Hypertrophy Guide | Quads | JTSstrength.com

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  • Опубликовано: 30 сен 2024

Комментарии • 587

  • @tjcripe7222
    @tjcripe7222 4 года назад +710

    This man never skips brain day

    • @ghfjfghjasdfasdf
      @ghfjfghjasdfasdf 3 года назад +2

      🤟

    • @Libtardo123
      @Libtardo123 3 года назад +4

      @Lawrence Wilson wow! Now the bots are working together

    • @qqq111444
      @qqq111444 3 года назад +2

      Lol

    • @LuYorriqueño
      @LuYorriqueño 2 года назад +1

      Haha this is a dope comment!

    • @Tubecraft1
      @Tubecraft1 2 года назад +2

      I think he has 4 brain days per earth day 😀

  • @jonh013
    @jonh013 6 лет назад +435

    Doctor, you're getting so big your muscles are preventing you from enunciating your own name in the intro lol

    • @BBina18
      @BBina18 6 лет назад +11

      Ha Ha. Glad I read this comment as the video was starting

    • @realtalkwithjordan8026
      @realtalkwithjordan8026 6 лет назад

      Lol literally thought the same thing when i watched no joke

    • @vickyhanggara9920
      @vickyhanggara9920 5 лет назад +7

      Doctor zz.. bzz.. zzt.. here

    • @James-303CO
      @James-303CO 5 лет назад +2

      I had to replay that shit cause I had his name and what I heard was like what the... haha

    • @ClarkPotter
      @ClarkPotter 5 лет назад

      Thought the same thing lol.

  • @MrHasie
    @MrHasie 6 лет назад +97

    That moment you realize you've been maintaining quad size this whole time. Fuuuck.

    • @marcellowheeler88
      @marcellowheeler88 5 лет назад +12

      This, I'm so pissed at myself lol, I've had a 4 plate squat for over a year and each time I try it, it feels just as heavy and hard as the first time.

    • @jjwp-ql5rv
      @jjwp-ql5rv 5 лет назад +10

      @@marcellowheeler88
      You are supposed to progress. You are obviously just struggling with a heavy weight. There's no way you should have the exact same weight and rep range a year on.

    • @Bunny11344
      @Bunny11344 7 месяцев назад

      I’m just doing too many different exercises now I’m terrified hearing 3 exercises at 6 sets 😭

  • @wesleywilliams5580
    @wesleywilliams5580 6 лет назад +324

    "Hey guys! Dr. Mike Izzzzmh here"

    • @grizzlymanverneteil4443
      @grizzlymanverneteil4443 6 лет назад +18

      *Izzeremehah

    • @VB-zx1yk
      @VB-zx1yk 6 лет назад +11

      Glad i wasnt the only one who thought he mumbled his last name hahaha

    • @grizzlymanverneteil4443
      @grizzlymanverneteil4443 6 лет назад +15

      Vlado Bokan even he don't know how to say it.

    • @jjwp-ql5rv
      @jjwp-ql5rv 5 лет назад +1

      @@grizzlymanverneteil4443
      He just said it quickly.

  • @thebigskittle
    @thebigskittle 6 лет назад +406

    No skipping neck day for this guy.

    • @MrHasie
      @MrHasie 6 лет назад +12

      GalacticGoblin Wonder what the MEV is.

    • @elabbassennouni87
      @elabbassennouni87 6 лет назад +7

      if you deadlift with your head up you'll work your neck too

    • @Rajomega1
      @Rajomega1 5 лет назад +1

      Makes u look manly

    • @closegripbenchpress489
      @closegripbenchpress489 5 лет назад +1

      @@puppy8125 no, why would it injure you

    • @RandomHandGum
      @RandomHandGum 5 лет назад +4

      He actually probably does. Big head = big neck

  • @timharder2642
    @timharder2642 6 лет назад +115

    This is THE most refreshing fitness channel I've ever seen. Breaking everything down and explaining almost every choice of action. Subbed!

  • @TunnelVisionAthletic
    @TunnelVisionAthletic 6 лет назад +361

    I love how Mike talks like his teaching a kindergarten kids. fucking awesome!

    • @kavinpatel2748
      @kavinpatel2748 6 лет назад

      Alex Sutton ok

    • @vouvray59
      @vouvray59 6 лет назад +8

      He's, not his.

    • @symbolsarenotreality4595
      @symbolsarenotreality4595 6 лет назад +5

      I know! Its amazing how he insults everyone's intelligence so much, its fucking unreal!

    • @symbolsarenotreality4595
      @symbolsarenotreality4595 6 лет назад +1

      Fart is on to it,he's as in he is.

    • @MrHasie
      @MrHasie 6 лет назад +1

      Alex Sutton because we're all meat heads... tired of that commercial

  • @JacobawSnow
    @JacobawSnow 3 года назад +4

    Dang, I’ve been treating leg extensions like freshly grated parmesan.

  • @gunderhaven
    @gunderhaven 5 лет назад +49

    Can we get a lung hypertrophy guide for speaking without breathing like that?

  • @timothydelaney4839
    @timothydelaney4839 4 года назад +20

    At 4:36 Mike's mouth makes a 'pop' sound and I can't get over it lol

  • @alpolacci
    @alpolacci 6 лет назад +157

    In your life, find someone who looks at you like Dr. Mike looks at the barbell during skullcrushers

  • @ActionZach
    @ActionZach 4 года назад +18

    When I get jacked I’m going to personally thank Dr. Mike Izzhzrtl

  • @Nuppersson
    @Nuppersson 4 года назад +3

    Mike takes his last name to failure

  • @Ophio117
    @Ophio117 6 лет назад +62

    On videos like this, which are pure gold for free, I always wonder about the 26 people who didn't like it.

    • @bmstylee
      @bmstylee 6 лет назад +15

      They are athlean-x fan boys.

    • @rufaromhonda164
      @rufaromhonda164 6 лет назад +15

      Personal trainers who've been BS'n their clients

    • @klajdikaca1991
      @klajdikaca1991 4 года назад

      I just found this chanel,this people that dislike should be retards.this is gold for free

    • @rachelt.7408
      @rachelt.7408 3 года назад +1

      they dont like how they are told theyve been living in MV habits, and have been doing all the opposite things he teaches and are upset their results suck

  • @louisjwiese5515
    @louisjwiese5515 4 года назад +23

    Have to say, when I started adding lunges and deep (ass to grass) smith machine or hack squats to my routine, things very quickly changed for the better.

  • @gzaf83
    @gzaf83 6 лет назад +342

    If u watch this series, there is absolutely zero need for a personal trainer, this is GOLD.

    • @FairwayGolfFitness
      @FairwayGolfFitness 6 лет назад +54

      I agree that these videos are GOLD and that they take away a lot of the guess work when it comes to programming; but saying that they eliminate the need for personal trainers is excessive. Dr. Mike even says it himself that these are just guidelines and if you read his website he elaborates on the variance of MEV and MRV thresholds. If you have a (knowledgable) personal trainer they can design a program that is tailored to the individual and monitor progress to determine if modifications are necessary. Even the best personal trainers can benefit from having a coach.

    • @gzaf83
      @gzaf83 6 лет назад +13

      Jordan Baker-Blanc For the average consumer tryna get just a tad bit more muscle (with about 2 years of lifting), a personal trainer is...not required

    • @FairwayGolfFitness
      @FairwayGolfFitness 6 лет назад +22

      +SAGE 67 I didn't say it was required. I said that they still serve a valuable function and can help optimize your training...

    • @pacmann.
      @pacmann. 6 лет назад +10

      Not if you have sloppy form!

    • @billytheweasel
      @billytheweasel 6 лет назад

      agree

  • @KingsguardRP
    @KingsguardRP 6 лет назад +76

    Patiently awaits bicep hypertrophy

  • @jamiejensen968
    @jamiejensen968 6 лет назад +19

    Stoked i found this channel! Hear your name all of the time on Jeff Nippards channel and have meant to look you up

  • @spencermariano8454
    @spencermariano8454 6 лет назад +41

    O wise Mike and the parable of the fettucini

    • @lrgpapi
      @lrgpapi 6 лет назад +1

      Its an analogy not a parable.

  • @Piface2099
    @Piface2099 6 лет назад +40

    I came to this channel after stumbling on one of this guy's podcasts...Just amazing...Insane knowledge by a guy who knows his shit back and forwards. Plus he is like the only buff guy on YT who can talk for over a minute without getting out of breath lol

    • @adampilarski201
      @adampilarski201 6 лет назад +2

      lifeofnate this dude can talk forever haha he speaks so quickly

    • @tangomango2459
      @tangomango2459 6 лет назад +2

      LOL!

    • @waqidj
      @waqidj 5 лет назад +4

      lifeofnate you haven’t met the man. Stan efferding.

  • @Brayden-c9o
    @Brayden-c9o 6 лет назад +45

    I've been training in the 5-8 rep range my whole gym career (almost 12 months). Can't wait to start training in the higher rep ranges this August. I took my squat to 285lbs @158lbs but my legs still look like hotdogs so hopefully some more volume will elicit some much needed growth. Thanks, Mike!

  • @trainingwithhope
    @trainingwithhope 6 лет назад +24

    Made me hungry with the pasta reference

  • @WillsThoughts
    @WillsThoughts 6 лет назад +21

    Binge watching this series and i find out this just released four minutes

  • @pramesh.gurung
    @pramesh.gurung 6 лет назад +13

    Add front squats too .. it is really loads your quads 👍🏻👍🏻

  • @mohammadsk2974
    @mohammadsk2974 5 лет назад +6

    Med schoolers who watch these videos only for Maintenance Volume 😂🙋🏻‍♂️

  • @Kkuk84
    @Kkuk84 4 года назад +1

    So 12 sets for quads, im gonna presume 10 sets for hamstrings and 8 for calves, thats 30 sets for legs when u factor in all the other muscles am i spending 2-3 hrs per day 7 days per week in the gym?

  • @jayseb
    @jayseb 2 года назад +8

    This video and the complete playlist is a fantastic contribution to people, and honestly, for my training life. Thank you so much for sharing your knowledge and making it so accessible. If you don't get it here, you'll probably never will. Congrats.

  • @juanm7185
    @juanm7185 6 лет назад +1

    I just go fucking ham with every muscle in my body. And now and seeing growth .

  • @azulsimmons1040
    @azulsimmons1040 6 лет назад +51

    Form also plays a huge part in squats not hitting the quads. I couldn't feel my quads because I was shifting the weight to my back and hamstrings as I came out of the hole. Finally I read an older post from Rippetoe specifically explaining the hamstrings are to stabilize the weight at a particular back angle and you need to make sure the knees track forward at the bottom and the bar rises in a straight line to prevent the good morning squat. Changed everything. My hamstring soreness after squatting went away and I started to feel it in my quads. Weight dropped a little though and I really have to focus on keeping pressure on the quads and a straight bar path, so I don't bend forward and good morning the squat.

    • @someHandle95
      @someHandle95 6 лет назад +2

      Azul Simmons Those technical improvements will also keep you safe ! Great job man.

    • @ElreyRayo
      @ElreyRayo 5 лет назад +1

      Rippetoe's purpose its strength gains with his (hip-drive) program, the straight back & chest up is mainly for quads, hence for bodybuilding

    • @johntrains1317
      @johntrains1317 5 лет назад

      Glad to hear it. I want to catch this quote and post it for people who font understand rippetoes sweat curing.

    • @michelrood2966
      @michelrood2966 2 года назад

      Noob 😆

  • @randygentry1207
    @randygentry1207 6 лет назад +16

    This is good stuff...basicly a prillipin’s chart taylored to each muscle focused on growth more than strength...will be the next rosetta stone for programing

  • @justinjakimiak1998
    @justinjakimiak1998 4 года назад +4

    Juggernaut, home of the absolute intellectual and physical unit

  • @fourleaf3797
    @fourleaf3797 6 лет назад +25

    Dr Mike, I've been listening to this guy for the last 2 weeks for like 6 hours a day mon-fri

  • @remyemeto8124
    @remyemeto8124 3 года назад +1

    Wouldn’t say high bar squats are the king since your quad hypertrophy is limited by other smaller muscle groups such as the upper back/rhomboids

  • @bobdoyle5945
    @bobdoyle5945 4 года назад +1

    juggernaut looks awfully similar to metallica ! thought metallica sucks now it does not bother me

  • @florinszasz5506
    @florinszasz5506 2 года назад +1

    6 sets to menatin quads me grow quads with 4-5 sets :)) how now i am 21.5 inch leg size.

  • @cerium58
    @cerium58 2 года назад +1

    Full range! Like Tom Platz said, "Its scary!"

  • @tammyb9966
    @tammyb9966 6 лет назад +5

    I love how you seem to absolutely love what you do! I just started watching your videos about 6 days ago and I was completely convinced to change my way of thinking with bodybuilding! I wasn't doing the once a week training but I was doing twice a week with way too many exercises and sets and reps and have been for the past 2.5 years.. this has taken a toll on my system. Anyways, I started 5 days ago with doing alot less and I'm super excited about lifting again, which I haven't been in a while! Don't know if this will work for me but it's not always about the destination, you have to enjoy the ride too! So thanks so much for the information and keep it coming because I'm listening!

  • @Tavvoos
    @Tavvoos 5 лет назад +3

    Subbed. But man you need to speak a bit slower.
    Very informative.
    Appreciated

  • @SMydland
    @SMydland 6 лет назад +4

    Marvelous Max.M!? If your here.. how mutch do you think snatches, cleans ect contributes to the MRV for weightlifters?

  • @MaxAhumada
    @MaxAhumada 5 лет назад +1

    If high rep exercises isn't the way to go with quads, how does it explain that the time my quads were the biggest was when I used to cycle a lot. I suppose cycling is a form of high rep exercise, am I right? Now that I only work my quads with heavy lifting, my quads are nowhere near the size they used to be like 10 months ago.
    Anyone care to shed some light on this?
    Btw, this series is a gold mine of information!

  • @brianmeanor7907
    @brianmeanor7907 2 года назад +1

    Hey dr mike I just wanted to let you know I wish you where my dad.

  • @jar.c9146
    @jar.c9146 Год назад +1

    Ive learnt more with him than my professors ❤😊

  • @123noah3211
    @123noah3211 6 лет назад +5

    thanks Mike. Looking forward to side and rear delt training videos

  • @executionersmough6304
    @executionersmough6304 6 лет назад +27

    SIDE DELTS NEXT. MY QUADS ARE GOOD BUBBA

    • @AL3XGZa
      @AL3XGZa 6 лет назад +1

      yes pls

    • @bunneez
      @bunneez 6 лет назад

      beat me to it!

    • @executionersmough6304
      @executionersmough6304 6 лет назад +1

      Ben Acs IKR ITS LIKE BRO I ALREADY HAVE MASSIVE QUADS. SIDE DELTS NOT SO MUCH. SAW SOME OF YOUR VIDS. GOOD SHIT.

  • @johntrains1317
    @johntrains1317 6 лет назад +2

    Can you make another serious about execution for people who have issues like dominant glutes and back? Love you videos and articles!

  • @sixwaveholddown
    @sixwaveholddown 3 года назад +1

    My quads grew an inch just listening to this

  • @derekrodrigues6890
    @derekrodrigues6890 5 лет назад +2

    1.5x per week can also be considered to be 1 hard session every 4 or 5 days

  • @simonsimon5707
    @simonsimon5707 6 лет назад +3

    I think this is the most informative video about hypertrophy I have ever seen. Subscribed straight away and will be using these techniques to grow. Thanks 💪🏻

  • @kentcharlemagnejr.6867
    @kentcharlemagnejr.6867 5 лет назад +2

    Wait...I used to see you at my gym in fishtown everyday who knew you were a big name!

  • @mohammadsk2974
    @mohammadsk2974 5 лет назад +1

    I don’t know why 1.5 can’t be twice every ten days

  • @xelerated
    @xelerated Год назад +1

    Where is that shirt?? Its not for sale on the site, i need that

  • @octavianistrate2121
    @octavianistrate2121 6 лет назад +4

    Hands down, best channel I've seen on fitness in the last 5 years.

  • @jooshualewis1872
    @jooshualewis1872 2 года назад +1

    Idk if anyone will see this but i I’m going to be doing a program where I do 5x5 smith machine chair squats smith machine Bulgarian split squats and leg extensions thoughts? I wanna build quads up and I feel that this will beta do it

    • @Dsquareddyson
      @Dsquareddyson 8 месяцев назад

      Why use a chair for the smith squats?

  • @m101816
    @m101816 6 лет назад +4

    I love listening to Dr Mike talk about training

  • @ShadOoWdrawer
    @ShadOoWdrawer 6 лет назад +6

    I think dr mike had a bugger in his nose

    • @jjwp-ql5rv
      @jjwp-ql5rv 5 лет назад

      That's where they belong though

  • @nicolorobino589
    @nicolorobino589 Год назад +2

    great content throughout the whole channel, i'm learning so much and making gains! can you do a video on occlusion with techniques, safety, sets and reps, periodisation and other tips? thank you

  • @patmia3882
    @patmia3882 5 лет назад +3

    Loved it... so much info to put in practice.... I've always wanted to grow quads!!! And i know that's my weak point in squat!!! Thanks guys make me wanna be part of the juggernaut fam!!!

  • @EmperorPenguinXRemas
    @EmperorPenguinXRemas 6 лет назад +2

    Dr mike what do you rhink about first doing lower rep range ttaining to get reallyy strong at the basics? And than switch to purely for size?

  • @zakrevell6402
    @zakrevell6402 6 лет назад +3

    Cannot praise these videos enough, excellent and concise information and delivery 👌

  • @alrightsquinky7798
    @alrightsquinky7798 4 года назад +1

    “Hey, guys! Dr. Miksadfasdfjkll here from Renaissance Periodization”

  • @Cjones04199110
    @Cjones04199110 6 лет назад +2

    perfect timing I just posted in rp clients group how much it bothers me seeing bfs teaching their gfs to quarter squat

  • @farmergenes2519
    @farmergenes2519 6 лет назад +2

    Cannot wait to end this mini cut. Quads I’m coming for you. Thank you Doc & Jared

  • @kylemackenzie4657
    @kylemackenzie4657 6 лет назад +1

    Is Dr. Mike wearing his gi pants in this video? If so respect.

  • @KayakCampingOffGrid
    @KayakCampingOffGrid 6 лет назад +1

    Read your book, Scientific Principles of... This gives a deep background to add the core material and background to flesh out the video presentation.
    Mike is one intense and enthusiastic guy... Science is so needed in this pursuit to add efficiency and reduce injury!
    Subscribe TICK
    Like TICK

  • @jackwardlaw7478
    @jackwardlaw7478 6 лет назад +3

    When doing supersets or drop sets do they count as one set or two for volume

    • @jjwp-ql5rv
      @jjwp-ql5rv 5 лет назад

      If you do more than one set, I don't see how it could be counted as one.

  • @JoshuaJamesLedford
    @JoshuaJamesLedford 6 лет назад +2

    The best! Love these videos. I’m pretty new to training and trying to stay on track using the idea of MRV and gradual progression of weight and reps. In general, is it safe to say that I’m doing it right as long as I’m getting stronger as I go and taking deload every 4-6 weeks when I feel like I need it?

  • @Mike_Genisys
    @Mike_Genisys 6 лет назад +3

    These series of guides exceeds all expectations!

  • @usmanfarooq96
    @usmanfarooq96 6 лет назад +3

    Quads for the Broads #ThankYouMike

  • @fitterguy6018
    @fitterguy6018 6 лет назад +6

    Mike and all at JTS, great videos! I do have one question if possible when it comes to sets and volumes. How does a person doing undulating periodization equate sets and volumes equally? I think that 3 sets of 10 and ten sets of 3 are the same volume? Correct? But if I do 10 sets of a compound at 3 reps and finish off with 3 sets of an isolation for the same muscle at 8-12 reps that would be considered 6 total sets for that body part as it relates to my total volume as it relates to MRV????? Any input from anybody would be appreciated

    • @Kaizsu_
      @Kaizsu_ 6 лет назад +1

      Fitter Guy Ask him this on his Facebook. That's where he answers most of the questions he's asked

    • @fitterguy6018
      @fitterguy6018 6 лет назад

      I will, thank you!

    • @TheFatSteez
      @TheFatSteez 6 лет назад

      He would most likely recommend you not to do 10 x 3 as part of a hypertrophy program.

    • @fitterguy6018
      @fitterguy6018 6 лет назад +1

      Yes, pretty much said to stay above 5 reps and not as much intensity for hypertrophy unless it was part of a "strength block" and not to mix hypertrophy and strength so much.

  • @stevensauri196
    @stevensauri196 6 лет назад +4

    Best series on RUclips fitness

  • @Tubecraft1
    @Tubecraft1 2 года назад +1

    Help I can’t listen that fast

  • @dvlORangl
    @dvlORangl Год назад +2

    Absolute bs

    • @Dsquareddyson
      @Dsquareddyson 8 месяцев назад +1

      I've grown my quads with 2 sets per week.

  • @thepaxbisonica4742
    @thepaxbisonica4742 6 лет назад +2

    Great information. Thanks for the video Dr Mike. Keep up the awesome work.

  • @gblightb
    @gblightb 6 лет назад +1

    Slow down your speech dude 3:00 - 3:06 *what type of drug are you on?*

  • @DrVictorLopez
    @DrVictorLopez 6 лет назад +1

    This information it's gold!!! Thanks for sharing Dr!!! 💪

  • @peterl392
    @peterl392 6 лет назад +2

    the best video I watched throughout my whole life

  • @DarkSitari
    @DarkSitari 5 лет назад +1

    So when doing high bar squats, dont do less than 8 reps?

    • @invisipunk
      @invisipunk 5 лет назад +1

      It's a hypertrophy training guide so quads tend to respond better to more intensity.

  • @kennethtorres5613
    @kennethtorres5613 6 лет назад +2

    Love this kind of videos, great source of information, I´ve been training like this for like 3 months and I really have improved, especially my arms and legs, thank you for doing this !!!!

  • @erickmonroy184
    @erickmonroy184 5 лет назад +2

    I feel like 10+ reps are cardio when squatting

  • @joakimsjovall1892
    @joakimsjovall1892 6 лет назад +2

    What would be the problem with doing the same exercise with the same reps and weight in the same week?

  • @Yasill_Spiritual_Lifting
    @Yasill_Spiritual_Lifting 6 лет назад +34

    What about front squat?

    • @Enviouslordshaxx
      @Enviouslordshaxx 6 лет назад +35

      Yasill Hokly Great for quad work, however 9 times out of 10 your core or upper back are the limiting factor, not your quads. Also because it is more difficult it allows less overall/total load. It is a good option, but not optimal for pure targeted quad growth.

    • @JacobKuba
      @JacobKuba 6 лет назад

      I think he included it in the high bar squats

    • @victorognev6263
      @victorognev6263 6 лет назад +4

      front squat are great. My quads became huge after i started doing FQ regularly + it is great accessory for your deads and squats.

    • @daniel213141
      @daniel213141 6 лет назад +3

      Because of the bar placement on the back there’s a leverage advantage with the back squat which allows the athlete to lift greater mass. However that load is shared be the back and the legs (more legs then back with a high bar or Olympic squat). On the other hand, it’s necessary to maintain an upright position in the front squat because of the center of gravity, which reduces the lower backs involvement in the lift and as consequence reduces the load but places a greater emphasis on the legs. ……Half a dozen of one, six of the other. That’s why all the great Olympic lifters (can you say Russia and China) give both these lifts almost equal importance in their training for leg development to improve their lifts.

    • @clintmagican
      @clintmagican 6 лет назад

      you might be right i heard that from some other people but everybody is different for me front squat were one of the greatest exercises to build the quads

  • @WhEE443
    @WhEE443 6 лет назад +2

    This is great information! Thank you!

  • @KOBD613BODYBUILDING
    @KOBD613BODYBUILDING 5 лет назад +1

    Great, this makes perfect sense though. Now if I can only train legs more often... lol.

  • @patricktuazon1
    @patricktuazon1 6 лет назад +1

    Just blown away from the information I received from your vid! Thank you

  • @neerajpremjani
    @neerajpremjani Год назад

    Gentlemen, would you recommend switching high bar squats with Pendulum squats? I’ve found Pendulum squats to be pretty challenging. Would love to hear everyone’s thoughts and personal experience if any. Thanks!

  • @CodyKonkle
    @CodyKonkle 4 года назад +1

    Based on the thumbnail just blast gear.. end of video.

  • @christopherhometv713
    @christopherhometv713 7 месяцев назад

    This must be for professional or semi pro bodybuilders. Everyday guys, working a job FT, aren't doing nearly this much quad work a week. I wish there was a more refined course for the everyday joe just looking to build their quads consistently.

  • @billytheweasel
    @billytheweasel 6 лет назад +1

    Does anyone have a stack of links they can paste up so I can read the studies he refers to about volume being better than intensity for hypertrophy?

  • @dj4280
    @dj4280 6 лет назад +3

    Do you account warm up sets in total sets for hypertrophy?

  • @Yupppi
    @Yupppi 2 года назад

    This channel/company is something else. Max Aita, Quinn Henoch, others of JTS, the staff of Renaissance Periodization giving lectures. It's hard to get more encompassing professional take on lifting.
    But how do for example sets of 4, 3, 2 reps at 60-75% 1RM compare to sets of 8 reps? You still provide volume at decent load, you feel it in your quads, feel them growing and you do it perhaps 3 times a week, but there's no doubt that it's different from doing straight sets of 8 at 75% 1RM. Let's say it's all front squats, but 1RM of back squats, just to have some frame of reference. I'm sure your experience as a lifter will play a big role in this, is it true?
    For example before I would do ~75% 1RM back squats for 3 sets of 8 once a week and have some secondary volume for quads like deadlifting, perhaps a session of bulgarian split squats if for some reason I felt like I was recovered enough. Then I started learning olympic lifting and would do the sets like described in the beginning, front squats 2x a week and back squats 1x a week. I felt like my quads just started to blow up despite the effort in each set being much lower (although to my surprise the last sets of 2 felt quite intense), further from 1-3 RIR. The volume adds up to roughly same for the week if you count in reps (24 for 3x8 compared to 27 from 4,3,2x3). Is there research indicating how significant the difference might be in the more strength and skill oriented approach compared to hypertrophy approach? Feels like the sessions are very stimulating with the more strength focus even though I'm not getting as sore.
    There are two caveats that make it more difficult for me to compare them between each other: the olympic practice includes a lot of pull/partial or full squat movement even if the weight is roughly 30-50% 1RM back squat so that brings up the volume, and I recently started supplementing creatine and it alone made me feel like the muscles are blowing and pumped. That's why I'm curious on how much information we have on the differences in hypertrophy between these methods. I know Dr. Brad Schoenfeld had a research years ago comparing strength and hypertrophy training in relation to hypertrophy goals and came to the conclusion that the result was very similar, however the setting didn't ramp up hypertrophy training volume like you'd do in a normal program, as I understand it was just matched.
    However who DOESN'T want to do deep ass to grass squats to their best ability? It feels amazing to hit the bottom which is lower than you'd expect if you didn't pay attention to get as deep as you can properly.

  • @anthonysanchez7250
    @anthonysanchez7250 5 лет назад +1

    This guy only needs the right helmet and he will make a good juggernaught.

  • @myr7455
    @myr7455 4 года назад +1

    how would i know when i am going to fail surely stopping 2 short of failure is a wild guess and probably means you are being lack lustre in your training

    • @koryggg
      @koryggg 4 года назад

      You sir should look into rpe training

  • @TOn-fx2gr
    @TOn-fx2gr 6 лет назад +2

    i do 5 set of squat 3 set quads extention and 3 set hamstring extention is this good for beginer ?? who wasnt training legs

    • @nikolavideomaker
      @nikolavideomaker 6 лет назад +2

      heavy pump add a romanian deadlift for the hams. 5 sets of it so you balance it out. Everything else is good

  • @calmones333
    @calmones333 6 лет назад +1

    Thanks man, good video. I got chicken legs maybe these tips can help.

  • @liamburns8554
    @liamburns8554 Год назад

    6 sets for maintenance.. as a natural I, and I am not sure if that matters, but 6 is way too low. Quads for me, atrophy faster than any muscle group. Frequency is just as important. If I do 6-8 sets once a week, I am losing my quad size

  • @Dan-gw9gd
    @Dan-gw9gd 3 года назад

    1.5-3 x a week! Really? the most amount of muscle built on the quads. ( Or any other muscle) has been built training once a week, both for elite athletes and general gym goers

  • @EmperorPenguinXRemas
    @EmperorPenguinXRemas 6 лет назад +2

    That noodle reference♥️😂

  • @respeezy
    @respeezy 4 года назад

    Wait i thought 6 set mv was exluding the main compounds (without your squats).....? So i thought say 2 times 3 sets of squats per week AND 2 times 3 sets of leg extentions to maintain quads.Was i wrong and is 2 times 3 sets of squats enough to maintain squats or even get stronger on MV?

  • @Simon-d8n
    @Simon-d8n 3 года назад

    Ok pasta and more quads sets. ✅. I so got this / quad day on Sunday plus pasta 🍝. // I check back in on sun .. or check the gym surveillance and see if I on target 🎯 I may even thu in few core/ abs too

  • @ave383
    @ave383 3 года назад

    I think this is misleading. I squat pass parallel and don't feel it in my quads I feel that in my glutes. I'm 511. Taller people need shorter ranges of motion to hit some areas effectively. If I squat just at parallels resist and come up I feel a tremendous burn in my quads