"You CANNOT Gain Much More Muscle" (16 Studies)
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- Опубликовано: 30 июл 2024
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0:00 Intro
2:12 Protect Your Privacy
3:25 Part I: No Fat More Muscle
9:05 Part II: Sleep Matters Too
10:42 Part III: More Evidence That Trained Folks Gain Muscle Well
14:33 Part IV: The Power of the Mind
16:32 Part V: Summary
References:
Counts et al. - pubmed.ncbi.nlm.nih.gov/28543...
Morton et al. - pubmed.ncbi.nlm.nih.gov/28698...
Cribb et al. - pubmed.ncbi.nlm.nih.gov/17240...
Wilborn et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Kreipke et al. - pubmed.ncbi.nlm.nih.gov/26595...
Colquhoun et al. - pubmed.ncbi.nlm.nih.gov/29324...
Gomes et al. - pubmed.ncbi.nlm.nih.gov/29489...
Barakat et al. - journals.lww.com/nsca-scj/ful...
Murphy et al. - pubmed.ncbi.nlm.nih.gov/34623...
Wang et al. - pubmed.ncbi.nlm.nih.gov/29438...
Lamon et al. - physoc.onlinelibrary.wiley.co...
Brigatto et al. - pubmed.ncbi.nlm.nih.gov/29528...
Schoenfeld et al. - pubmed.ncbi.nlm.nih.gov/25853...
Schoenfeld et al. - pubmed.ncbi.nlm.nih.gov/26605...
Rauch et al. - pubmed.ncbi.nlm.nih.gov/29016...
Maganaris et al. - journals.humankinetics.com/vi...
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Timestamps:
0:00 Intro
2:12 Protect Your Privacy
3:25 Part I: No Fat More Muscle
9:05 Part II: Sleep Matters Too
10:42 Part III: More Evidence That Trained Folks Gain Muscle Well
14:33 Part IV: The Power of the Mind
16:32 Part V: Summary
Do one on 600mg test per week. great study. peds are awesome
Can you make a video about
Will drinking coffee before working out give me gains?
Got it from now on, I will make a placebo pill for strength.
They work, so there you go..
@@JoshuaKevinPerry can you truly tell me a legit place to get testosterone etc .. please TY
What you said about "power of the mind" is giving me hope... I lost lots of weight and haven't been training for months due to cancer treatment... Today is my first day back at the gym : I'll try keep in mind that my brains can help my muscles through this long journey ahead... Thanks a lot.
Power to you, man and good luck on this journey. I hope you recover and have a strong, healthy body to kick its ass.
Good luck man!
Awesome stuff, you will be jacked in no time. All the best !
Hey, it'll be easy to bounce back if you regained your health. My father had cancer in 2000 and didn't lift for a year or two during treatment. He's nearly 60 now and lost no progress. 💪🏻😁👍🏻
@@TobyKBTY thanks man it means a lot...
In an ocean of fitness videos, people will always be able to recognize hard work and dedication, and that's why this channel is becoming so popular. These are really well made videos @House of Hypertrophy. Keep it up!
Thank you so much my friend!
The fact that people even need to have it explained to them that you can make gains for more than 3 months... Suggesting that you plateau forever after such a short time is just ridiculous
Doesn't help that people are misled that there's some invisible "newbie gains" clock that starts ticking down the moment they first touch a weight and that they need to be immediately optimal or be forever small.
I look and perform distinctly better than I did a year ago despite this being my 18th year of strength training without more than a week off every now and again for deloading and mental rejuvenation.
Primarily more of a V-taper, bigger biceps, thicker thighs.
I can also do 4x11 strict L-sit pull-ups now, which isn't bad for someone 6'4" with a wingspan to match.
The comeback is obvious and understandable: "If you can still progress after 18 years, it just means you weren't optimising your training during that time."
Which is a fair point. But the fact of the matter is that most of us (YOU, dear reader, most likely included) don't do everything right the first time around, either. So there might still be gains on the table for you, and that's a good thing even if it stems from sub-optimal progression. Because it means that there's still something to build and work and progress towards even well into your lifting career.
Very awesome to hear, great stuff dude!
@@eventhorizon7234 I never said I've worked on my strict L-sit pull-ups (or even normal pull-ups) at my current 200+ lbs bodyweight for 18 years. I've focused on them for the past couple of months.
Also, did you notice how I specifically wrote "not bad" instead of "really great"? If simply saying that you're "not bad" at something exceeds your threshold for what makes someone cocky, that's a vastly lower bar than most have. You must see the world as filled with absolute braggarts and showoffs with such a wide-reaching definition of cocky.
All of this falls under the umbrella of reading comprehension. You should try it some time.
Very nicely explained, I’m in my 20th year of training and understand this very well
Real reality is that there’s no science showing people who do everything right won’t make gains at any point aside from old age. Programming is more complex than people think it is, I’ve learned and changed my view on many things the last 8 or so months that will make a massive difference long term
Example not sleeping on smaller movements. The route where you do 3-6 sets of smaller movements and count a set of pull ups or rows as 1 set to your biceps is a no go for advanced lifters. And by advanced I mean having reached a certain level of progression not just the time trained like your comment highlights. We need to treat smaller movements more similar to how we treat compounds
Using less weight for better recovery and reduced injury risk. This can be done either through using harder variations like a larsen press instead of traditional leg drive benching and or doing the highest amount of reps you can tolerate for an exercise. We get brainwashed into thinking there’s something magical about the 8-12 rep range when all that actually matters is bringing the muscle close to failure with at least 5 quality reps
Your videos are so professionally done and well presented. Love your content
Thank you so much my friend, that means a lot to me!
I’m so glad I found this channel.
It’s been a long time since I’ve seen videos that are so easily digestible, concise and well written.
Great work. Thank you for what you do. Happy training.
Thank you so much for your kind words!
Excellent followup and nicely done including the power of the mind. I call it visualization: The body subconsciously steers toward where the mind "sees". Every motorcycle racer learns this and I use it to continue to progress after 6 years of consistent training. Well done.
Thank you so much my friend! as always your continued support and kind words mean a lot to me :)
Yes sir, we go where we look and where we "see" ourselves going.
Also, when stationary, if you start to drop the bike and look down at the ground it is very hard to keep it up, the bike goes to the ground. If you look up, it is easy to keep the bike up.
108 views already in 7 minutes in the morning. Good content demands attention!
Thank YOU for the kind words dude!
this is the best fitness channel out there! thanks alot for ur work!
No problem thank YOU for your support Russian Bot!
You always make my day when you post a video.
Wow, that's so kind of you, thank YOU
Woke up yesterday with and one of your vids were in my recommended and I watched it and used what I learned and I genuinely thank you for sharing your research with us all. I hope you hit 150k soon
Thank YOU for checking the videos out and your kind words!!!
very good reporting; kudos for the work done on this vid
Thank you my friend"
This video put my mind at ease.. especially that last study with the placebo anabolics. Crazy!!!
Awesome to hear! and I agree, it's crazy!
Yo i just noticed. The views kinda sky rocketing??? So glad it’s happening to you, you deserve it
Haha, yeah. I'm very lucky to have great support such as yours!
You covered a great amount of very good information.
Thank YOU! :)
I started my lifting journey last March with at home bodyweight and resistance band training 3x week with a full body split. Did that for 3mo and then singed up for the gym at the beginning of June, with a 4x week upper-lower split that I am still following. Sure you could make a case that bodyweight and resistance band training isn't as challenging for the muscles, but when starting from pretty close to zero especially on my upper body, I managed to challenge my muscles really well with those tools. I did make noticeable gains in those 3 months, but the fact is that during these 3 months in the gym I have grown at least as much, if not more than during my first 3 months. If you find any enjoyment in training and want to see results, just keep at it! You will continue to see noticeable gains (for you, if you pay attention) month to month during your first year most likely. The first 6 months, for sure, and this comes from experience! Now I must put a slight caveat here, that I seem to respond to training relatively well both hypertrophy and strength wise, but I am not a super freak. Just focus on getting a little better each session, eat your protein and sleep well and you WILL continue to see results. Trust the process!
Great comment dude!
Insane info bro, thanks!
Thank YOU for checking out the video!
Absolutely AWESOME video bro.
Thank you so much my friend! :)
Love this educational content!!!
Really awesome to hear, thank YOU for checking it out dude!
Love your science backed study summaries!
I do see you frequently referring to the study "Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men" to suggest a longer rest interval creates more hypertrophy but I was wondering if you had considered the differing Volume-load data between the two groups?
Due to the way that the study was setup, it seems that the short rest group, though they lifted an equal number of reps and sets, had to weight down more than the long rest group. This would make sense as the shorter rest period would reduce inter-set recovery. This lead to a the short rest group actually having a smaller total training volume which is commonly accepted to have a dose dependent affect on hypertrophy.
Other studies cited in the Schoenfeld paper (Villanueva et al., Ahtiainen et al.) have demonstrated that, when total training volume is equated, rest period is either negligible or shorter rest is actually beneficial. Practically, for the average gym goer, this suggests that utilizing a shorter rest interval, and performing an additional set or pushing yourself to perform the same exercise (Weight, reps and sets equal to 3 minute rest performance) should produce the same or better results and be more time efficient.
EG. (3 Sets with a 3 minute rest => 2 interset rest periods => 6 minutes of rest) vs. (4 sets of 1 minute rest => 3 interset rest periods => 3 minutes.) Assuming a set time of 30 seconds, the long rest group would have taken 7.5 minutes and the short group 5 minutes, equating to a 1/3 time savings.
Conclusion - Based on the details within the Schoenfeld et al. paper and my opinion that most beginner and intermediate gym goers are not performing drop sets (and thus would not experience the hypertrophy reduction imparted by a shorter rest period reducing total volume) may actually gain benefits from a shorter rest period by either allowing them more time to perform an additional set, or by pushing them to train closer to muscular repetition failure per set. Even for advanced gym goers who are performing drop sets, the Schoenfeld study would only have a practical application if the lifter strictly stuck to always dropping weight in order to perform a preset number X sets with Y reps. It is of my opinion that even drop set lifters would be better served doing shorter rests and utilizing the saved time to instead add another set.
This video is a bit long, but it will probably answer your questions: ruclips.net/video/UGaZ6GsIVHM/видео.html
@@HouseofHypertrophy Interesting. Yes that video does address my points. Much appreciate your impressive thoroughness!
At the end of the day, I just feel this whole area of study needs alot more research and would love to see you cover it in the future! I appreciate all your work with these videos!
I trained calisthenics for 2 years(58kg to 66kg, 15% body fat) and I trained lifting weights in 2020 for 4 months, (67kg?) I stopped for two years because the virus. During 2021 I was 81kg 25% I was fat , I lost 1kg during 2021. I started again working out on October 2022, I did a body composition from 81kg (25% body fat) to 75kg, (15% body fat). Finish in January 2023. I looked same when I was doing calisthenics back in 2018. Since January 2023 I gain 2 kilogram focus in hypertrophy and eating somedays in maintaining and others in surplus of 300 calories. I've never been so big in my life so I can tell people who trained in the past they respond well to training. I got my body back in 4 months of doing things rights.
I have been training for over 5 years I haven't stopped gaining yet
Awesome!
At 56, I’m quite surprised I’m still making gains albeit, slowly but surely. I’ve been lifting on and off since I was 13 so I’ve always been aware of muscle memory but now that I’m older and way more focused on nutrition I assure you, it can be done. Natural for life, by the way.
Awesome stuff, great to hear!
What I think is cool about fitness is that you get better at lifting weights as you lift weights. I have slowly added stuff to my routine to make it slightly better. You can always gain more and I would guess the people in the studies you listed either were pretty well trained or the researchers never switched up any of the variables. You can gain muscle for much longer than just 1 year. I’d say I gained in total about 35% of my physique in the first year and then another 30% the next year also. Progress has slowed down a lot now but the last two years prob have contributed the rest I would say
Awesome stuff!
Your styles and voice feels excellent and like the info and arts…
That's very kind of you my friend, thank YOU :)
thank you!
No problem, thank YOU for checking out the video!
Very good, balanced and motivating content.
Thank YOU!
6:55 this is not a good study in my opinion, it is showing a full body work out for every day of the week. This would not give enough rest for muscle growth. So in my opinion if this same study was done only with the bro split staying the same and the full body workout being every other day I think the full body workout would make more gains than the bro split
I agree with the study , most of the gains will occur in 3 months , after that its very slow if even noticeable
I believe that the easy gains slow after several months, but with refinement in nutrition and routine, there is much further you can take things. It simply gets progressively harder as you approach your limit. But where exactly your limit is, few will ever know.
The age factor eventually counter balances things somewhat at first, and then increasingly as time goes by.
I don't understand why a percentage of humans (especially males) are so obsessed with getting "maximally muscular and/or strong " to begin with? There is a long list of guys who got very big and who ended up dying fairly to very young because their lifestyles were the farthest thing from being healthy and life promoting. And it wasn't just the steroids, nor was it just the ridiculous amounts of calories and protein, nor was it just the severe degree of stress put on their bodies and hearts, etc, but it was a perfect storm of all the above. The body clearly does not like/respond well to such extremes.
It is more logical to focus on being maximally healthy. And for that, you only need moderately developed musculature, and to slim down fat, but definitely not to "shredded" levels (not healthy at all).
It is usually some distorted combo of ego, insecurity, and body dysmorphia that leads to men wanting to become as muscular and strong as possible. It really is a type of spiritual-psychological sickness.
We're all trying to fill up that dark void within where connection to Source and Love/the Oneness should be, with distractions and outer "fixes". No wonder why so many people are so miserable, unhappy, unhealthily obsessive with shallow things, etc.
Agreed!
@@justinw1765 you’re conflating a lot of different motivations and behaviors.
Most weight lifters aren’t big enough to put significant strain on their heart, and weight training strengthens bones and tendons.
It can wear on your disks, yes.
Also being shredded is a separate thing from building muscle.
Having too little body fat is not healthy, of course.
And yes many pro bodybuilders have unhealthy self images.
But for casual lifters, just being strong and healthy and looking good feels good.
It’s not necessarily a desperate attempt to fill some void.
I train for 6 years now and am way bigger than I was lets say 3 years ago.
Great stuff!
comparing this video to the last shows how easily scientific data can be used to mislead individuals, furthermore on examination of the fitness industry market it's obvious how companies use this fact for their profit at the expense of the individual.
I think analyzing the ingredients of certain supplements against real data would be an entertaining video concept.
This is why having a full idea of what the overall literature says is important! :)
This video covers everything, amazing.
:)
And all these sponsors too. Your finally getting attention. Good job
I appreciate you dude!
Your music swells and montages sometimes blow up my headphones.
Good information. Love the videos. Also 9:17 made me lol
Haha, thank you my friend"
Ay yoo the editing is hella fire now. Don't get me wrong it was good before but now its just smoother somehow. Honestly i think this channel will become a top 3 fitness channels in 2 years or so.
Hey dude, thank YOU so much for your kind words. I know you've been here for a while now, so I appreciate you
I so love these videos, too bad there are only so many of them. Keep them coming! Btw, what voiceover do you use? After watching a few of these videos I always catch myself reading stuff on the same 'inner voice' as the voiceover here :D
The voiceover is my voice, hahaha
@@HouseofHypertrophy Is it really? It's so unique and fantastic the way it flows, I love your channel even more now :D
Thank you
No problem, thank YOU for checking out the video!
I'm interested in the process that triggers recovery & growth more so leaning towards the DNA and Genetic factor as well.
Yeah, those things are interestesting, I still think we're in early days with these things :)
@@HouseofHypertrophy Good to know I have intuitively caught onto a potential hot topic. I never questioned that going to the gym, eating and sleeping properly will recomp my body, however I am pondering why this process is and how it evolved in and from humans
@@TiaanHugovanderMerwe Physically speaking, we are one of the weakest, slowest, least tough species on the planet, because we have developed our conscious reasoning/intelligence far more and relied far more on that than physical attributes. Neanderthals were closely genetically related to us enough to produce fertile offspring with us, and they were significantly stronger and tougher than us physically, and yet we still had the edge (probably because of intelligence/adaptation).
I do find it interesting that one of our closest, still living ancestors--gorillas, are so much more, ridiculously so, stronger than us, and yet eat something like 95% to 99% plant based on average (there are some differences between the lowland and highland gorilla diets, with highland gorillas eating more purely plant based).
Well, at least we have more developed brains and bigger penises (not that I think they would care).
@@justinw1765 Nah. we just needed less food in a frozen planet and could sustain smaller bodies.
i hit my plato after 6 months, now only my strength is increasing
Been watching your videos on binge since finding the channel 2 days ago , you are the much needed truth in a sea of deception and misinformation , thank you ! One quick question as i find this video most relatble to it : What amount of caloric surplus do you need to increase LMM or what % of your maintainance weight to add lean muscle with little to no fat ? Ive been reading a lot of contraditing data and used a lot of online calculator to no avail. Much appreciated !
New sub here. Your content is A1
Thank you so much dude, welcome!
@@HouseofHypertrophy dudette ..
My apologies!
As a professional scientist, yours is my favorite weight training related channel on RUclips.
Thank you so much! this means a lot to me :)
"Genetic ceiling" is something most weight-training enthusiasts never consider and like trying to build something on a foundation that just won't hold it..
I think the confusion that people had on your last video is not understanding you meant by not changing your workouts at all and keeping them the same is the fastest way to plateau. Which makes sense. what's the fastest way to stay in the same place? Keep doing the same thing.
Yep! :)
Best channel thus far
Thank you my friend, that means a lot to me!
You should do a video on “do you really need protein every 3-4 hours?” I haven’t seen many people talk about it, and I don’t really know it myself.
It's not something I've fully dived into yet, but I probably will at some point! for the time being, I trust stronger by science, and this article may be useful to you: www.strongerbyscience.com/athlete-protein-intake/
@@HouseofHypertrophy thanks so much man
you can easily gain enough muscle to be more than happy. Roids are simply a short cut with huge life changing side effects that are not worth it. Most guys are totally happy after their first cut anyway. Couple years gaining muscle, do a cut, hey presto, absolutely fine. Best I ever looked and felt was the lightest I ever was. That would apply to "massive" bodybuilders on stage also who weigh a lot less than you might think if we are talking about the more aesthetic weight classes
From my 5 years of lifting and eating enough protein only for just 15 months out of those 5 years I gained 50 lbs of muscle naturally. Most of that went to my 26 inch thighs and 17 inch arms(mostly triceps) and shoulders. My Upper chest, all back muscles, traps, Biceps and glutes still small and will grow a lot when I prioritize them instead of powerlifting.
Awesome stuff!
If you keep training the same way your gains will be limited, but if you keep mixing it up you can make gains for a long time.
Yep! but constant variation too early can also be a problem :)
@@HouseofHypertrophy If you constantly change stuff then you have nothing to change to. For example you need to do a limited number of exercises so that you can then swap to another exercise which you have not done for a while. If you do all exercises then you have nothing to change to...
Yeah don't change all the time but when you look at it there's a reason that many programs are set up in 12-week blocks and such. "Newbie gains" are rather misnamed as it's not a one-time only thing if you know how to program.
It's highly variable as many people get better at lifting later on and with diet/sleep etc. Only the few that do very well at the start will get a lot less gains going forward.
Very true dude!
Yes, while I made a lot of strength gains in my first several months I wasn't gaining muscle mass probably due to diet, sleep, stress not being on point plus a focus on low reps. When I fixed those and changed to high rep focus I finally started getting actual hypertrophy.
Another great video! This channel has a ridiculous amount of useful information.
One thing though, 13:00 was kind of a surprise to me because I was under the impression that size gains were much greater with shorter rest periods, and that longer rest periods were more likely to induce strength gains but not necessarily size. Is this incorrect? Is the data contradictory on this?
Thank YOU again my friend! Yeah, it's a myth that shorter rests are superior for gains. Generally, longer rests are better with compound exercises for both strength and hypertrophy, while shorter rests could be viable with isolation exercises. I have an older video on it: ruclips.net/video/UGaZ6GsIVHM/видео.html but I do plan to create a newer version of that video at some point :)
@@HouseofHypertrophy Wow! Amazing. That's good as I kind of hate these short rest times.
AFAIK the whole "strength vs size" thing is a bit of a myth. There are some adaptations early on in training that can increase strength without increasing size (such as reformatting of connective tissue within the muscle to enhance effective torque), and size to strength ratio differs amongst individuals due to lever lengths, muscle attachments points, fast to slow fibre ratios etc, and some circumstances can increase intramuscular water retention, causing muscle swelling without strength gains. But outside of that, strength gains = size gains and vice versa.
@@manmoth4 that's interesting, and makes more sense. There are so many weird myths circulating the community, it's crazy
As a human who has never slept well, about 4 hours a night, I can tell you anecdotally that sleep is as important as diet or training. I started working out at 45 years of age and when I learned about sleep making muscle I started forcing myself to sleep 7 hours each night....the muscle recovery and being able to hit the next workout with vigor increased my gains exponentially. Cheers to good gains while sleeping 🤙.
Interesting to hear! thank you for sharing my friend!
Watermelon is best for recovery
You don't grow in the gym. You grow in your sleep. Training is just the stimulus. If you ain't sleeping you ain't growing.
this chanel is
gold
Thank YOU for the kind words, they mean a lot to me!
no matter what i say i can't thank you enough for all the information you give
recomp is mentioned in this video, however would distinct cut/bulk cycles not be a more time-efficient way of attaining more mass and less body fat% ?
Bulking and cutting is probably the most efficient way!
As greg doucette said “HARDER THAN LAST TIME” will grow your muscles, weather it be difficulty through differing rep ranges, exercises, sets, speed, leverages use anything and everything to make your exercise as difficult as possible*
*(making the exercise harder to balance would not work as you would be focusing on balance rather than the weight so bosu balls and balancing on dumbbells or other dumb stuff like that wont work, just looks cool and thats all)
reached a plateau after 2 years of training. stopped for 6 month because life happens, started again and broke through the old plateau with ease in all areas (size, strength) after 3 months. This longer rest was what i needed, i make newbe gains on top of my old gains ... its crazy right now.
Awesome stuff!
Time for Part 2
Yup!
Chicken and Broccoli will surpass this
Agreed!
Don't focus on a calorie surplus, focus on energy availability for muscle growth. If you are in a large calorie surplus without optimizing your training, you will get fat. You only need a small surplus for energy being available for muscle cells - focus more on hard training, cardio, walking steps and nutrition structure.
The ultimate video 💪
Thank YOU my friend! :)
@@HouseofHypertrophy is this something you studied at university or are you self-taught?
My newbie gains were supposedly already exhausted yet I grew a pound of muscle in my arms alone in the past three months. I don't pay much attention to these arbitrary timelines anymore as we see natty bodybuilders continually disprove them.
Last Video -
Me: Wow I can look like these Gym Bros in as little as 3 months!
Gym Bros: Omegerd I need the juice!!!
Haha :)
Everyone hits a plateau. The body doesn't continue to grow, otherwise an individual would be as big as "King Kong."
Depends, there are many many cases where you can get past plateaus :)
@@HouseofHypertrophy Nah, everyone hits that plateau wall at some point. In fact, as we get older our progression slows down and progession will decrease no matter how intense we train or what type of PEDs one takes. It's called aging....
Well, no one said potential for growth was unlimited. This video was just about a study that preposterously suggested the limit would be reached after 3 months.
There is chart that I saw on Layne Norton's site, which said that natties will make their most gains during the first 2-3 years of lifting and that every year u will gain HALF of the previous year, thus after a few years of proper training ur gains will slow to a crawl and eventually become insignificant. And as a lifelong natty with 16 years of training I can attest this is entirely true! My 1st proper year was a sort of warm-up year, I only gained 2kg 'cos I wasn't eating enough. Then I learned to eat properly and in the next 2 years I was gaining left and right! Put on 20kgs of lean mass at less than 15% bf. And then... nothing. I hit a wall. I couldn't add any more calories 'cos I felt stuffed all the time and had trouble having an appetite. I tried to lean bulk a couple of times later, but seemed to only put on fat 😓 In the last 13 years I've put on maybe 2kgs of muscle. Tried almost everything under the sun. Bench press' been stuck for like 6 years or more. I've still made some aesthetics gains and my deadlift is about the only lift that still keeps progressing, lol... It's a struggle! #NattyLyfe
Would have been interesting to know how LONG had those dudes trained in the Part III studies? 'Cos I can believe if training 2-5 years, they can still make some gains. But they probably weren't training longer than that... Still, I find it highly interesting and also suspicious, that if after 3+ years of training these people were able to put on muscle while NOT increasing calories? 🧐 Unless all of those results could be explained by the drastic change in training ie. just 2 sessions per week or increasing frequency to 2-3x/wk for muscle groups. Almost everybody (not me!) trains using bro-splits aka 1x/wk/muscle, so changing that drastically could very likely lead to gains.
The power of placebo is strong, so it's totally possible those powerlifters were able to increase their PRs by 10kgs. But the line that this relatively small improvement made them go from national to international 15:50 sounds crazy?! 😀😳 'Cos 10kgs in powerlifting is nothing! Usually the difference in ranks is measured in TENS of kgs. Unless ofc, these individuals just happened to be exactly 9kgs from the international requirements... 😅
4:16 thats Halarious
4:00 what people don't get is the sarcolemma (muscle cell membrane) perimysium/ epimysium all are composed of fat . Without fat they won't grow
Fat (as a macronutrient) in the diet is of course crucial, but a surplus is not essential for muscle growth. It is likely more optimal though :)
Lifting heavy 🪨 weights is the only way to go nothing triggers your muscles
More than extreme tension under heavy load 🏋🏿♂️💯🏆💪🏾
Well ok thanks...this is a bit less depressing than the last video on Plateau....this gives some hope.
Haha, awesome to hear :)
There was a guy named Greg Plitt who used to do ultra high volume workouts with lots of exercise variety, supersets, and drop sets. Was he onto something? So many naturals claim you need to focus on a narrow set of exercises and aim to gain strength as quickly as possible. I'm still conflicted and a part of me hopes Greg was right because I've hit major plateaus trying to gain strength and I'm scared I have hit my limit. Been training 8 years.
I remember Greg Plitt! seemed like an awesome guy. Some degree of variation is likely helpful imo :)
I dont deserve a channel this perfect
Thank YOU for the kind words, haha. I appreciate YOU
Every time I return to this channel, I always walk out a little more depressed as a natural bodybuilder,
*sadly, Doing something is better than doing nothing*
How can anyone believe you'd platoed in just three months?
Yeah, it's kinda crazy haha
Is there any studies about hypertrophy with isometrics movements ?
when it comes to forearms, most exercice would be isometric and some wrist curls, but i wonder if they are as good a dynamic exercices
They likely a very good for hypertrophy, especially isometrics at long muscle lengths (stretched positions). I do plan on making videos on them :)
@@HouseofHypertrophy thank you 👑
Without a doubt the mind is powerful
What's the best way to take whey to get most out of it?
With water after workout? And at night before sleeping with milk?
Most people advocate protein before bed but, I don't know, seems like it would blunt GH release. I'm sure somebody has a study to counter that, but I'm just going by what makes sense.
It doesn't matter. Total daily protein is what matters most.
@@MellonVegan agreed based on studies and personal experience. I tried all sorts of timings and saw no advantages over just spreading it out across the day willy nilly. I just make sure every meal has some and pay attention to the total only having some extra before bed if I came up short.
Animal protein is better for growth than plant protein. Animal proteins have a significantly higher DIAAS score which allows animal proteins to be digested and absorbed much more efficiently. And also whey protein is better than casein protein because of the fact that whey protein is almost purely luecine, which is the protein required for protein synthesis as far as I remember. Animal proteins also have a good concentration of many different amino acids whereas plant proteins may be rich in one or two amino acids.
ROAD HOUSE!
Do you have any videos on recomp, losing fat and building muscle at the same time?
Not specifically, but I think this video covers pretty much all I'd say on the topic. What other things would you like to know about it? :)
@@HouseofHypertrophy long term weight loss while building muscle not just short cuts
@@joelwilson4197 It would seem the key is to do it gradually/slowly but surely. It is certainly possible to lose fat weight while building muscle.
But I suspect that going into a hyper caloric deficit will likely impair muscle building some, though keeping up protein and overall nutrition will help to counter balance.
I don't think that anybody really knows all the details and minutiae of all this though. And factor in, there are likely some differences between individuals.
Well was genetic potential factored in ? I myself am a easy gainer my father and my uncle's were all big guys . I had no problem gaining mass and strength naturally . Genetics is everything in bodybuilding .
Genetic factors are certainly important, but on an individual level you should not worry about it. Focus on doing the best you can with what you go
@@HouseofHypertrophy Sounds like good wisdom sir 👍
No doubt. I'm not a big guy frame wise but I respond well. I recently started exercising again back in April at 6'1 169 lbs. By the end of May I was 180 lbs. Now I'm approaching 190 lbs and I think I'll max out around 195 give or take.
@@johnwirk No doubt that is a sign of someone Who gains muscle naturally and easy . I myself went from 195 to 225 in about 3 years of training . Arms from 16 to 19 inches from age 16 to 19 I am 55 years old now and a fat 320 at 5 '10 but still lift hard ! I had to defend myself against steroid allegations all my life . Anyway good luck .
Varying rep ranges and sets is the not the way most people train, so the study is pretty much realistic and representative. Your approach/critic is more of a professional kind, so applicable to only 0,1% of the population.
M not agreed wd low intensity high reps training equal to high intensity low reps training means induranc training not be equal to strength or hit training for muscle growth bcz we have example of Dorian yates who lift very high volume training
You can get a good muscle growth for 4 years before getting to a stable plateau... but REMEMBER you have to bulk and cut... like 8 months bulking and 4 months cutting... this cycle is important to avoid the plateau... once you restart bulking, you restart muscle growth and avoids the plateau.
When you say a variety of rep ranges may increase muscle growth. Are the weights the same in each rep ranges or do you increase the weight the less reps you do?
Increase weight the less reps you do :)
You want all your working sets to be to or close to failure, so this requires adjusting the load to rep ranges
@@HouseofHypertrophy that's what I though, I just wasn't sure that was what the studies had studied. Thanks!
@House of Hypertrophy: in 04:05 you said that an individual needs 1,6-2,2 g per KG in bodyweight, but it' s 1,6 per 2,2g per kg lean body mass. Because only muscles need protein for growing, not the fat. For example if I weight 200 KG I don't need 400g of protein to build muscle, because my fat portion doesn't need protein at all. I should be lean body mass....
That specific measurement noted is from the research, and they used it per KG of bodyweight. I know it can be useful to derivive it specific to lean mass, but this 1.6-2.2 is not relative to lean mass :)
So how do you get more sleep? For those of us watching your videos while dealing with insomnia...
Spank it
i suffer from insomnia too
Check Huberman lab episodes on sleep
slow gut breathing
Eat well, minimize stress and over thinking (meditation etc helps), supplement with high quality magnesium (particularly in the evening), taking extra glycine, limit blue light exposure in evening/night, tire the body sufficiently with physical activity, as someone said below--masturbation at night/before bed can help. Valerian root (and some other herbs) can help some, and I prefer it to melatonin.
Other than these, I'm not sure. I never used to have a problem getting enough sleep, but more recently as I've aged and put on some weight (and it seems like my testosterone has gone down significantly), I occasionally have some sleeping issues. And I'm not counting like the other night when I camped and took some shrooms too late! (God, that was awful for sleep. Couldn't go to sleep until I downed some wine).
If I've learned anything in life, its to not limit yourself based on others ideas, opinions and beliefs about what is possible, especially for YOU and especially with studies...there are so many variables and so many ways the study can be flawed or data interpreted and even manipulated. I've been lifting 10 years now and still make progress. Also in the beginning we 'll do almost everything wrong...lol. As you learn proper form, techniques, gain new knowledge and try new things, of COURSE you will continue to progress. 3 months is an absolute joke, I can't even take that seriously let alone take it to heart! Peds and drugs are not the answer either, we exercise to be healthy and look good and feel good. These "short cuts" are not healthy and not sustainable and very well may even "cut short" your life...think about that. Make it a lifestyle and commit to a life of health and fitness and enjoy the journey and progress you make. Slow and steady wins the race.
I have a question i hopefully you know the answer.
I am doing fitness like 7 years but only 2years of this 7 years was really good focused and saw result with perfect diet but other years was like not so disciplined . Now am i think my gains gonna be harder because of this 7 year is it true? I feel like i am gonna grow extremely slow as natural and it makes me sad
Nah, if you weren't optimized in those 7 years, your gains aren't going to be harder :)
@@HouseofHypertrophy thsnk you, you gave me hope
Interesting that the study at 5.30 suggest that supplement restrict fat loss???!!!!!!!
Also intereting that fat more decreased in the only 3times per week group than 6times per week!!
It hurts.
Haha :)
I got my best gains years 2-4
Very interesting, awesome stuff!
All said and done muscle growth is not infinite. 25%-35% weight gain from starting point if you do the right training and nutrition, more if you use steroids and GH.
After some time we all hit plaotous
Hey I was wondering if you could do a video on lats? or if you already have one :O
I plan to make one :)
I have been wondering this, which one is better for an experienced trainer:
A) Choosing the best movements (for him), and sticking with those as long as there are gains coming (periodical little by little going heavier in weights all the time), and then changing those,
OR
B) Among the best movements changing movements even for every exercise (of course on the 3rd or 4th exercise again coming back to those which were on the 1st exercise). Theoretical being able to do this so that the person is able to increase the weights little by little all the time (I know it's harder to know than with the first option). This has more changes all the time but less body adaptation for the same movement as those are changed all the time. But perhaps body doesn't get used to it so easily.
Any thoughts anyone?
Well think about like this you want to bench a lot? then you train bench press, OHP and tricep pushdowns as your main scource of training the muscles invovled in bench and getting better lockout strenght. If you were to train the medial head of the triceps that wont really make much difference if any, in terms of how much you can bench you need to focus on your goal. Also the more you do a movement the better you become at it, which means over time you will be able to recruit more muscle fibers during the same movement so constantly changing it out does very little. It would be greater benefit to focus on 1 or 2 variations at a time during training blocks if you are even advanced enough to train in blocks.
For hypertrophy I dont think it makes a difference
@@user-en5vj6vr2u It does the better you are at a movement the harder you can train it, and the better you can recruit the muscles and create overload.
placebo is real deal your mind... is something...
I'm really taken back that people just completely overlook bodybuilders when looking at the study. Them alone is proof this study and it's apparent conclusion is false. Did body builders take 3 months to build the majority of those muscles? Also from personal experience, I did not plateau after 3 months.
Yeah, that's a very good point!
I dunno where that quote was lifted from, there's no context. But I'd assume it means that in a given program, people will plateau after 3 months, which would make sense. I don't think anyone would believe or say that people's entire gym career would plateau in 3 months, lol.
Is it ok if I screen shot on of your muscle figures and use it as a pfp?
Haha, that's perfectly fine!