Hey all, Merry Christmas & Happy New Year! - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:41 Part 1: To Fail or Not? 1:59 New Data on Training to Failure 3:10: Part 2: Partial or Full? 3:59 New Data on Range of Motion 7:15 Part 3: How Many Sets? 7:29 New Info on Sets for Strength vs Size 9:44 Part 4: Other Honourable Mentions (Studies Not Mentioned Before)
It's crazy that I'm saying this about a channel with 322k subscribers, but HoH is really underrated. The video edit is simply great, and the information provided is top-notch. I'm happy knowing they will finally break the 500k mark next year.
The key thing I took away from the number of sets section, especially the diminishing rturns graph, was that there were still people at 0 or even negative growth right up until about 25 weekly sets and only at that point were there no longer zero gainers. That, to me, suggests you should be tracking size of each muscle group and increasing volume by sets on anything that isn't growing as quickly. In my own situation I used to resistance train three days a week. On the weekend I did upper/lower and then full body Wednesday. I noticed my chest really lacking so I took chest out of the full body and swapped my weekend so now I do lower, upper, rest, chest, full excl chest, chest, rest. This has been really helpful to help bring my chest more in line with my other progress.
Your volume requirements can indeed vary between different muscle groups in your body, I too found that chest and arms needed a lot more volume than my legs and it was going to two or three times a week on those that they started growing while my legs were doing just fine on as little as one day per week.
@@albertalbert7958 Ronnie never did HIT, Dorian did but he did not get hurt because of it, it just happens if you train for so many years. 2nd HIT is great but every individual should experiment themselves and find a recoverable volume and work from there, you can do high intensity and pretty high volume too rn I found my sweet spot for pretty much each muscle to be 6 sets per training session with 1 - 0 RIR repeat for 2x a week and thats it and for back that's the outlier i do more volume for back... so yea its simple just a process of trial and error and genetics are a huge factor for every individual for me for example I have HUUge legs, I cannot recommend to some1 with smaller calves or quads than me to do what I do for legs, that would be insane....
I believe that "custom training" splits like you have mentioned should be a more widely discussed topic (different from bro splits which still typically target each muscle once per week)
The thing with high sets is, you wont recover, and wont progress your lifts. Dont think about sets as weekly, think about how often are you training a muscle, how many hours apart, and then decide your set range. And that is how much you can recover from. I get it 8 sets are better than 3-4 sets, but most important part is consistently progressing over a long time, and not having 3 workouts with lots of sets and then you lose workouts due not being recovered. IF muscle protein synthesis lasts 48-72 hours, why not have less sets and improve your frequency, and having more muscle adaptions over a long period of time. Think about it, over a longer period, for example a year, by doing less sets with higher frequency, you will have trained the muscle a lot more. And log your workouts, see how you progress, its the only way to know if a program is working or not.
Thank you for everything! You helped clarify a lot of my thinking and thoughts! Could you do a video on tendon growth and the benefits of it in building muscles? And could you focus on how which rom helps it best and what type of style?
Bro. This is the best channel ever! You are literally the only Fitness RUclipsr that I'm subscribed too. I'll appreciate watching every second of your uploads to the end of time.
@@HouseofHypertrophy Everyone in the gym, think my workouts are weird hahaha. But I've based them all off of the wisdom from your videos. Like they don't know why I train wide-grip horizontal rows on shoulder day rather than back day or why I sometimes aim for 30 reps on some days.
Thank you for your great work. I consider you to be the top hypertrophy channel currently. HOWEVER, as a guy who has been training for over 12 years and has pretty much maxed out his genetic potential, i have to say this (and i believe that most experienced lifters who are honest with themselves will back me up). I really really REALLY doubt that lifters with almost 8 years of average experience, will gain TRUE CONTRACTILE MUSCLE TISSUE, that is considerable enough to be measured accurately in 8 weeks, under ANY CIRCUMSTANCES. Unless they were fooling around for years and were calling it training.
I would think that the lengthened partials would be more effective when the resistance is greatest in that lengthened position. I also think that they should in fact be lengthened, the leg extension should be the lying version to get all the quads and all those other workouts in the 300 person study could be variants where the lengthened position isn't actually the full stretch of all the muscle - if leg curls where prone instead of seated and if french press doesn't is the laying on the bench variant. The bicep curls could also be reduced in effectiveness by not being fully loaded at that stretched position, needing to be done with arms horizontal by laying on a bench. (I just find it frustrating that many studies aren't very conclusive.)
Partials are great if you were doing full range, hit failure, but can still do partials. That will increase hypertrophy in the part of the muscle (or specific muscle) that partial targets.
RIR for what? Compounds, sure thing. Isolations? Going to failure is going to be fine most of the time. Not too hard to approach failure and it is relatively safe compared to most compounds.
We've all had a really good spotter push you to crank out 2-5 more reps past what you thought was your max effort last rep.. Measurements of failure or 2 reps before failure isn't quantitative.. more of a very subjective qualitative estimate at best..
There is ONE thing that we can say for absolute certain - staying fit and eating well are the keys to a longer and better quality life. Eat clean, lift regularly, live well.
What about frequenncy? Studies have shown that 2x 1 sets grow more muscle than 1x 4 sets. This is probally because hypertrophy units are stimulated by a set, take this example from a study: a perfect set stimulated 1 hypertrophy unit and the second set only 0.31 and it decreases. Maybe these numbers are a bit off but that does not really matter because we can see that the later sets have far less inpact on hypertrophy. Knowing that we should train each muscle 1-2 sets 3 times a week.
HoH I have a question, is there studies about increasing EPO production by the body while working out muscles in an hypoxic state? Or while working out being hypoxic?
But i dont get the 20 sets per week like if i were to exercise my bicep in one day how many sets should i do? Does 20 ets per week mean i have to do all this sets only in each muscle? Like each muscle 20 sets all? Or do i mix all the exercises into 20 sets. Im not good english so i try to tell you
If I’m not mistaken he did one where the most optimal growth came from doing lengthen partials where your legs are in a straight position, it’s also what I’ve been doing and I’ve been noticing great results. Hope this helps.
Can someone review my workout! 3 days a week ( 3 weeks loading (with hypertrophy) and 1 week de-loading (with strength workouts)) 1. Monday - Bulgarian Split squat ( 3x12 hypertrophy and 2x6) - single leg hamstring curl and single leg extension ( 3x12 hypertrophy and 2x6) - partial lying calf raise ( 2x40 ) 2. Wednesday - single leg step ups ( 2x12 hypertrophy and 2x6) - partial lying calf raise ( 2x40 ) - dumbbell bench press ( 3x12 hypertrophy and 2x6) - inclined bench press ( 3x12 hypertrophy and 2x6) - wider grip vertical pulls ( 3x12 hypertrophy and 2x6) - closer grip horizontal pulls ( 3x12 hypertrophy and 2x6) 3. Friday - Hip adduction and hip abduction ( 2x20 hypertrophy and 2x12) - suit case carry - globet march - oblique lateral side bend
I would probably sprinkle in some intensity techniques on the last set for movements where makes sense and is safe. Things like, partials, slow eccentrics, dropsets and clusters. A little goes a long way. Also always starting leg workouts with some sort of hamcurls has been a game changer. Got that from mountaindog1 (John Meadows)
PLEASE REPLY PILEEEEEEEEEEEEEEZ are there any studies comparing lat pull downs at a lengthened position vs normal range of motion.....many people on the internet say that going past a certain elbow position wont activate your lats at all...but we've seen that muscle activation does not equal muscle growth...on the other hand creators like jeff nippard and RP wants us to fully stretch our lats even pause at the full stretched position....what is your take on this
Unfortunately, there are no studies that have looked at this. Based on the current research on trained individuals, I think lengthened partials on the lat pulldown might be similar to a full range of motion, but we shall see if we get future research!
@HouseofHypertrophy what's your definition of a lengthened partial....does it include the part of rom where the lats are completely stretched (no room for hands to go further) or a bit shy of that point
this is the famous mike Menzer body builder approach 1-2 sets to absolute death failure as if your life depended on that last rep thats the way i train with a slight twist
Low testers plus no pier review? Are drunken college students the people taking these tests since they are not following the scientific method to its full degree but it’s enough to look at. Honestly despite what these studies state I think it’s better just to test and keep an open mind. See if it works for you. After all hypertrophy is mass building and sculpting although there is an element of anatomy, physiology and microbiology to working out we are all slightly different. A few looks at different cadavers will tell you that.
As much as I love training to failure, I think it's still important to recognize the value in higher volume training, it is in how surgical you can get with 2 or more rir. You can always take a last set or 2 sets to failure for instance if you're not feeling like the bean kicked in but you can't undo a failure set after things start feeling tweaky, all you can do then is artificially increase your rir next week and hope it goes away lol. Also, equating volume might not be feasible as training to failure might not allow that to the same extent that rir training might, allowing for more volume allows for more practice in the lifts and even if it's a machine there is a lot of value in experience. People that commonly warn against junk volume I think are largely misguided but I respect their position too, because failure training does put hair on your chest and it keeps you the most honest, and I've done a lot of blocks of very high intensity 0 rir on everything including compounds(except squat and deadlift) on every set with pretty moderate volumes and frequency and survived it decently, I'd say I needed more deloads and stricter variation to even make it to the deloads recovery wise but I think this serves people a lot better than assuming failure training has to also be low volume or 1 set a week training, that's just not the case, but in saying that I think the amount of deloads I had to take overall may have given me junk rest, that I maybe didn't need lol but it's hard to know when you're in a banged up state, and the other way around with higher volume I never have to deload because I'm following LP and DUP strategies fairly closely and trying to ride a balanced edge consistently without having to have downtime. also true failure training generally has me cheating more with my hips on most exercises to get more forced eccentrics out of everything, which I think is perfectly reasonable if you're experienced and the point is stimulus, who cares what the internet thinks, this entire game is an art not a science and art has to be ugly before it's pretty.
I'll always train to failure on every working set, even whilst using quite high volume (16-20 working sets per muscle per week) although some compounds I'll only train to 0 rir for safely reasons training alone. simply as it keeps progression constantly there knocking at the door as such, where as it needs to be planned when leaving reps in reserve. training rir definitely has its place though and Ive used it at times in the past with success but ultimately I never feel personally satisfied training that way as per old habits lol
I don't trust that I can accurately gage reps in reserve so I always go to failure, usually with a few partials if I can muster. I greatly prefer 15-25 rep range because I feel it's easier on my joints and ligaments. I'm new to lifting and in my 40's so avoiding injury is as important as progression to me.
Hey all, Merry Christmas & Happy New Year! - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Timestamps:
0:00 Intro
0:41 Part 1: To Fail or Not?
1:59 New Data on Training to Failure
3:10: Part 2: Partial or Full?
3:59 New Data on Range of Motion
7:15 Part 3: How Many Sets?
7:29 New Info on Sets for Strength vs Size
9:44 Part 4: Other Honourable Mentions (Studies Not Mentioned Before)
Bless you all with massive gains and a happy ripped new year
Right back at you!
Likewise!
Same to you!
Happy New Gains!
Yee. Same to you brother.
It's crazy that I'm saying this about a channel with 322k subscribers, but HoH is really underrated. The video edit is simply great, and the information provided is top-notch. I'm happy knowing they will finally break the 500k mark next year.
Thank you my friend, you are too kind haha! Have a great Christmas and new year!
The key thing I took away from the number of sets section, especially the diminishing rturns graph, was that there were still people at 0 or even negative growth right up until about 25 weekly sets and only at that point were there no longer zero gainers.
That, to me, suggests you should be tracking size of each muscle group and increasing volume by sets on anything that isn't growing as quickly.
In my own situation I used to resistance train three days a week. On the weekend I did upper/lower and then full body Wednesday. I noticed my chest really lacking so I took chest out of the full body and swapped my weekend so now I do lower, upper, rest, chest, full excl chest, chest, rest. This has been really helpful to help bring my chest more in line with my other progress.
Your volume requirements can indeed vary between different muscle groups in your body, I too found that chest and arms needed a lot more volume than my legs and it was going to two or three times a week on those that they started growing while my legs were doing just fine on as little as one day per week.
@@albertalbert7958 Ronnie never did HIT, Dorian did but he did not get hurt because of it, it just happens if you train for so many years. 2nd HIT is great but every individual should experiment themselves and find a recoverable volume and work from there, you can do high intensity and pretty high volume too rn I found my sweet spot for pretty much each muscle to be 6 sets per training session with 1 - 0 RIR repeat for 2x a week and thats it and for back that's the outlier i do more volume for back... so yea its simple just a process of trial and error and genetics are a huge factor for every individual for me for example I have HUUge legs, I cannot recommend to some1 with smaller calves or quads than me to do what I do for legs, that would be insane....
I believe that "custom training" splits like you have mentioned should be a more widely discussed topic
(different from bro splits which still typically target each muscle once per week)
i didnt skip ads for you bro tnx you have masively improved my gains
That is too kind of you, thank you so much!
Awesome video! A much needed compilation of studies
I appreciate you, have a awesome Christmas and new year!
Your videos are EXCELLENT. You always delivers. Please can you also make a video on best workout programs. Please i think we should also need it.
The thing with high sets is, you wont recover, and wont progress your lifts. Dont think about sets as weekly, think about how often are you training a muscle, how many hours apart, and then decide your set range. And that is how much you can recover from. I get it 8 sets are better than 3-4 sets, but most important part is consistently progressing over a long time, and not having 3 workouts with lots of sets and then you lose workouts due not being recovered. IF muscle protein synthesis lasts 48-72 hours, why not have less sets and improve your frequency, and having more muscle adaptions over a long period of time. Think about it, over a longer period, for example a year, by doing less sets with higher frequency, you will have trained the muscle a lot more. And log your workouts, see how you progress, its the only way to know if a program is working or not.
Thank you for everything! You helped clarify a lot of my thinking and thoughts! Could you do a video on tendon growth and the benefits of it in building muscles? And could you focus on how which rom helps it best and what type of style?
This channel has changed my view on muscle building wish you a very productive 2025.
Bro. This is the best channel ever! You are literally the only Fitness RUclipsr that I'm subscribed too. I'll appreciate watching every second of your uploads to the end of time.
You are too kind, thank you so much my friend! Merry Christmas and a Happy New Year!
@@HouseofHypertrophy Everyone in the gym, think my workouts are weird hahaha. But I've based them all off of the wisdom from your videos. Like they don't know why I train wide-grip horizontal rows on shoulder day rather than back day or why I sometimes aim for 30 reps on some days.
Yet another great video produced by HOH. Merry Christmas and Happy New Year! ☃️❄️🎄🎅🎁🦌🕯️
I appreciate you dude, I know you've been hear for a long time. Merry Christmas and Happy New Year to you too!
Nice!
Happy Noel & Happy New Year, HoH!
Same to you my friend!
I knew you would drop this around this time!
Haha, you were right 💪
Great and very informative video. Thank you!
Much needed video
💪 Merry christmas and a happy new year my friend!
Thank you for your great work. I consider you to be the top hypertrophy channel currently.
HOWEVER, as a guy who has been training for over 12 years and has pretty much maxed out his genetic potential, i have to say this (and i believe that most experienced lifters who are honest with themselves will back me up). I really really REALLY doubt that lifters with almost 8 years of average experience, will gain TRUE CONTRACTILE MUSCLE TISSUE, that is considerable enough to be measured accurately in 8 weeks, under ANY CIRCUMSTANCES. Unless they were fooling around for years and were calling it training.
I would think that the lengthened partials would be more effective when the resistance is greatest in that lengthened position. I also think that they should in fact be lengthened, the leg extension should be the lying version to get all the quads and all those other workouts in the 300 person study could be variants where the lengthened position isn't actually the full stretch of all the muscle - if leg curls where prone instead of seated and if french press doesn't is the laying on the bench variant. The bicep curls could also be reduced in effectiveness by not being fully loaded at that stretched position, needing to be done with arms horizontal by laying on a bench.
(I just find it frustrating that many studies aren't very conclusive.)
Partials are great if you were doing full range, hit failure, but can still do partials. That will increase hypertrophy in the part of the muscle (or specific muscle) that partial targets.
Thanks for the video and merry Christmas to all my gym bros all over the world 💪
Merry Christmas!
This is the best channel on RUclips!!!
Thank you my friend!
Thanks for great content lots of love
Thank YOU for the support!
Happy liftmass to everyone 💪
Happy gainmass!
lift hard, progress, and deload regularly. don't worry about the weak science in exercise science and simply train as hard as you can
So basically with moderate to high volume, training with one or two reps in reserve would be better
Better for joints too i would imagine
RIR for what? Compounds, sure thing. Isolations? Going to failure is going to be fine most of the time. Not too hard to approach failure and it is relatively safe compared to most compounds.
Merry jingle bells 🎄 may everyone up their mass
Thank you for all the high-quality, science-based and critical content over the year! It's all been a huge help for me :)
Thank YOU for checking it out my friend, all the best!
Good concise summary.
Thank you my friend!
We've all had a really good spotter push you to crank out 2-5 more reps past what you thought was your max effort last rep.. Measurements of failure or 2 reps before failure isn't quantitative.. more of a very subjective qualitative estimate at best..
Merry Xmas and happy new year mate
You too my friend!
Good stuff
Thank you my friend!
Just commenting for the Al Gore Rhythm to show appreciation.
Merry Christmas folks!
My favourite RUclipsr in the world house of hypertrophy
Haha, you are too kind!
There is ONE thing that we can say for absolute certain - staying fit and eating well are the keys to a longer and better quality life.
Eat clean, lift regularly, live well.
What about frequenncy? Studies have shown that 2x 1 sets grow more muscle than 1x 4 sets. This is probally because hypertrophy units are stimulated by a set, take this example from a study: a perfect set stimulated 1 hypertrophy unit and the second set only 0.31 and it decreases. Maybe these numbers are a bit off but that does not really matter because we can see that the later sets have far less inpact on hypertrophy. Knowing that we should train each muscle 1-2 sets 3 times a week.
How can one possibly participate in these studies?
HoH I have a question, is there studies about increasing EPO production by the body while working out muscles in an hypoxic state? Or while working out being hypoxic?
I like to do both lengthened and shortened partial reps on EVERY exercise.... at once... by just doing full range of motion. Saves so much time. Haha
But i dont get the 20 sets per week like if i were to exercise my bicep in one day how many sets should i do? Does 20 ets per week mean i have to do all this sets only in each muscle? Like each muscle 20 sets all? Or do i mix all the exercises into 20 sets. Im not good english so i try to tell you
can you do a video on calf development? mine have looked the same since i started lifting (not that they are small but i want huge calves)
calves are a pretty common weakpoint that im sure many viewers would be curious about
If I’m not mistaken he did one where the most optimal growth came from doing lengthen partials where your legs are in a straight position, it’s also what I’ve been doing and I’ve been noticing great results. Hope this helps.
Can someone review my workout!
3 days a week ( 3 weeks loading (with hypertrophy) and 1 week de-loading (with strength workouts))
1. Monday
- Bulgarian Split squat ( 3x12 hypertrophy and 2x6)
- single leg hamstring curl and single leg extension ( 3x12 hypertrophy and 2x6)
- partial lying calf raise ( 2x40 )
2. Wednesday
- single leg step ups ( 2x12 hypertrophy and 2x6)
- partial lying calf raise ( 2x40 )
- dumbbell bench press ( 3x12 hypertrophy and 2x6)
- inclined bench press ( 3x12 hypertrophy and 2x6)
- wider grip vertical pulls ( 3x12 hypertrophy and 2x6)
- closer grip horizontal pulls ( 3x12 hypertrophy and 2x6)
3. Friday
- Hip adduction and hip abduction ( 2x20 hypertrophy and 2x12)
- suit case carry
- globet march
- oblique lateral side bend
too many reps on calf raise. Its likely more efficient to do less reps than 40.
I would probably sprinkle in some intensity techniques on the last set for movements where makes sense and is safe. Things like, partials, slow eccentrics, dropsets and clusters. A little goes a long way.
Also always starting leg workouts with some sort of hamcurls has been a game changer. Got that from mountaindog1 (John Meadows)
nice comp
Thank you!
👻
💪💪
PLEASE REPLY PILEEEEEEEEEEEEEEZ
are there any studies comparing lat pull downs at a lengthened position vs normal range of motion.....many people on the internet say that going past a certain elbow position wont activate your lats at all...but we've seen that muscle activation does not equal muscle growth...on the other hand creators like jeff nippard and RP wants us to fully stretch our lats even pause at the full stretched position....what is your take on this
Unfortunately, there are no studies that have looked at this. Based on the current research on trained individuals, I think lengthened partials on the lat pulldown might be similar to a full range of motion, but we shall see if we get future research!
@HouseofHypertrophy what's your definition of a lengthened partial....does it include the part of rom where the lats are completely stretched (no room for hands to go further) or a bit shy of that point
this is the famous mike Menzer body builder approach 1-2 sets to absolute death failure as if your life depended on that last rep thats the way i train with a slight twist
Vides about losing fat
Can someone tell me the answers for all trends?
Llegó la hora de mi novela
happy new year and remember, more than 5 reps is cardio
❤
Another year they tried to reinvent the wheel and once again I learned absolutely nothing new. Great content either way cuz
No best abs exercices video in 2024. My year is ruined and without gains!
🧐🔍📝
I’ve got the answer. But not telling you all. If you all get bigger I look smaller 😂
Low testers plus no pier review? Are drunken college students the people taking these tests since they are not following the scientific method to its full degree but it’s enough to look at. Honestly despite what these studies state I think it’s better just to test and keep an open mind. See if it works for you. After all hypertrophy is mass building and sculpting although there is an element of anatomy, physiology and microbiology to working out we are all slightly different. A few looks at different cadavers will tell you that.
1st comment
2 in a week? Careful or we’ll get spoiled
Haha, I wanted to get this one out before the end of the year!
Mike Mentzer told this 20 years ago.
Mike mentzer was right
This comment contains nine words consisting of at least three symbols.
ruclips.net/video/uPVYcAiXzEM/видео.htmlsi=LXH3puJ9lAKXGxfk
First
We got Hypertrophy Wrapped before GTA VI
As much as I love training to failure, I think it's still important to recognize the value in higher volume training, it is in how surgical you can get with 2 or more rir.
You can always take a last set or 2 sets to failure for instance if you're not feeling like the bean kicked in but you can't undo a failure set after things start feeling tweaky, all you can do then is artificially increase your rir next week and hope it goes away lol.
Also, equating volume might not be feasible as training to failure might not allow that to the same extent that rir training might, allowing for more volume allows for more practice in the lifts and even if it's a machine there is a lot of value in experience. People that commonly warn against junk volume I think are largely misguided but I respect their position too, because failure training does put hair on your chest and it keeps you the most honest, and I've done a lot of blocks of very high intensity 0 rir on everything including compounds(except squat and deadlift) on every set with pretty moderate volumes and frequency and survived it decently, I'd say I needed more deloads and stricter variation to even make it to the deloads recovery wise but I think this serves people a lot better than assuming failure training has to also be low volume or 1 set a week training, that's just not the case, but in saying that I think the amount of deloads I had to take overall may have given me junk rest, that I maybe didn't need lol but it's hard to know when you're in a banged up state, and the other way around with higher volume I never have to deload because I'm following LP and DUP strategies fairly closely and trying to ride a balanced edge consistently without having to have downtime. also true failure training generally has me cheating more with my hips on most exercises to get more forced eccentrics out of everything, which I think is perfectly reasonable if you're experienced and the point is stimulus, who cares what the internet thinks, this entire game is an art not a science and art has to be ugly before it's pretty.
I'll always train to failure on every working set, even whilst using quite high volume (16-20 working sets per muscle per week) although some compounds I'll only train to 0 rir for safely reasons training alone. simply as it keeps progression constantly there knocking at the door as such, where as it needs to be planned when leaving reps in reserve.
training rir definitely has its place though and Ive used it at times in the past with success but ultimately I never feel personally satisfied training that way as per old habits lol
I don't trust that I can accurately gage reps in reserve so I always go to failure, usually with a few partials if I can muster. I greatly prefer 15-25 rep range because I feel it's easier on my joints and ligaments. I'm new to lifting and in my 40's so avoiding injury is as important as progression to me.
✝💪🏋♂ GOD BE WITH US AGAINST EVIL AND TEMPTATIONS ✝🙏🕊❤
ruclips.net/video/H23fb7ET5Ko/видео.htmlsi=EZp5_SKFSuikcVG3
💪