones was a big believer in variable resistance as youself quoted here. Which is perfectly given.
4. The stretched position is also getting more and more loading as we progress, also you can train to failure until you meet partial reps.
5. You can modify your band loading by prestretching and changing angles very easily.
6. If used to muscle exhaution and further and further smoking your muscle fibres your muscles will close and a kind of occlusion training will kick in in the last reps or atleas as long as you can give the muscle any work, which will further improve metabolite stress.
7. A highly mobile tool to train literally everywhere.
So we have Occlusion Training, joint friendlyness, deep tissue fatique slow and fast twitch fibres, nearly infinite overloading capability, the possibility to easily modify TuT, prestretched positions, and partial reps.
Could you do a video on isometric training? As you might know, there are a few products claiming isometric exercise can produce more strength and as much hypertrophy as other modalities in much less time. I have only been able to find a few related studies, including one by NASA where they found it maintained muscular tone/strength in space the same as resistance machines, but then dropped it from use by the astronauts.
We appreciate all the work and thought that go into every video you make. Keep up the great work!
Thank you my friend, and I do plan to have more information on isometrics at some point!
@@HouseofHypertrophy it's always the training model that causes the biggest fights. "Bruce Lee used it!". I would really love to see where it lands on the curve, as an older lifter.
Let's fucking go!! Notification army!!
Haha, thank you! I hope the video is interesting in some way!
Quit cussing
@@rockyjonesspacecadet7089 fuck yeah!
@@felixjimcal On my
Great video, although I will point out in relation to bands you can make them work RE: tension and stress on the muscle in both the eccentric and concentric, so long as you're mindful of whats going on and train smart and adapt, such as with the bicep curl used as example in the images you can do a variation of 21's(or even just partials) as with bands you have the option of gripping them at different points to control how much tension at the bottom of the movement and control the range of motion re partials
Thank you for this, brother! 🙏
I try to involve all training stimuli in my training.
But at 27:05, let me assure you: such a difference is impossible 🤭 I myself am a hemiplegic patient (the complete left side of my body is “paralyzed”/spastic), which means I’m not allowed by the doctors to train my spastic side cause that would result in even more spasms, so I only train my right bicep, and believe me when I say: it’s not that drastic as it is in the picture 😅 You can see there’s a difference, but it’s not THAT noticable :)
PS: I do train my left tricep too though, as well as chest and back, so my bicep will automatically grow even a small bit 💪
This is very interesting, thank you so much for sharing brother! 🙏
Would like to see you dive deep also on isometrics and how effective they are.
I will cover this :)
Went ahead and gave that app a shot, big 🐕. It does look very good from what you showed. I've done about 3 years now of weight lifting and just wrote my own routine/program recently. While it wasn't hard and I feel it's probably fairly decent, I wouldn't mind having something to generate one for me, plus considering all the options it has. And the price, IMO, is very reasonable ($5/mo for a year, at the normal price). Thanks for having a sponsor that isn't just junk.
This is really nice to hear, thank you for sharing dude! All the best with the app :)
Great video!
Thank you!
Why not use them all? I adopted a hybrid training style many years ago. I use all forms of resistance, different rep schemes and other protocols. It’s called variety in training, nothing magic like periodization just variety. Many times I use dumbbells, machines, bands and body weight for the same muscle group in a workout. It’s all about tension and overload. How you do it is more about preference and variety.
Yep, combining them can certainly be complementary and a great way to train!
Thanks for having a summary for when you're short on time.
No problemo :)
This video came out just in time for my push workout 😂 Currently listening on the shoulder press machine 💪🏻
I love this channel. It gives me so much motivation and confidence in the workouts I've been doing since May. It's so cool when the things I've noticed about myself and my own training are backed up by studies in your videos.
Haha, awesome to hear. Thank you for those nice words, and I hope you had a great workout. May the gainz continue!
Dude this was better than I thought it was going to be. Thanks.
Haha, awesome to hear! :)
Hypertrophy is nice but not to be confused with fitness. I used to train just with machines, and I got great results in terms of hypertrophy and ability to use heavier machine weight settings. I would train all winter consistently, but come late spring, a half-day working in the garden and I was sore all over! How does that happen when I do full body weight workouts 3 times a week for months? The problem with machines is that they lock you into a very specific motion and your body adapts to that specific motion. Once you deviate from that just a bit, your muscles aren't adapted to that. So, I changed to dumbbell workouts as much as possible. It was much harder, but better since the dumbbells allow full range of motion without being locked in to a narrow movement. The result was that I could engage in any activity outside the gym without becoming sore, and I had much better fitness.
I still use some machines for lifts that are hard to effectively do with dumbbells, but I go to dumbbells for everything else.
Interesting 🧐.
The principle of specificity is certainly important!
Excellent report as usual 👌 👏 👍. My personal experience has been, the best for me ever were the machines of Arthur Jones, they were outstanding.
Could you please do a video on stamina and endurance? Or have I overlooked a video?
What specifically are you interested in? Like maximizing muscular endurance with a certain exercise?
@@HouseofHypertrophy more like building strength endurance. All though I’m no where near an expert on endurance at all so I may not know the differences
Regarding bands. Tension at the beginning of the movement can be achieved by simply pre-stretching the band.
In addition, partial reps at the end of the set in the lengthened muscle state can be made, or indeed, an additional separate set of partial reps in the lengthened state with a heavier band.
Bands and tubes have been a revelation for me, and I'm getting great results. But you must know how to use them.
There are some resistance bands that have high tension from the moment you pull the slack out of them and the tension doesn't vary that significantly. It all depends on the material you use. For example 80kg at the bottom of a squat up to 100kg at the top of a squat with a band I feel is okay.
Oh, I did not know this. I guess I overlooked this, my apologies!
I have been looking for something like this without luck, do you have any material/brand names? Thanks.
Resistance bands/tubes and bodyweight excercise can complement each other actually to overcome the overload problem.
Tubes are actually better for training since they are less flexible than bands and more durable. Also pre-streching the tubes gives resistance from the start of the movement and a light free weight can be added too to even out the curve. If one combines these three solutions then you overcome the weakness of resistance tubes. Also only one *long* fairly light tube is needed since you can increase the resistance by doubling the band. This not only doubles the amount of tubes you have to push/pull but also shortens the tubes lenght by half, quadrupling the resistance.
Thank you for sharing dude, very interesting!
I can't tell you how much I appreciate your videos. I have been struggling with sore arm muscles for years. Your education videos finally helped me understand what I've been doing wrong I can't wait to use the alpha progression app thank you.
This is really nice to hear, thank you so much !
Excellent summary referring to scientific studies. Thank you!
Thank YOU for checking it out!
Hi could you make a video on sprinting/running? Some people claim if you incorporate it into your training the right way it can boost gains.
I'm not sure there's any solid reserach on this unfortunately. For trained individuals, I'm very skeptical it would benefit hypertrophy. If anything, it could intefere with recovery and the amount of volume you could attain with weight training
All studies presented have a duration of weeks, not years. Do weight training and body weight training give the same results in hypertrophy after 3 years? That is the question for many.
Great videos! Love how you put in the work! 👏👏👏
This is the best no bullshit bodybuilding youtube channel i found
Thank you dude, that's really nice to hear
Thanks for the awesome content, as usual, still waiting for the myo-reps/rest-pause video!!
Thank you my friend! Hopefully I'll get to that soon!
Thank you for another great video! I have been bodybuilding for over 20 years and totally agree with everything. When COVID-19 first hit in my area and we could not go to the gym I purchased loop resistance bands to work out at home, despite being leary about their use. I think it might have been the different stimulus, but certain muscle groups actually grew more from band training.These days I use barbells, dumbbells, machines and resistance bands, depending on the exercise or injuries I am training around. I understand they each have their limitations, but can also work very well for the right person in specific circumstances.
Very interesting, thank you for sharing!
I reintroduced myself to the gym on January first. Just listening to you explain this, really motivates me to get better in my workouts. 😊
This is really great to hear, good luck with your workouts.
so happy i found this page, the amount of time and effort put into these videos is unmatched.. well done lads! keep up the work
Thank you dude!
The was excellent like all your other videos. I take the science you share to modify my workouts. Thank you
Thank YOU for the kind words my friend!
Excellent video - thank you for clearing up some confusion!
Really nice to hear, thank YOU for checking it out!
If you are trying to be a body builder or training for a specific sport, then I can't say much.
But if you are just trying to have a strong healthy body, nothing beats the barbell. It allows you to train multiple muscles at once with single compound movements. And these movements are quite realistic daily movements. And its very easy to measure progress. If you are lifting heavier weights, you are progressing.
You just need 4 or 5 compound barbell exercises to target all of the muscles in your body. Its so much easier.
Killed it once again.
Thank you my friend!
oh, I forgot to say, another absolutely brilliant video.
Thank you my friend!
Could you consider putting your episodes on podcast platforms for those of who set new year resolutions to use RUclips less?
thanks for the free book 😇
No problem :)
20:50 The "core" does not exist, it is a commercial word used by certain gyms and influencers.
Mysteriously, whenever we talk about "core" the muscle is the rectus abdominis. The function of the rectus abdominis is to roll the trunk of the body, its activation during the pushup would make us hit the floor with the forehead.
Everyone knows the "core" is used for the abdominal "crunch" but we also want it to be used for the opposite movement... What about the spinal erectors? do they still do something?
While we walk the spinal erectors and back muscles works, a lot... we evolve to use them for bipedal purposes. Imagine the demand on a pushup.
These types of mistakes have already begun to be exposed in the Spanish-speaking fitness community, but not yet in the English-speaking community.
First, thank you for probably the best fitness channel on youtube.
Now, I wonder if your opinion on resistance bands changes, when someone would train only partials in stretched position. It seems stretched partials are at least as effective as full ROM. Using resistance bands would then achieve substantial force already in the stratched position and only slightly increase in the shortened position (say going to 50% of ROM). I am thinking in that case resistance bands could actually prove to be most optimal and safest..
Thank you! I think if someone can get to or near to failure in the 6-35 rep ranges with partial range of motion resistance band exercises at stretched lengths, this may indeed be great for hypertrophy. I'm not sure how easy this is to do this, especially in the long-term as you get stronger and such
That's exactly the point ROM plays very important role while doing resistance bands workout, it requires some creativity.
@@HouseofHypertrophy i think you could create very high resistance in the stretch position with bands take the banded curl for instance just wrap the band a couple of times around your hands before you start and it would create plenty of tension in the stretch position so much so that perhaps you could only perform the first half of the rep as the weight of the band would be to hard to complete as the band is lengthened but would this matter as this part of the rep isnt as anabolic anyway?
@@saradoherty3875 my point exactly - training only in stretched position seems most anabolic and if you think about it, if using the stretched 50% of a movement the variable resistance actually becomes an advantage because it truly follows the strength curve of the muscle
Another fantastic video my friend! Loved every minute of it. Keep working hard :)
Thank you my friend!!
FWs are more versatile, cost-effective and easier to store/upkeep, but the fact remains that machines are inherently better than FWs because they maximize stability.
Maximum stability --> Maximum force transfer --> Maximum yield to the target muscles. The more you destabilize an activity, the more you trade out stimulus of primary muscles to accessory muscles. It's like eating less chicken so that you can eat more rice to get your protein in. Makes no sense.
Not only this, but machines also safer without question.
"buT AthLeteZ NeeD TO uSe FWs"
No, there's is no skill transfer of resistance training to whatever activity the athlete performs unless it's literally a powerlifter that must get better at squat, bench and DL.
Forgive my ignorance: you mentioned that the biceps curl (free weight) is hardest in the middle third and easier at the top and bottom… but I disagree not only from my experiences but from what I’ve read and understand about muscle activation.
How I understand it is: with more cross bridges between myosin and actin filaments (if we use the sliding filament theory) and physical space for more cross bridges to connect, the muscle is able to produce more energy.
.
At the stretch, there are very few cross bridges but a lot of space for more sliding to occur. At peak contraction, there are a lot of cross bridges, but no space for more sliding to occur. The midpoint is the best of both worlds.
.
From experience with myself as well as clients, I think that the reason it seems easier at the top and bottom is because the subject is simply cheating at the top by not keeping tension via gravity and cheating at the bottom by allowing a “rest” albeit very brief.
.
How wrong/correct am I?
So in this case, we're not referring to at what point can the muscle generate the most force. Rather, we're referrring to what the hardest position in an exercise is, and the external moment arm plays a role here.
This image is useful: scontent.flhr1-1.fna.fbcdn.net/v/t31.18172-8/29750021_1481534621957555_5936233819655762443_o.jpg?_nc_cat=107&ccb=1-7&_nc_sid=2c4854&_nc_ohc=3SW9S3PhhJ8AX8q82Jl&_nc_ht=scontent.flhr1-1.fna&oh=00_AfA-dKag7j-hvxvUtZik427TSZjL22xvchg5TRA7DGuOCA&oe=63E2BA1C
@@HouseofHypertrophy oh yeah, physics… y’all are great. Could’ve just said “you’re wrong,” but no you explained it and even gave a visual. I appreciate what you guys do. As a CSCS I’m still far from perfect and find it hard to sift through the literature and practice of figuring out how hypertrophy really works. Y’all keep me sharp. Thank you.
Excellent video.
Thank you :)
I am training with machines only for i have no spotter yet . But i will use all the methods discribed here in the years to come
Barbells are simple, heavy in nature, weight can be adjusted and you train 2 limbs at the same time. Plus, the barbell is thick, therefore results in having stronger grip.
Very good information. I primarily use DBs and cable machines. Other than pullups, bodyweight just doesn't work for me and I strongly dislike using bands. BBs come in handy for RDLs.
Awesome, I wish you continued gainz!
Resistance bands and cables help to pull weight down. Barbell and dumbbell don't have resistance on that direction.
Yeah, but I can't see any real mechanism by which this alters hypertrophy outcomes. Simply delibrately controlling the eccentric can be done with any modality :)
@@HouseofHypertrophy wouldn't it help with building strength in certain ranges of motion?
Resistance bands are great to use with weights if training at home to make the most out of light weights
I totally see this channel with 1M subs in two years
Thank you dude :)
Thank you for your excellent content!
I am definately looking forward to the ultimate guides :D
Will also give the Alpha Progression App a look.
Thank YOU for the kind words and the support!
So my takeaway is to just rotate between barbell/ez-bar and dumbbells every week or month to get the results you want. And being wary of a few muscles you might need machines or a good ceiling to develop properly.
Great video, keep up the good work!
Thank you! :)
The problem with these studies is that it assumes a one-size-fits-all approach. I believe muscle and strength growth are different for each person. For instance I used to follow a 5x5 training program and didn't notice much results, then I changed to doing a standard 3x8 - 3x12 program and my strength went up significantly as well as I gained more muscle. For me it seems the 8 to 12 rep range is optimal, for others 5 or 20 reps may be more optimal. The same may be true for free weight vs machines or specific exercises being better for you individually. You will never discover this from doing a study because they only look at averages and are not individualized. So best is to just experiment and find out what works best for you personally.
Thanks you for you hard work
the best program includes ALL of these modalities at various points
Great video 🤓
Thank you!
Another *AWESOME* video!!!
Thank you my friend!
Great research. Thanks
Thank you for checking it out!
Great Video.
Thank you!
great video as always 👌
Thank you my friend!
I feel that high reps (over 17) tires you out before you can get to failure. In other words, you run out of gas respiratory wise before you’re muscles hit failure. So in that case failure isn’t muscular failure, making that set less effective for hypertrophy. For this reason it seems the rep range of 8-12 is better for hypertrophy
It would seem like there would be a conundrum here. With bicep curls, you stated peak resistance is at the halfway point until that can maximize muscle tension. However, we also talk about activating a muscle in its stretch position which would be at the bottom of the curl. With these two theories it may be possible that just doing partial rep curls from bottom to midway may be superior
Possibly, there is some evidence showing a stretched partials could be superior: ruclips.net/video/F6XBzMhbHSw/видео.html
100k subs! 👏 👏 👏
Thank you :)
Fantastic as always. Thank you :)
No problemo, thank you for checking it out!
Since EMG isn't reliable, would you consider the dumbbell pullover a lat exercise since it puts most of the tension when the lats are stretched? Wouldn't make it the only free weights "vertical pull" exercise? All other free weights exercises are some kind of rows at shortened lengths.
That's a great shout, I guess it could be considered a vertical pull to some amount.
Going to have another 30 minutes of chilling and learning.
Haha, hope you enjoyed the video dude!
Don't know if this is "better" or not, and I'm definitely a newbie as I've just restarted again after awhile of not doing anything. But when I do chest, I do 3 sets, but broken up into one set of dumbbells, one set of elevated pushups, and one set on a sliding bench trainer that also has bands to increase resistance (think Chuck Norris, Total Gym type machine). I figure if one exercise is missing something, the other might fill in a bit i.e. for the nuance portion of things. Unfortunately, since I use the sliding bench machine as a bench for freeweights, and its pretty low to the ground when level, I almost always use it at least a slight incline.
Not a fan of going to the gym, nor do I have the money (or space) for a proper home gym with racks, barbells, etc. Though, I've thought about making some of my own equipment as I've done a lot of experimentation with composites of wood and bamboo with S glass fiberglass cloth and lamination/composites epoxy. You can get some very strong structures out of such combos, and with bamboo, especially if you poke holes in the inner diaphragm and spray expanding foam into the whole pole (increases stiffness strength noticeably, but needs to be combined with S glass cloth and epoxy for truly very strong structures). And buckets filled with sand and water could make decent weights, but you wouldn't be able to use the handles that come on them. You would have to drill multiple, spaced holes and then thread either UHMWPE or kevlar cord into them.
This might sound weird but leg extensions are the best quad builder , they take the quads to complete failure with no limiting facotors such as cardio system ,or other muscles , and they also train all quadricep head to failure . And its a machine exercise not a free weight
It's certainly a great quad exericse, but I don't think it's inherently or neccessarily the best. Ultimately, to maximize quad development a variety of exercises is probably needed, different exercises will emphasize different regions. As I'll detail in a future video on quadriceps hypertrophy, leg extensions and squats may result in different regional hypertrophy, thereby being complementary
@@HouseofHypertrophy yeah i agree a variaty is def needed , but i mean as a single exercise or if you had to chose only 1 quad exercise leg extensions would come out as top imo
@@deadliftalot idk about that, could be about the individual, but my legs are always the best when I do high bar, lower than parallel squats. There were times where I couldnt squat due to an hip injury, where I maxed out the leg extention machine + 20 kg in dumbells on top, but my quads were never as full as they are right now, where I basically only highbar squat with a little assistance work these days and my quads are my best body part ever since I prioritized them.
Squad 🔔
Haha, always great to see you dude!
@@HouseofHypertrophythanks bro. Always great seeing a vid from you. I see you uploaded one before Monday.haha Nice.
Haha, yep, I finished editing it early :)
What about body type? Don't tall skinny people get the most growth from progressive low to mid rep range barbell work? Many bodybuilders have said this as well. Is it possible that the ability to train with heavier loads + stability is the reason? Or, maybe better hormone release due to lessin isolation exercises in a barbell workout?
Hey house of hypertrophy, have you thought about using the summary parts as clips for your other channel? They basically are the same thing right, or are you already doing that?
I'll potentially do this :)
What i should use to keep my power on training for long time
Bodyweight exercises are great for moderate strength gains, excellent definition, and limited hypertrophy but if you are looking for substantial hypertrophy growth, bodyweight exercises will never achieve what proper resistance training does because progressive overload is capped and while additional reps helps, it is not a replacement.
'No studies have been done comparing resistance band training to free weight/machine/bodyweight training.'
WHY!?
Because resistance bands are cheap, not many bands companies are going to sponsor a study.
Always about money,
@@Gengh13 Having said that, not all resistance bands are cheap. The better quality ones anyway.
Yeah, it's actually quite surprising haha. Hopefully it changes one day :)
28:04 ez fix use chest expanders instead.
Resistance bands without a doubt are the best way to build an upper back I have found
Interesting to hear that, I wish you continued gainz!
Excellent ❤😮😊
Thank you my friend!
22:52 --------------- GREAT!
:)
Just move and keep moving
All good and stuff but WEIGHTED calisthenics is absolutely best for me. Weighted Dips is king for triceps for example (some say its the upper body squat)
Weighted calisthenics is great :)
Progressive overload with resistance bands that have detachable handles couldn’t be easier. I find it much faster than changing the weight on my pair of dumbbells.