Effective Reps: Does Training To Failure Matter For Muscle Growth? | Science Explained
HTML-код
- Опубликовано: 10 сен 2024
- Get the MASS Research Review:
The “effective reps” theory is the idea that the closer a rep is to failure, the more “effective” it is at building muscle. The concept has been around for ages, but was refined by Borge Fagerli, formalized by Carl Juneau and expanded on by many others including Dr. Mike Israetel and the reviewers at MASS. In this video, we look at the research on training to failure and evaluate the “effective reps” concept in practical terms: how often should we train to failure? Are all reps created equal? What reps are more hypertrophic? Does it depend on the exercise?
Subscribe here:
‣ bit.ly/subjeffn...
All clothes/gear I am wearing can be found at rise.ca
‣ Save 10% using discount JEFF
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → www.jeffnippard...
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
▹ PEScience Supplements
‣ www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/...
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES:
Scientific References:
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
Other Resources:
MASS Research Review, Volume 3 Issue 9 ()
Alan Aragon’s Research Review, February 2018, Muscle hypertrophy: Are all reps created equal? Formalizing the theory of “effective reps” by Carl Juneau, PhD
Revive Stronger Podcast ft. Dr. Mike Israetel • 170: Mike Israetel - E...
borgefagerli.c...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's RUclips:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Thanks to MASS for the affiliate link and for supporting this channel.
Do you guys think this is an example of something the “bros” got right?? Also if you’re interested in more on this topic, take advantage of the MASS sale on research review subscriptions: bit.ly/jeffMASS
The bros are right on this one. Harder sets, more gains.
Tbh - the Bros are usually wrong so now they are at negative 999 on a point scale. But it's quite obvious that - to train towards but not always TO failure is important but all in all, these studies just show what let's say comon sense would tell you - which again is reassuring but that training hard bears results is obvious and that training smart while still training hard is, well the best possible way to train if you will. Which is exactly the reason why we all love this channel, because science just makes these things so much more understandable and interesting. And the bro who always has to cheat his last 5 curls on every set is still a bloody idiot.
Some BROs are very big, so they must have gotten something right! Hard work (even if it's stupid) done over a long period of time will lead to result!
I think training intensity is the important thing, hence newbies working closer to failure will need to be told to work there since they are less likely to know 1RMs and what true RPE 10 feels like. A trained lifter may well be more likely to know how to train intensely in the right rep range hence why I would guess a trained lifter can stay further from failure and experience decent hypertrophy.
@@RomanKondrachov Yeah but perhaps they would be a lot farther if they thought a bit more about what they do right?
Cool, from now on I'll skip the first five reps of each set and only do the last five.
🤣🤣🤣🤣
You got me there 🤣🤣🤣🤣
Chose only the near to failure, forget the easy first ones
😂😂brooo
The last 5 are effective cause you begun with 5 which were a sort of pre- work
That guy “et al” must be a really good scientist, he seems to be in all the science papers for weightlifting and ive seen him in some chemistry and physics and biology papers too. Guess he is a jack of all trades
lol are you joking surely u know what et al means
nav nufc r/whoosh
lets keep it at 69 shall we?
nomad no just no
@@NomadNomadCZ XDXDXD HAHA he got WOOSHED give this man a cookie haha man have my upboat LOL :DD username checks out :D epic
I would really appreciate a technique Tuesday on how to remember to put my knee sleeves on before my lifting shoes
😂😂😂
I second this.
I always make this mistake lol
Going for the third time you comment this right babe?
Nacho Yuste Fernández nah 2nd
I've been a natural bodybuilder since 1999, and I've tried almost every lifting program out there. The best results I ever had was going to failure and beyond. Now I almost exclusively do drop sets, or some form of rest-pause. Every set. Your body will adapt to almost anything you throw at it.
Thanks for the info I am finding this too . Can I ask how many days a week do you train. And have you being doing maximum intensity on all days
Kudos to you, I do the same, and in 6 weeks I saw more progress than I did in all of last year!
@@dailyhacks4634 thats too much intensity for ur cns
Same here, best way for hypertrophy.
Say hi to rebdo guys
I like going to failure, makes me feel like im really pushing myself. And I’m usually pretty happy after a to-failure set
Exactly!!
I train for hypertrophy, not to feel good though. The hypertrophy later is what makes me feel good
@@benjamindavis2475I've been tryna switch to this mindset and it's so challenging.
@@benjamindavis2475 pretty stupid because you wont notice the gains right after the workout, but happiness? hell yeah
Lies again? Vigrx Plus Doctor Ugly
When you reach failure then you are ready to grow.... funny how the muscle teaches life.
Damn that was deep! Thanks 🤣
Been ready to grow all my life, according to my ex...
Looks like I've done a lot of growing
wow my parents were actually complimenting me growing up
Except the video was showing that you likely don't have to go to failure for hypertrophy, and that it might be worse for muscle growth if you do.
The amount of quality work you’re able to put in in such a short period of time is really impressive 🙏🏻
hence the subscriber count :) 2.15 million folks agree!
I like that he puts in the content that matters and moves on. He doesn't try to pad things out. I've been told there is a monentary difference for videos over 10min in length vs videos under 10min. And he edited this video to 9min and 49sec. He don't care. He sticks to the facts.
Technically Muhammad Ali said in an interview when the reporter asked him on camera “how many situps do you do”, he answered “i don't start counting until it starts to hurt.”
Well that’s dumb
@@follower8815 And yet he's the ICON and you a nobody on a RUclips comment section
@@reservoirdograyh4n LMFAOOO you just violated him 😂😂
@@reservoirdograyh4n Just cause someone is good at something doesn’t make them smart.
@@matthewburger798yes but thats still not an argument relevant whatsoever to the topic
just because you say some thing that sounds smart doesnt make it smart or even relevant or valid
In that same podcast Dr. Mike Israetel explains that we should not only consider the fact that reps closer to failure are more stimulant to growth but that they also cause more fatigue. So yes it is true that they are more effective but if you don't plan your training appropietly your fatigue wiill start to climb making you train with less volume/less load, meaning you will grow less. So basically overreach when you have a deload coming up, and stay away from failure when not.
Lucio Castro true! My summary statement at the end of the vid was meant to capture that without having the video drone on and on
The hell is a deload? Is that where you give everyone else a chance to catch up?
What about this? If you do reps past form breakdown, then you are more likely to get injured and then regress. For me, stopping once my form starts to break is equivalent to leaving a few in the tank but approaching failure.
@@MrShysterme If your forms breaks down then you've reached failure, because failure its not about not being able to move the weight, its about not being able to move the weight with the targeted muscle.
Lucio Castro this is crazy important because if you don’t properly lift the weight. You’ll just be ripping the muscle without it being able to recoup and make the growth your killing yourself for.
3:23 idk why but him engaging in a professional conversation shirtless made me laugh really hard.
Lmfaoooo I know
He wasn't clothless, he has fur all over
@@SkillShooter88 you mean topless?
Jeff, the type of guy who doesn’t makes his video to 10mins on purpose even tho its just 11secs away
Democrats are cunts ruined the comment section for me
@@TirnanHealy republicans are bullies who lash out for little to no reason.
Oak Dragon I wasn’t making a comment politics, I’m not even from the USA.
I didn’t word it well, I was trying to say that those types of comments ruined kinobody’s comment section for me.
@@TirnanHealy OIC, it was the asshole's name. Yeah, meant to reply to him, not you.
@@TirnanHealy Kinobody is still around?
Biggest difference for me was lifting with the right tempo. Didn't matter what weight it was as long as the tempo was right. When I first started I followed the standard 12 reps 3 sets like most. But no one told me the tempo of how to lift. I'd lift fast without much thought until i hit 12. Barely ever gained anything. Only in recent years a PT told me about tempo and time under tension. Made more gains in the last half a year than I did in years before. Makes so much sense now. Quality of lift, the tension on that muscle is what tears them up good. Not numbers. Could be light or heavy, or a mix. I don't log which weights, I just do what feels right on the day. Now doing roughly 2 different compound exercises per group, of roughly 5 sets. 2-3 full body a week. Honestly, follow that and you'll be good.
How does the tension on the muscle measured plz
Damn! The amount of research you put on your videos is astonishing. Amazing work Jeff, you are a beacon of knowledge in this industry.
Can't spell beacon without bacon.. To me, that's so powerful.
I have never seen such an analysis like this before, I love how much exercise is science base and you promote all this to make your exercise as effective as possible, congratulations on your work, research and guidance, cheers
3:28
Dont ever believe a scientist
unless he shows you his chest hair
@@GalvanicMechamorph anlattigina gore, yeni baslayanlar icin "go to failure" faydali gozukse de ilerleyen asamalarda yarattigi fark azaliyor. asil onemli olan failure'a gelmeden onceki son tekrarlar ama genel prensip olarak failure'dan 2-3 tekrar once durmak yeterli, o son birkac tekrar cok da bir fark yaratmiyor. benim anladigim bu
Why does chest hair matter? I don't get it. Actually, he has hair almost everywhere...
samer820 r/WOOOOOOOOOOOOOOOSH
And shoulder hair and back hair and arm hair and hair hair
@@samer820 it was a joke.
Guys named Jeff have a 100% chance of giving good lifting advice.
Jeff Nippard and Jeff Cavalier
Jeff Logan
Jeff Seid
Jeff Bezos
My name is jeff
“I don’t start counting until it starts hurting.”
Hairy Cherub 😂
"...because they're the only ones that count." Mohammed Ali
@@mundullasa223 do you mean George foreman punches.
After i heard him say that i stoped counting
-Chris Brown
There's guys that make videos about what exercises, sets, reps they do that worked for them, then there's Jeff that puts some science and studies behind it. Thank you Jeff. Very insightful and helpful.
Does training to failure matter?
Jeff Nippard: Yes but actually no
Jeff you’re such a blessing to the community.
Hey your profile who is that? I see a lot of people with that?
@@MysticNightmare1 That is Eren Yeager, he’s a the main character of the anime Attack on Titan.
I'm not sure how much faith I have in some of these results, especially the one with only 15 participants! I feel that the difference in muscle between the two groups is reasonably within the realm of chance, if that makes sense. I'm sure they calculated it to be statistically significant or they wouldn't publish... but still, that sample size! ☹️
A bit of personal experience: I did my reps to failure (RPE 9.5 - 10) for more than 3 years of lifting. While there were significant gains in the beginning, which is expected, I think it stunted the growth going forwards. I felt more tired and exhausted from training the further it went since the weights were getting bigger, needed more rest, lost on the volume and felt miserable for the last year. The only effective way to train with the same intensity was a huge caloric surplus that resulted in me getting fatter than ever. Last 7 weeks I lowered the intensity using jeffe's upper-lower split which was a huge success since I brought my strength and size up after an unsuccessful and unplanned cut, I feel better than ever although I'm hitting the gym 6 times a week. Energy levels haven't been better in a long time, strength levels are the same they were when I was 3 kgs heavier than now and I'm a lot leaner. The point is, even with an intermediate lifter (close to 4 years of lifting) that was so demolished from all the "only start counting when they begin to hurt" reps, lowering the intensity made a pretty big change imho. I'm not a scientist nor a trainer neither do I have the knowledge to confirm anything, but in my case that 'all or nothing' approach didn't really work out the way I thought it would. Sorry if this is written kinda messy, if anyone reads this I'd like to hear your opinions on the matter :)
I know its been two years since you posted your comment, and I haven't been lifting for as long as you have (seven months), I have been wondering why I feel so tired after a workout to the point where I don't wanna do anything anymore. Today I started to realize that maybe I was going too hard with my workouts (as most of the time I go to failure, including compound and isolation). I always enough going all out and challenging myself whenever the going gets tough, especially with friends around. I get a lot of pleasure from it, and I don't feel fulfilled if I don't go to failure. While I am not certain if its because I haven't been lifting for long enough, or simply because I train too hard, I think switching from the "All or nothing" approach to using failure sparingly, if at all, is right path moving forward. I might edit my comment if I start seeing a difference, but right now, I need to start making the gym work in my life rather than making my life working for the gym, even if I sacrifice the short term pleasure I feel when going to failure. Thank you for giving us your thoughts Narfika and I wish you the best!
To be fair though, he was going to the gym 6 days a week which is an absurd amount. Rest is one of the most important aspects of exercise and If you train to failure everyday and don’t give enough time for your muscles to grow sure you will get some gains in the beginning, but you will plateau or worse - lose gains. I find that my body can tell me when I am ready to train next and recover with enough rest time, but also training to failure gives great stimulus to signal hypertrophy (plus it feels great mentally). All in all, depends on the individual, goals and amount you train. Stay strong boys
@@pizzapatriot1769 if you dont feel like doing anything after your workout i think the best plan for you is to workout right before sleep so you feel so tired you go to sleep easily
I found something similar been lifting for nearly 3 years and I then started doing 2 workouts in a week with 1-2 reps before failure then only one workout where I went to failure
@@pizzapatriot1769 Hey, brother. It's been 7 months since your comment. Have you seen results from switching to easier workouts?
Only in bodybuilding academia can you do experts' interview shirtless
Hey Jeff thank you for this vid. I generally train leaving 2-3 left in the tank in fear of injury. Since I have implemented this I have seen results and stayed injury free. Keep up the awesome and informative content. Like button SMASHED! ! !
This c:
Why Going to Failure is Not Optimum
1. Limited Volume:
- Going to failure limits the amount of volume you can perform during your workout. You fatigue the muscle so much that you could end up doing junk volume.
2. Reduced Frequency:
- Going to failure reduces the frequency at which you can train, as muscles require more time to recover from the intense stress.
3. Muscle Protein Synthesis:
- Muscle protein synthesis decreases after approximately two days, and going to failure can lead to excessive muscle damage, hindering proper repair and growth.
4. Hindered Progression:
As mentioned in point 1, Excessive muscle damage from training to failure can hinder your ability to perform more volume or train frequently, which are important factors for muscle hypertrophy.
5. Fatigue-to-Stimulus Ratio:
- The fatigue-to-stimulus ratio when training to failure is not ideal from a scientific perspective.
6. Keep a Selective Approach:
- Incorporate training to failure selectively at the end of your mesocycle as a strategic approach.
Keep 2 reps in reserve and gradually
increase weights or add more sets as exercises become easier i.e if you can do more than 8-12 reps for the same execise.
I hope it helps, Insha Allah
If you have any questions, feel free to ask
Very interesting, and great timing as I was recently discussing "effective reps" recently with a few people (although I didn't have such an elegant term to describe it). Anecdotally I also find it a very compelling theory
Definitely something to it. Arnold knew it instinctively before everyone
@@Allyourheroswenttohell it's not the training harder, it's the effective reps in a set. Most people stop just short of these reps in the gym. Arnold always said the last few reps is what separated champions from everyone else. I suspect if everyone instinctively knew this, there would be a lot more hench people in the gym!
i dont comment too often, but i have to say: Thank you for your continually bringing the most informative content. It is not just the "what" but also the "how" you have perfected. Thanks Jeff.
With training, you're seemingly always going to get studies contradicting each other, whether it be failure vs non-failure, high reps vs low reps etc... so I always say, cover all bases. Program them all in. A standard method is to include heavy compound work in which you stay just shy of failure, and then lighter isolation work where you perform high reps to failure, use dropsets, rest-pause or whatever else.
4:30
a study with a sample size of only 15 people isnt really significant, imo
Not significant to any given population, but if the effect is very apparent it should be translatable to other groups, ye?
That's the thing dude. The vast majority of hypertrophy research is piss poor. Small sample size, most of it is in beginners or untrained (IE respond well to everything, not applicable to more advanced), and the methodology used to implement or measure hypertrophy is usually pretty flawed.
How do you accurately measure tiny amounts of growth over a 12 week trial? Exactly...
And let's not count in their diet, daily activities outside of Training and genetic advantages.
*can already tell this is a banger jeffe*
Daniel Coe deez nuts
I love the way you analyze research papers. I study geology and at times struggle comparing, contrasting, and getting main ideas and even at time critical thinking. Fantastic your method and just watching you by example. You have helped me in the gym and in my studies. Amazing
At 1:53, my 4yo son said, “He shouldn’t be doing it that fast.” 😆 I guess he’s learned a few things from me watching your videos.
Mackenzie Smith no he didn't lol
@@Kazzybazza No my son didn't learn or no he didn't say it?
@@mackenziesmith2064
Maybe no Jeff didn't need to be doing it that fast?
Quinton yeah, I’m not entirely sure what Alex means 😂
@@mackenziesmith2064 he's just being a no life troll.
Ignore Alex.
Summary: If you're an experienced lifter, for compound movements, stay 1-3 reps before failure to prioritize safety and volume with good form. For isolation movements, you can do go failure.
The last reps *can* lead to more hypertrophy, but for untrained lifters.
"pump sets" (20+ reps nowhere near close to failure) are pointless.
Long limbs = No compound movements.
So only failure work.
I have always gotten better and more gains when I train to failure. Just from my experience.
An amateur boxing coach made us to everything to failure press-ups sit-ups handweight punches heavy bag work the lot ... He theorised that each time you failed then failure would be further away ... In a fight if your muscles begin to fail you can't properly defend yourself . It worked we were all beasts fitter stronger than any guys who visited us for sparring so id agree with you it yields spectacular results ... We obviously weren't training for size but stamina man we never got tired !!
@22 22 that comment is at least a year old
I really enjoy training to failure, and it's also quite a convenient indicator of when to stop (since you literally have no choice!) but I can understand why it might be always be optimal (although to be fair, the data on these types of things is ever-changing and frequently contradictory.)
Since I do a mixture of calisthenics and weight training, I'm thinking of training to failure for every set with certain very safe exercises (like pull ups and chin ups) and then maybe training a bit below failure for other things like squats and bench presses.
All I know is my arms didn’t start growing until my friend started spotting my and pushing me past failure reps. I started using other equipment to artificially spot myself whenever I can after that
Best video I have watched on the volume debate hands down. Bravo.
You've quickly become my fitness go to on the internet. Well researched and well spoken. Thanks!
Yeah he’s great!!
11 more seconds and he would've been a rich man
Yeah videos gotta be 10 minutes makes more money
11 Seconds close to failure for optimal viewer gains.
but it takes 8 minutes now for monetization
Man I was literally googling this question earlier, found nothing to help, open youtube... BAM u got all the answers
That's your mistake man, never GOOGLE. You'll never get the facts from that search engine
Yea man use Duck Duck Go! QUACK!
Every rep is ungodly hard for me so does that mean I'm gaining every rep
yep
if it is hard to the point where youre only doing half reps and not proper form then reduce the weight a little bit, just make sure youre able to do a full set with proper form
This is the kinda content I love from you! Nothing like actual science based exercise science.
Actually we never though about the hard work you have to do for the videos, really appreciate it brother.
If I go to failure too often, then I seem to just spin my wheels. I like trying to find a balance, but that can be difficult for some exercises. Sometimes going to failure too often can be hard on central nervous system or cause form degradation.
Big fan of Bro Jeff. He may not know half regular Jeff knows, work inefficiently, got injured, work twice more. Never lost confidence. Still got results.
In my experience going to failure as a beginner is highly dangerous, too many imbalances and joint weaknesses, you'll probably get tendinitis everywhere you can, not to mention bulging disc.
JRussoC I went back to the gym for the first time in awhile, maybe a year since I went last. I pushed my self harder than ever before first day back at the gym doing chest and tris and I felt great. Behold 3 days later my triceps and elbow tendons were so sore I could not bend my arm past 90 degree without excruciating pain. Definitely take it easy if your a beginner or even if your not and you just havent been to the gym in awhile. Thankful I am 21 so my triceps and tendons healed within a week.
As a beginner, full body splits work the best with a certain rep range.
I AGREE
@@coltengebo4135 in my case I followed the going to failure 'rule'. Not even a full month of learning proper technic for a full body workout was enough to avoid problems. I got tendinitis as fast as the end of the second month, that's why I won't recomend following that tip.
JRussoC i wouldn’t suggest going to failure ever. As Jeff pretty much showed in the video it’s a lot more complex then it sounds, Instead I’d recommend drop sets and run the stack style 1 set reps of 10-12 where you go down the stack and use heavy weight first and slowly go down in weight until you finish off at the top of the stack.
Just pick a weight you’d be able to get to 10 but could do 12 if you absolutely needed to and also your rest is very important for hypertrophy 1-2 minutes max and for strength 2-5 minutes max.
Also if you have injuries try to work around those injuries and only do movements that you can perform safely. If not find another exercise.
Mike Mentzer settled this debate long ago. Training to failure is good, but beyond failure is better. Intensity is KING
This is such an amazing video! So helpful and informative! I'm a PT and this is something they don't particularly teach you! Keep up with the amazing work!
Agreed!!
Ladders are pretty cool.
5x1,2,3,4,5 or 3x3,5,10 or 5,3,2 or whatever. You can actually use the ladder as a way of progressive overload, adding rungs or repetitions over time. Great for getting a lot of volume in quickly with a decent weight.
I think there's such a small difference in all these various methods that as long as you give maximum effort, find the lifts that work best for you and consistently get to the gym you'll see similar results.
Damn, talk about a comprehensive meta-analysis of the available research, thanks for your effort
End of the video killed me 😂
I think reps of 20-25 not till fail does have a place in programming. I've noticed doing 4 sets of 25 reps with minimal rest of facepulls has really helped with shoulder development, posture and an improved bench press.
How nobody talking bout how funny Jeff looked doing the tricep extensions in the jersey 😭
😂
Seriously my favorite workout content on RUclips. Well explained, facts backed with science and studies, I'm really glad you are doing these videos and motivating alot of people with more than just "no pain, no gain" , but bring actual science to the table. Keep doing this golden quality content Jeff!
I think a huge limiting factor could be untrained individuals not knowing their true failure point, while experienced lifters have much more experience in that true failure and grinding area. Being able to better estimate how much they have left and how much they can actually push themselves.
Valid point
Your're the man! Im a Biomed graduate and I was so sick of people telling others to lift a certain way without any scientific backup! Keep it up!
But the thing is, if not train to failure, how close is close?
Maybe I give up too early before failure. It's hard to know.
point of clarification. “Et al.” is short for the Latin term “et alia,” meaning “and others.” It is used in academic citations when referring to a source with multiple authors: Hulme et al. (2019)
I think it's good to stop a rep or two from failure if those last 2 reps won't add a lot of benefit anyway BECAUSE this then allows you to add an extra set to your workout OR keep weight higher throughout your sets because each set is slightly less punishing means recovery between sets is better and you have more left in the tank for that additional or heavier set
That's what I thought. I start out with maybe 8 reps in my first set, then 9, 10, and on the last set, I push to failure. That way I am getting volume and pushing to failure. I use to exclusively, do reps to total failure. I would only do maybe 2 sets a workout and have nothing left. I got stronger a little, but never gained mass.
Your channel continues to evolve my workout regiment, thank you for parsing through the science to make us all better!
Are there any papers that suggests a light deload week is more optimal than a full rest week? What do you think Jeff?
Myself from experience over many years Ive always found a full week off has always been optimal. not just physically but mentally. a deload week turns into 2 weeks as still not rested enough meaning it further sets you back longer, its essentially wasting time. I realise everyone's different and I dont know what the studies say but from MY experience taking a full week off has always been the best by a far
In my experience, taking off is optimal. The pump when u get back at it after a week off is crazy and you feel like a behemoth. And you don't really lose any strength over 5-7 days. I just had surgery and as such am being forced to take 10 days and can't wait to start fresh and rested.
Jun Kai A week is nothing lol. Better to rest completely...
Resting for a whole week wont make you lose gains, but you will rest both mentally and physically. So its a good choice .
all i will say is this, i train more as an athlete than a lifter, but i just took 5 days off only doing stretching or light bike riding if anything at all, and I feel fantastic. really had some extra Pop on my vertical the first day training again
this is the conversation regarding volume and intensity. from everything you have said and what iv learned so far its a balance between doing the appropriate amount of both that will often drive the most effective results. difficult conversation though to be sure.
You know we’re about to learn some shit when Jeff breaks out the whiteboard!
It's really cool to see the science of these things. I just started to take muscle development as a personal journey. It's hard and important in living a more experienced life. Live well people!
Always keep your body guessing... Failure and non failure have place in my opinion 🤔👍
GOTTA CONFUSE THE BODY, RIGHT BABE?
@@jonih3274 😂😂🧔👧??? 🤯
Wrong if you always change stuff your body cant adapt which means you wont get any gains. Normally i repeat the same workout 10 times then I change something
Yeah they both have a place I agree, non failure for the most part though👌🏻 and failure occasionally for fun/to test yourself
@@caydensertorifitness-onlin6808 I need help understand so don't go to failure at all like leave 1 in the tank for every set
There's a big difference between going to failure and going to failure but still having good form. The moment your form can no longer be maintained is when you gotta stop.
That's true
Simply saying : You can Gain muscle growth by using a neutral weight, Maxing out at 20 reps. But when you're at 15 reps, Push beyond failure to get to 20 reps. Training 3 times a week, if you're training twice a week & if you're training once a week.
I actually did these today at the gym for legs. I’ve kinda done them here and there. I think you’ve said something similar before but it’s good to know I might want to keep doing it consistently.
I’ve only just noticed that Jeff mentions the fact that he’s 5ft 5 on every video description lol.
View my a video please brother and help me (s,u,b). Click you
Kashif Fitness self promoting makes me NOT want to view your channel bro, if you’re truly a good channel you yourself don’t need to tell me.
Mason Murphy I get the sentiment but if your trying hard and the algorithm is against you then what? 🤷♂️
@@devinerentalsltd8708 If the algorithm's against you then maybe you shouldn't turn potential viewers against you as well by begging for subs on a completely unrelated comment
Manlet
Can you do a video about how to get stronger but not bigger & Plyometrics for us athletes? And I love your videos. I got nothing but gains from your teachings. Keep it up. 💪🏾
You should have a series called “Nip” It In The Bud
At first I was super confused with all of the science-y stuff... but now I get it! You made it easy to understand. Great video!!! Love you and Steph so much ❤️
I dont want to know why whatever57010 put this video on his gta youtube playlist
An important consideration is that the amount of effective reps you get from doing things like drop sets or rest pause reps can be identical to doing more sets but stopping 1-2 reps short of failure
Leave it to Jeff to integrate, summarize, and bring clarity to 3 weeks of my research that seemed to be conflicting, in a single video.
Your channel is radically more useful and informative than 99% of the fitness guff on RUclips.
what i like about this guy, is his calm focus, his scientific mind, and no nonsense approach. that and how he's off the charts mental obsessed muscle dysmorphic.
Pumping up, it really feels like flyin
Panama but Arnold’s cumming
Absolutely agree with the video's perspective on the effectiveness of muscle failure workouts in natural bodybuilding. Since my start in 2014, I've dabbled in various training methods - high volume/low weight, periodization, tempo training, you name it. But consistently, the approach that has given me the most impressive gains is training to muscle failure, performed three times a week. However, an important word of caution: while pushing to failure can be incredibly effective, it's crucial to be vigilant about the risks of overtraining and potential injuries. Muscle strains, tears, and other related injuries are real concerns in such high-intensity workouts. It's not just about pushing your limits; it's about knowing them too. Smart training involves listening to your body, understanding the difference between good pain (muscle fatigue) and bad pain (injury onset), and giving yourself adequate time to recover. Remember, recovery is just as important as the workout itself - it's where the real muscle-building magic happens. So, to all my fellow natural bodybuilders, embrace the power of muscle failure workouts, but balance it with smart, cautious training practices. Stay safe, train smart, and let's keep making those gains!
FOr some reason after watching this video I am left more confused that before
Lift the weights until it's really hard to lift the weights but you don't have to lift the weights until you can't lift the weights at all.
This.
I thought Jeff had a good explanation but dang Martin that was a clean summary 😂
@Edoardo Quarta Studies "contradict" each other because they are trying to prove their own hypothesis. Just because your brain isn't capable of processing more than just "simple ideas" then you shouldn't be surprised that science seems confusing to you. The studies here approached the same question with different methods e.g. more/less participants, trained vs. untrained, male/female/other etc. That's why their results are different. There are tens to hundreds of nuances to each study which could lead to a different result than a previous study.
If the world was so simple, as you say it is, then there would be no open questions. However, the world isn't simple. Read a fucking book.
Edoardo Quarta lol u mad.
I’m gonna propose that stopping 1 short of absolute failure leads to preservation of strength-stamina where a greater total number of reps in all sets combined causes increased hypertrophy.
Hey Jeff could you maybe do a video about the effectiveness of "zoning out" (basically focussing on the weight/movement instead of being distracted by others in the gym). I feel like this helps with a better and stronger performance and can be achieved in multiple ways (own music, mental tricks, etc.). I don't know if there is much research on this but maybe your own opinion/experience on it.
That's some gay cringe shit. Just focus on the weight and stop worrying about other people it is literally that simple, no science based video required.
I appreciate the fact that you are examining the studies nothing wrong with looking for the best way to get dem gains
Volume is not the primary trigger, intensity of effort is far more important. It is very difficult to know how many repetitions we have left in the tank, so the only way to know that the stimulus is effective will be going to muscular failure.
Volume of effective repetitions is the primary trigger. Did you not watch the video? He wasn't talking out of his ass, this is documented, he even listed the studies. Intensity has never been the primary trigger, if you go to the gym, max out and go home you'll gain next to no muscle mass from it.
The problem is that a lot of people don't really understand the definition of intensity, they think doing 21s until their biceps feel like they're on fire is "intense" but that's not what it means in the context of sports science.
@@BigUriel Do you speak spanish Sergio? Of course I saw the video, and it's not sacred word.
This soup of studies needs to be put into context in order to be applied usefully. For example, what kind of programming best compliments going to failure? (probably one with more time to recover, like a weekly body part split) What rep ranges favor the effective reps approach? (probably 8-20, anything below that will minimize the number of effective reps). It is very easy for research to lead us astray if not done with an experienced, streetsmart mindset.
I'm confused. Should I train to failure on each set? Or the last set? Or can I do 10 reps per set till failure? Does it matter if I change the number of reps per set?
This is late but I’d still recommend having a warmup set. And then training each following set to failure, IF you have been doing weights for a while. Basically train harder than last time, unless you’re a beginner, then gradually increase.
@@MrBingo-rv4mk I'm a begginer, should I go to failure?
@@SantiagoVerbel-j4l You’ll have to see how your muscles react to it. You can push yourself more but make sure that it doesn’t compromise proper form. If you can’t do more than 6 good reps, then you should lower the weight a bit. You can try going to failure but give your body enough rest once it’s sore. You’ll adapt to it soon enough.
@@SantiagoVerbel-j4l Everybody is different and is going to respond a bit differently. The best results I ever saw came from doing 2 warmup sets at 50% with 30 seconds of rest, my main "working" sets being a reverse pyramid 6-8 reps close to failure with one minute between between sets, and then two burnout sets just above my warm up weight. That's what gave ME the best results I ever saw. The key is to try these methods out for a couple months to really see how they'll affect YOUR body. I'm just getting back into training after 5 years or so without and I'll tell you what, there's even a difference in what works for me now versus then. That's why exercise and fitness are such complicated topics. Every body is different, even when they belong to the same person.
I think the main driver here NOT mentioned on failure vs non failure is, the ability of the athlete to contract the muscle or how hard they can contract what theyre working on. JMO
Jeff what about studies that showed you can get the same hypertrophy doing 3 x 10 or 7 x3
That study was done on high school kids. Don't think too much into studies done on new lifters their response is completely different.
For starters the notion of "xRM" means far less than on a more experienced lifter, inexperienced lifters are very inefficient at producing maximum effort contractions, that 3RM is probably closer to a more experienced lifter's 5RM in terms of maximal voluntary contraction so in terms of effective volume that was probably closer to 7 sets of 3 with 2RIR.
Makes sense what you said about experienced lifters vs amateur, someone who's been lifting for a while is using better form to reach their goals 👌
Definitely true... I've been doing calisthenics for years full body 3 times a week... and I do 3 exercises only 1 set each for push movement (two advanced push up variation and dips) and every time I hit failure , I quickly overtrain... However, If I keep 2 or 3 reps in the tank, I grow super crazy!!! ... I am a big strong man and literally do very low volume... effective reps really matter and I believe that a lot of people are working out way too much!!!
That’s Mike Mentzer right there brother 😉 he’d be proud.
I did extremely slow squats yesterday for the first time at 60kg. Now normally I’d manage 15 reps but doing them slow and controlling the eccentric I literally failed at 5 and had someone assist me to where my legs gave out completely and I dropped. That’s FAILURE.
And today I can barely walk.
It just shows you that it’s not the reps that matter it’s the quality and the pain you put that muscle through. And by all means one set is MORE THAN ENOUGH to build up metabolites and stimulate growth.
It’s amazing I’ve never felt this pain before post workout.
@@Bait1official yesssss.... quality over quantity... slow eccentric part in full control makes you very strong... in addition, it also protects your joints, tendons, ligaments and soft tissue from overdoing sloppy reps which causes injuries in the long run... this is not a race but a lifestyle... I still remember vividly Arnold's words from his book which I read when I was 12.... He says in his book " 5 perfect Push Up are better than 50 sloppy half Push ups..." and he points out this fact throughout his book...👍
@@cheerfulheartdeepmind685 it baffles me that guys switch gyms once they max out on a machine but I’m like okay. Now use half that weight and do slow ones!
But nooooo they don’t wanna do that do they 😆 it’s HARDDD
Awesome video! I've had this doubt for months before finding the answer here explaining the whole confusion. You deserve all those followers! Thanks!!
Notification squad represent
*Notification squat
@MrCrannk Congratulations! Good for you!
Loved the whiteboard work in this video! Made the concepts easier to understand. Great job 👏
So basically if you're an intermediate lifter you should train so that you're leaving 1-3 reps to failure in the tank to have better sets overall?
Or go 0-1 RIR right before a deload.
Yes.
Yes,Israetel also added that before the deload would be appropriate to go to RIR 1 or failure most of the time. Check the last Revive Stronger's podcast with him
What’s RIR
@@GeorgeWBush01 reps in reserve
Rest/pause allows for more complete muscular contraction as it allows for repletion of neurotransmitters and the motor end plate.
Would you consider starting a podcast? I’d just love to listen to you talk about research and studies while I’m at the gym.
Great to see someone actually referencing studies in a video like this! Subscribed!
Great video and info. I found this very interesting. Thank you.
Same 😁👌🏻
Don’t have any proof to back it, but I feel the thing our body is the best at is “adaptation”! For newbie lifters failure works cuz it’s new, for someone who’s been hitting failure, switch it up a bit… never let your body be comfortable with your routine! Stay strong!💪