Very good, informative, overall amazing vid. I was just wondering, could you make one "What makes muscle stronger" video :) That would be the ideal sequel
Caveat: cluster sets done after completing higher reps into lactate/burn, and you will feel the burn/pump. Think of something like Myo-reps style. I do a weight and 2 RIR around 15 reps, burn is there... rest 5 breaths, do another 5 reps, rest 5 breaths, another 5 reps... basically cluster sets in higher reps range.
Very informative and insightful. It’s super comprehensive! Absolutely fantastic work. Thank you so much for sharing this valuable information with us. I’m deeply grateful and indebted to you for all the helpful knowledge, education and advice you provide us. It’s highly appreciated. Truly outstanding! 🙏
Great info! Thanks for sharing. When you talk about importance of amount of work you do with your muscle, what amount of sets per training session are you talking about? In some video you mentioned, that volume threshold for one training session is in your opinion actually quite low. But using this big rest intervals, cluster sets, lots of rest in between sets techniques, one can do a lot of sets in one training session without significant muscle damage and metabolic stress. And can repeat this type of training session again after 2 days, when MPS stops. To ask shortly, is more still better?
Muscular tension and total work appear to be the be all end all for hypertrophy. Failure not absolutely necessary, muscle damage not indicative of gaining. Cluster sets, blood occlusion training appears to help, even in non-occluded body parts.
Great talk as always Menno. Not sure if you answer questions on here, but I have one. You mentioned limiting muscle damage during high frequency training. What strategies do you use to achieve this? Do you limit the duration of eccentric contractions? i.e durations less than the somewhat traditional 2 second controlled eccentric. Similarly do you avoid accentuated eccentric training? Thanks
CHECK OUT PETER BAERS...HE´S BEEN WORKING OUT LIKE THAT FOR MANY YEARS...I KNOW IT IS IN GERMAN, BUT JUST WATCH AND YOU WILL SEE THAT IT IS SELF EXPLANATORY! clips.team-andro.com/watch/4fd013ba300505eb42fd/peter-baers-pitt-force-training-mai-2010... AND HERE..... clips.team-andro.com/watch/ba8110c0241a0882023d/peter-baers-interview-und-training-vom-21.07.2012 ....HE EVEN EXPLAINED IN SOME CLIP THAT HE IS CONVINCED THAT THE ECCENTRIC PART IS TO BE AVOIDED DUE TO A POTETIAL FOR MORE SORENESS, WHICH IN TURN LEADS TO LONGER RECOVERY AND NOT TO MORE GROWTH!!!!!!
It's looking to me like whatever makes muscles grow (time under tension) is not conducive to increased longevity. I'm going to keep doing strength training and HIIT. You might not see much, but I'm pretty sure good things are happening at the cellular level (because of the metabolic stress). And, if done in conjunction with intermittent fasting, (another metabolic stress) body composition will be improved. That's all most people are looking for. Body building is a mind-set biohackers are less enthusiastic about.
I'm currently doing 3 strength training high-volume workouts per week (1 exercise per muscle group in each training) at home, with a weight vest , Workout A 2 times and Workout B 1 time, I also plan to do a 4th workout which is going to be HIIT, to stay in conditioning shape, be healthier in the long run and stretch the heart. 20 years old, what do you think?
@@stohrichelbev5337 , Seems like a plan. To talk about HIIT briefly, I don't know about "stretch the heart." I think the main benefit of HIIT is an acute hormetic stress. The more extreme the better. This will stimulate the body to make more mitochondria. That's what you're looking for. The more mitochondria, the healthier and more flexible the metabolism. Glucose, fats, ketones,= all become fuel sources. That's flexibility. Interestingly, there is evidence to suggest that some sort of light endurance activity is beneficial (walking, cycling, jogging) because such activity stimulates the body to produce BDNF (brain-derived neurotropic factor). This is less important when young (aged 20) but certainly something to consider past 40.
see this: If this coupling is blocked in vitro, myofibrillogenesis is severely compromised (Marino et al., 1987). Together, these observations strongly suggest that a similar tension driven self-organization mechanism may also coordinate myofibrillogenesis in mammalian muscle.
I'm not Menno, hope you still like the answer. It varies due to your level of fitness. If you are completely new, start with 9 sets per muscle group per week, all the way up to 25 sets per muscle group per week. Don't forget to factor in your nutrition, sleep, training frequency etc. At the end, noone can tell you, you just have to try it out for you own body. But this is a good guideline I think.
If I am not training to failure, then how do I know If I am lifting heavy enough? for example, If I am doing sets of 6 and i can barely get the 6th one, and I go for 7, is that training to failure?.. or is that my ideal range for strength?
If you barely get the 6th one and go for a 7th and fail then you hit failure. Is it smart to hit failure? Probably not. You don’t need failure to have an effective workout. Leaving some reps in reserve is actually better. Reason: if you go to failure you are basically frying yourself, tiring yourself out and end up doing less volume for the rest of the workout and rest of the week. Volume is basically the driver for hyperthrophy. It is better to leave 3-1 rep in reserve so you recover better. Going to failure is only recommended in your overreaching week, which is the week before you deload.
Johannes Herbst we actually don’t know where the curt off point is, and with more than 20 sets per week in back training, many coaches like Mike israetel have found that is where many people start to run into recovery issues. Obviously you could do 45 per week, but they would have to be at a much lower intensity to accommodate recovery between workouts. And the optimal number of sets most definitely varies from person to person. We know that as you get more advanced, you must train closer to failure to drive progress. So 45 sets per week is an absurd amount of sets if you are training with anything remotely resembling intensity. The sweet spot seems to be somewhere between 10 and 20 sets per muscle group per week. This is also because after you get to a certain number of sets, more work doesn’t drive more protein synthesis, it only causes more breakdown. This prolongs your recovery, and basically those extra sets that you did become not just a waste of time, but they negatively effect your recovery.
At 24:53 he says you can do more reps if you've rested longer between sets. Then at 25:56 he says low reps are just as effective for muscle growth as higher reps? Can someone please explain this and what he means by "equating for total volume"?
It just doesnt matter if you do 3x10 reps or 10x3 reps, you will still get the same amount of muscle growth if the workload is the same. In reality nobody does 10 sets of 3 reps, so usually bodybuilders train in the 8-12 range or even higher to get enough volume/workload.
This is total BS. IN a 3x10 format, the first few reps do nothing. In a 10x3 format, all reps are significant. So, the workload is not at all the same.
+SteelBlueVision Intuitively that would seem to be the case and is what has become conventional wisdom... but the recent research into this is clear. Total volume/time under tension within a context of a program of progressive overload is what drives growth. So yes, surprisingly, 3x10 reps gets you the same growth as 10x3. Burn, pain, pump are not necessary for muscle growth (again research bears this out. time under tension, time under tension, time under tension should be the new BB mantra). Of course if you were doing 10x3 you could up the weight and/or slow down your reps.
Hm, I agree with everything except the failure. I do think that if hypertrophy is goal, failure should be used as often as possible w/o influencing volume too much
Actually, its NOT recommended to train to failure, expect on periodic one-off basis. See "journals.lww.com/nsca-jscr/Abstract/publishahead/Effect_Of_Resistance_Training_To_Muscle_Failure.96151.aspx" (published earlier this year; 2017) Key Points 1. Over 12 weeks, unilateral training with low loads (30% of 1RM) caused the same amount of muscle growth as training with high loads (80% of 1RM). 2. Similarly, stopping just before the point of failure caused the same amount of muscle growth as actually going to the point of failure. 3.Strength increases were also similar between loading conditions, and between failure and non-failure conditions, though the cross-education effect muddies the waters. 4. Unsurprisingly, training to failure caused more acute fatigue than stopping just before failure, assessed via the decrease in reps performed from the first set to the last set. If you want to build muscle and you prefer training with low loads, feel free to use them. This study adds to the body of research showing that very light training (i.e. 30% of 1RM) can build muscle just as well as more traditional “hypertrophy-range” training, as long as the number of sets are equated and you take each set near failure. If there are hypertrophy benefits of going to failure, you don’t need to do reps until you actually fail in order to reap the benefits. You can stop when you’re confident you don’t have another rep left in the tank and still reap all the benefits.
Yep stopping one or two reps from real failure is great. That is kinda what i've meant . Also see this one: suppversity.blogspot.rs/2017/07/training-to-failure-doubles-10wk-biceps.html
The study discussed in the article you cite says: "The main findings of the present study were that strength training performed with repetitions to failure does not induce additional gains in the maximal 1RM strength, muscle endurance or muscle hypertrophy of the elbow flexors of young women. Another interesting result was that repetitions to failure may even impair the force produced at faster muscle action velocities" (Martorelli S, et al. 2017).
Good video. But i am not fully convinced that you would want this guy as a bodybuilding coach. Because i totally agree with the guy that asked the last question. Imho successful bodybuilding training is all about mind muscle connection. It might be broscience, but you can ask any successful bodybuilder with full round muscle bellys. They will all tell you the same. If you don´t focus on your muscle and develop a way above average sense for that muscle, you won´t get optimal muscle growth.
bodybuilding is gay. Dense muscle i way better than the rounded bs look that attracts gay men. who cares as long as everything is developed. Athletes and strong men look the best anyway. If u want to be asucessful bodybuilder take steroids u moron
my left ear really enjoyed this
How to make the audio mono in Windows 10. Worked great for this vid.
czcams.com/video/I3xFoeWkg2M/video.html
lol, i've been troubleshooting this for like 5 minutes. Glad it's not my system.
This is pure gold, I cannot thank you enough Menno for posting this.
Best material I have ever found for bodybuilding..
Fantastische lezing Menno. Duidelijk, helder, waardevolle aanvulling op de cursusstof van Bayesian PT. Thanks !!!
Fantastic video. Lots of practical/useful info. Learned a lot about what NOT to do!
25:00 longer rest intervals, short rest for metabolic stress not effective
Research about cluster sets
36:30 conclusion
Well explained and made clear and interesting I was glued to the video and understood your research examples. Thank you
Excellent! Thanks Menno!
It's great info, thanks Menno!
Very good, informative, overall amazing vid. I was just wondering, could you make one "What makes muscle stronger" video :) That would be the ideal sequel
Fantastic speech. Awesome practical takeaways.
Caveat: cluster sets done after completing higher reps into lactate/burn, and you will feel the burn/pump. Think of something like Myo-reps style. I do a weight and 2 RIR around 15 reps, burn is there... rest 5 breaths, do another 5 reps, rest 5 breaths, another 5 reps... basically cluster sets in higher reps range.
Very informative and insightful. It’s super comprehensive! Absolutely fantastic work. Thank you so much for sharing this valuable information with us. I’m deeply grateful and indebted to you for all the helpful knowledge, education and advice you provide us. It’s highly appreciated. Truly outstanding! 🙏
Brilliant and simple conclusion
GREAT info.
This is insane, Cutting Edge info, but how sure are we to change our whole Paradigm
seeing a few studies ? We need some more research ASAP
Great info! Thanks for sharing.
When you talk about importance of amount of work you do with your muscle, what amount of sets per training session are you talking about? In some video you mentioned, that volume threshold for one training session is in your opinion actually quite low. But using this big rest intervals, cluster sets, lots of rest in between sets techniques, one can do a lot of sets in one training session without significant muscle damage and metabolic stress. And can repeat this type of training session again after 2 days, when MPS stops.
To ask shortly, is more still better?
Fascinating
Thank you for the quick tasting, Menno :)
I can feel the value ;)
Muscular tension and total work appear to be the be all end all for hypertrophy.
Failure not absolutely necessary, muscle damage not indicative of gaining.
Cluster sets, blood occlusion training appears to help, even in non-occluded body parts.
And progressive overload.
Low reps effective, keeping tension on muscle not effective, full range of motion should be default.
total work/ volume is king 😂💪
... if your goal is mass gains only.
supercal333 sure! but thats the title in the video
supercal333 But volume builds muscle, and more muscle equals greater strength potential.
Stef Diaz Diaz mind explaining what total work stands for?
Michael Robles volume irrespective of how yo distribute it ( but some frequencys or distributions are more friendly than others)
Great talk as always Menno. Not sure if you answer questions on here, but I have one. You mentioned limiting muscle damage during high frequency training. What strategies do you use to achieve this? Do you limit the duration of eccentric contractions? i.e durations less than the somewhat traditional 2 second controlled eccentric. Similarly do you avoid accentuated eccentric training? Thanks
CHECK OUT PETER BAERS...HE´S BEEN WORKING OUT LIKE THAT FOR MANY YEARS...I KNOW IT IS IN GERMAN, BUT JUST WATCH AND YOU WILL SEE THAT IT IS SELF EXPLANATORY! clips.team-andro.com/watch/4fd013ba300505eb42fd/peter-baers-pitt-force-training-mai-2010... AND HERE..... clips.team-andro.com/watch/ba8110c0241a0882023d/peter-baers-interview-und-training-vom-21.07.2012 ....HE EVEN EXPLAINED IN SOME CLIP THAT HE IS CONVINCED THAT THE ECCENTRIC PART IS TO BE AVOIDED DUE TO A POTETIAL FOR MORE SORENESS, WHICH IN TURN LEADS TO LONGER RECOVERY AND NOT TO MORE GROWTH!!!!!!
It's looking to me like whatever makes muscles grow (time under tension) is not conducive to increased longevity. I'm going to keep doing strength training and HIIT. You might not see much, but I'm pretty sure good things are happening at the cellular level (because of the metabolic stress). And, if done in conjunction with intermittent fasting, (another metabolic stress) body composition will be improved. That's all most people are looking for. Body building is a mind-set biohackers are less enthusiastic about.
I'm currently doing 3 strength training high-volume workouts per week (1 exercise per muscle group in each training) at home, with a weight vest , Workout A 2 times and Workout B 1 time, I also plan to do a 4th workout which is going to be HIIT, to stay in conditioning shape, be healthier in the long run and stretch the heart. 20 years old, what do you think?
@@stohrichelbev5337 ,
Seems like a plan. To talk about HIIT briefly, I don't know about "stretch the heart." I think the main benefit of HIIT is an acute hormetic stress. The more extreme the better. This will stimulate the body to make more mitochondria. That's what you're looking for. The more mitochondria, the healthier and more flexible the metabolism. Glucose, fats, ketones,= all become fuel sources. That's flexibility.
Interestingly, there is evidence to suggest that some sort of light endurance activity is beneficial (walking, cycling, jogging) because such activity stimulates the body to produce BDNF (brain-derived neurotropic factor). This is less important when young (aged 20) but certainly something to consider past 40.
@@martinirving3824 thanks for the explanation mate. Appreciate it
see this: If this coupling is blocked in vitro, myofibrillogenesis is severely compromised (Marino et al., 1987). Together, these observations strongly suggest that a similar tension driven self-organization mechanism may also coordinate myofibrillogenesis in mammalian muscle.
Anyone knows if Brad Schoenfeld has commented this anywhere?
Would really like to know what would be the "optimal" sets per muscle group, per session, that you recommend. Thanks!
I'm not Menno, hope you still like the answer. It varies due to your level of fitness. If you are completely new, start with 9 sets per muscle group per week, all the way up to 25 sets per muscle group per week. Don't forget to factor in your nutrition, sleep, training frequency etc. At the end, noone can tell you, you just have to try it out for you own body. But this is a good guideline I think.
Yes it is, thanks.
Incredible video. My whole life has been a lie :D.
Woman at 2:55 reminds me of Elizabeth Holmes
If I am not training to failure, then how do I know If I am lifting heavy enough? for example, If I am doing sets of 6 and i can barely get the 6th one, and I go for 7, is that training to failure?.. or is that my ideal range for strength?
If you barely get the 6th one and go for a 7th and fail then you hit failure. Is it smart to hit failure? Probably not. You don’t need failure to have an effective workout. Leaving some reps in reserve is actually better. Reason: if you go to failure you are basically frying yourself, tiring yourself out and end up doing less volume for the rest of the workout and rest of the week. Volume is basically the driver for hyperthrophy. It is better to leave 3-1 rep in reserve so you recover better. Going to failure is only recommended in your overreaching week, which is the week before you deload.
@@joocypaleorc2149 so 1 rep short of failure IS basicslly failure. Lol. It Sound lime you dont have to train hard. Thats a lie
so does this mean I'll have to put more work into a training session?
Yes more is better until up to 45 sets per week per muscle group
Johannes Herbst we actually don’t know where the curt off point is, and with more than 20 sets per week in back training, many coaches like Mike israetel have found that is where many people start to run into recovery issues. Obviously you could do 45 per week, but they would have to be at a much lower intensity to accommodate recovery between workouts. And the optimal number of sets most definitely varies from person to person. We know that as you get more advanced, you must train closer to failure to drive progress. So 45 sets per week is an absurd amount of sets if you are training with anything remotely resembling intensity. The sweet spot seems to be somewhere between 10 and 20 sets per muscle group per week. This is also because after you get to a certain number of sets, more work doesn’t drive more protein synthesis, it only causes more breakdown. This prolongs your recovery, and basically those extra sets that you did become not just a waste of time, but they negatively effect your recovery.
so we know now that muscle damage is not the stimulus to hypertrophy! You can damage a muscle and it will repair but not grow!
I think this is what kids call a 'banger'
At 24:53 he says you can do more reps if you've rested longer between sets. Then at 25:56 he says low reps are just as effective for muscle growth as higher reps? Can someone please explain this and what he means by "equating for total volume"?
It just doesnt matter if you do 3x10 reps or 10x3 reps, you will still get the same amount of muscle growth if the workload is the same. In reality nobody does 10 sets of 3 reps, so usually bodybuilders train in the 8-12 range or even higher to get enough volume/workload.
This is total BS. IN a 3x10 format, the first few reps do nothing. In a 10x3 format, all reps are significant. So, the workload is not at all the same.
+SteelBlueVision Intuitively that would seem to be the case and is what has become conventional wisdom... but the recent research into this is clear. Total volume/time under tension within a context of a program of progressive overload is what drives growth. So yes, surprisingly, 3x10 reps gets you the same growth as 10x3. Burn, pain, pump are not necessary for muscle growth (again research bears this out. time under tension, time under tension, time under tension should be the new BB mantra). Of course if you were doing 10x3 you could up the weight and/or slow down your reps.
My training over the next year will be putting this information into practice in the gym. I'll report back on my progress in 6 months.
In my example the workload is the same, so how can u say its not? do u even know what workload means?
duuuuude, DAT BEARD DOE
You're the Pewdiepie of bodybuilding
Killer glutes Menno!
Sprinters ?? What!! On drugs or natural? What kind lol 😂
Did he just say that women have the potential to grow as much muscle as men?
yes
Relative to their starting level. So a female going from 100lbs to 120lbs is the same as a man going from 200lbs to 240lbs
Hm, I agree with everything except the failure.
I do think that if hypertrophy is goal, failure should be used as often as possible w/o influencing volume too much
Why?
When u reach failure, all muscle fibers are recruited which leads to greater mechanical tension
Actually, its NOT recommended to train to failure, expect on periodic one-off basis.
See "journals.lww.com/nsca-jscr/Abstract/publishahead/Effect_Of_Resistance_Training_To_Muscle_Failure.96151.aspx" (published earlier this year; 2017)
Key Points
1. Over 12 weeks, unilateral training with low loads (30% of 1RM) caused the same amount of muscle growth as training with high loads (80% of 1RM).
2. Similarly, stopping just before the point of failure caused the same amount of muscle growth as actually going to the point of failure.
3.Strength increases were also similar between loading conditions, and between failure and non-failure
conditions, though the cross-education effect muddies the waters.
4. Unsurprisingly, training to failure caused more acute fatigue than stopping just before failure, assessed via the decrease in reps performed from the first set to the last set.
If you want to build muscle and you prefer training with low loads, feel free to use them. This study adds to the body of research showing that very light training (i.e. 30% of 1RM) can build muscle just as well as more traditional “hypertrophy-range” training, as long as the number of sets are equated and you take each set near failure.
If there are hypertrophy benefits of going to failure, you don’t need to do reps until you actually fail in order to reap the benefits. You can stop when you’re confident you don’t have another rep left in the tank and still reap all the benefits.
Yep stopping one or two reps from real failure is great. That is kinda what i've meant .
Also see this one: suppversity.blogspot.rs/2017/07/training-to-failure-doubles-10wk-biceps.html
The study discussed in the article you cite says: "The main findings of the present study were that strength training performed with repetitions to failure does not induce additional gains in the maximal 1RM strength, muscle endurance or muscle hypertrophy of the elbow flexors of young women. Another interesting result was that repetitions to failure may even impair the force produced at faster muscle action velocities" (Martorelli S, et al. 2017).
Good video. But i am not fully convinced that you would want this guy as a bodybuilding coach. Because i totally agree with the guy that asked the last question. Imho successful bodybuilding training is all about mind muscle connection. It might be broscience, but you can ask any successful bodybuilder with full round muscle bellys. They will all tell you the same.
If you don´t focus on your muscle and develop a way above average sense for that muscle, you won´t get optimal muscle growth.
bodybuilding is gay. Dense muscle i way better than the rounded bs look that attracts gay men. who cares as long as everything is developed. Athletes and strong men look the best anyway. If u want to be asucessful bodybuilder take steroids u moron