Hey all! Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 3:26 Part I: Support for Rep Ranges Impacting Density vs Puffy Muscles 7:43 Part II: Limitations of the Overviewed Data 10:17 Part III: Data Opposing Rep Ranges Impact Density vs Puffy Muscles 14:40 Part IV: So What Causes Sarcoplasmic Hypertrophy? 17:15 Part V: Summary
@HaloDude557
2 жыл бұрын
Specific tension is not really an argument for sarcoplasmic hypertrophy. Muscles become more inefficient at contraction as they grow further away from the bone (larger). It's also unsurprising power athletes have way better neural pathways for contracting harder. The study comparing 90% 1RM with 30% 1RM is more relevant, though pointless, since as you said it's not a long term analysis, as well as the fact that sarcoplasm percentage has been estimated to be a small proportion of the muscle anyways (estimates range from
@RishabhSharma10225
2 жыл бұрын
Hard to imagine the amount of work that went into making this video. Highly underrated.
@HouseofHypertrophy
2 жыл бұрын
Thank YOU for those kind words :)
@Ease54
Жыл бұрын
Compared to a bikini try on haul?
@cbcsucks2205
2 жыл бұрын
With poor joints from decades of contact sports I train in a high rep range now (15-30) to good effect all around. It supports what's left of the cartilage in my joints, develops very good muscle size and exceptional every day strength. I'm 52 years old 6ft / 240lb The only weights I use now are adjustable dumbbells.
@HouseofHypertrophy
2 жыл бұрын
Awesome stuff! :)
@Fiveash-Art
2 жыл бұрын
I've been investing/collecting a really nice collection of dumbbells and I love them. Rogue Fitness offers some moderately priced stuff and so far everything I've gotten seems pretty solid. I didn't realize weights were so expensive .. especially in the heavier ranges. I like the dumbbells because of the small space they occupy ... I feel like all I need are those and my small adjustable bench. I may try getting some adjustable weights, but I'm worried the mechanics might make them break eventually.
@cbcsucks2205
2 жыл бұрын
@@Fiveash-Art they've come down a lot in price since I bought mine 15 years ago adjustable from 10 to 55 lb
@Paul__108__
2 жыл бұрын
I’ll add that (as an even older dude) I also work on stabilizers, balance, and flexibility. I believe those will be helpful as I age. Some of my targets are the erector spinae, teres minor, soleus, anterior tibialis, and multifidus.
@Fiveash-Art
2 жыл бұрын
@@cbcsucks2205 My next pair will be 55s ... bought a pair of 50s about 3 months ago. ... Nothing beats working out in your room, watching a movie or listening to some conspiracy radio. I don't care about the gym.
@777Thebear
2 жыл бұрын
I've done both powerlifting and bodybuilding. As I go to higher rep ranges my 1rm decreases because I'm not training for it, but when I go back to powerlifting and train with lower rep ranges my strength goes back up and I end up stronger. The whole it's a skill and had to be trained for me is likely the confounding factor.
@HouseofHypertrophy
2 жыл бұрын
I see what you're saying, but that skill needs to be consistently trained. When you train high reps, some of your skill and comfort with heavier loads may decrease, explaining why sometime training with lower reps again is required. This is me just speculating though :)
@777Thebear
2 жыл бұрын
@@HouseofHypertrophy lol stupid autocorrect I was agreeing. I believe it is the the confounding factor like what you said. I was walking while posting and didn't reread it before posting. I fixed it.
@chandansimms9167
Ай бұрын
@@777Thebearwhen you was progressing with powerlifting and using lower reps did your physique have any noticeable muscular changes
@777Thebear
Ай бұрын
@chandansimms9167 some not much though.
@SShaBazzz
15 күн бұрын
Actually your comment almost confirms my suspicion. When he explained the sarcoplasma and myceofibers. In order to get MORE microfiber, you intact have to first grow your sarcoplasm. That intern let's you grow MORE microfibers. So the reason you got stronger over all is because you grew your sarcoplasm. So it'd best to switch back and forth between the styles.
@Talon_Fitness
2 жыл бұрын
Still love the way you present these. I feel like anyone could watch one of your videos and be able to keep up and apply it to their training in some way.
@HouseofHypertrophy
2 жыл бұрын
Thank you so much for those kind words my friend, they mean a lot to me!
@asdfkjhlk34
Жыл бұрын
Oh it’s the tier list guy 😍
@77dris
2 жыл бұрын
I'm really glad you brought up the illegal drug use in bodybuilders. I've worked around these people for many years and they minimize the power of illegal drugs when I'd say they are responsible for MOST of the growth in these people. Usually the biggest, most jacked guys in my gym (usually competitive bodybuilders) have the easiest looking workouts (usually fluff n pump). Meanwhile natties like myself are busting our humps for every inch gained.
@HouseofHypertrophy
2 жыл бұрын
Yeah, there's data showing exogenous testosterone usage WITHOUT lifting weights causes more hypertrophy than the average natty training for 10 weeks ( www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=articleTop )
@JoshuaKevinPerry
2 жыл бұрын
You'd grow more muscle on 600mg of test a week than actually exercising
@ayor3829
2 жыл бұрын
@@HouseofHypertrophy water retention my bro water retention
@johngold5772
2 жыл бұрын
Do you think that weighlifters, NFL players or powerlifters don't use steroids? They do.
@JoshuaKevinPerry
2 жыл бұрын
What's it like being a peasant?
@a8lg6p
2 жыл бұрын
Why not both? This is what I love about the Bioneer's approach. It's focused on function over aesthetics, but of course form follows function. It will make you bigger. It focuses primarily on strength endurance, but it trains your muscles in basically all the ways you can. Start with overcoming isometrics. Then mechanical drop sets, aiming for a number of reps that's 20~50 or more depending on the exercise. But I try to do the hardest exercise I can (might be plyometric, or advanced calisthenics like planche pushups), and I often end up able to do only do a number of reps that's in the strength range, like 6 or less. Then immediately switch to an easier progression or different exercise that works the same muscles and do as many as you can, which for me often ends up being in exactly the bodybuilder rep range. Then switch to an even easier version etc until you can complete a total target number of reps that's in the strength endurance range. Only 2 sets, but then you'll do several others that use basically the same muscles in different ways. And finish the workout with a quasi-isometric, like a 1-minute long pushup. So you'll have done lots of different exercises and trained at every point on the force-velocity curve, having done strength, hypertrophy, and endurance. Strength endurance is often overlooked because everyone wants to look more buff, but an argument to made that it's more useful everyday strength than your one-rep max, is better for your connective tissues etc. But with this approach, you can do all the kinds of strength training in way that's interesting and fun with a lot of variety, in a workout that takes a little over an hour. If you want to be a powerlifter or bodybuilder of course, then train for that. But if you want overall fitness and athleticism, longevity, everyday functional strength etc, and want a better physique but aren't desperate to look like the Hulk, I think it pays to be a jack of all trades.
@daysl33per
Жыл бұрын
This is very interesting. I’m gonna start doing this. It makes sense to train both high reps and low reps. And also the super slow reps as you listed above w the 1 min push up. So I should search “Bioneers approach”? To get the info
@daysl33per
Жыл бұрын
And would maybe doing a 2:1:1 method in terms of weeks in the month? 1 week strength; 1 week hypertrophic, 1 week strength training, 1 week endurance, repeat?
@a8lg6p
Жыл бұрын
@@daysl33per I don't know... I switched back to Gymnastic Bodies, because I realized I'd never be able to do a planche etc with a split like that, and with so much time spent on endurance, I had none left for stretching.
@daysl33per
Жыл бұрын
@@a8lg6p gotcha. Thanks for reply
@deebo865
Жыл бұрын
Everybody’s a scientist
@anonymous6045
2 жыл бұрын
I like how you mention all limitations, and to remind viewers not to take all this information to heart considering that the the topic is very nuanced and contains a lot of results that aren't completely clear to us yet.
@HouseofHypertrophy
2 жыл бұрын
Thank YOU, I'm continually trying to become better at making conclusions and interpreting the data :)
@anonymous6045
2 жыл бұрын
@@HouseofHypertrophy I sincerely applaud you for that, because it seems people take research in terms of fitness very seriously (and that’s obviously a good thing) but it really does come down to experimentation along with research, not research alone.
@joojotin
2 жыл бұрын
Off topic, I think high volume training causes temporary cell swelling. Which if you stop training with high volume you will lose its effects.
@HouseofHypertrophy
2 жыл бұрын
The swelling may die down as you continue training with high volumes week after week anyway. But in those first few weeks, cell swelling may very much be present. In fact, in one of the studies finding sarcoplasmic hypertrophy by Haun et al. (it can be seen in the table here: 14:46 ), I think it's possible their "sarcoplasmic hypertrophy" was more so swelling as the study was only 6 weeks and they found large decreases in myofibril relative space (30%), which was much more versus the other studies.
@joojotin
2 жыл бұрын
@@HouseofHypertrophy Yes that may be also, most studies dont last very long.
@dude2410
2 жыл бұрын
@@HouseofHypertrophy How can the sacroplasm experience actual hypertrophy from training when it's non-contractible? I don't understand the premise of this theory.
@cunnyfred9562
2 жыл бұрын
@@HouseofHypertrophy Hi, this research ignores the fact that the tendons, joints and nervous system bear the burden of load in Heavy Low rep ranges, but the muscles bear the burden of load in Light High rep ranges. This means that the joints, tendons and nervous system assist the muscles with heavy lifting. Hence, this is not a fair comparison.
@TOrganic
2 жыл бұрын
So how can you break your muscles down to rebuild bigger muscles? I was thinking high volume will help build muscles.
@GM-qi8pw
2 жыл бұрын
I really like the graphics of this channel. Well done
@HouseofHypertrophy
2 жыл бұрын
Thank you my friend, I appreciate that!
@KtWrldGaming
2 жыл бұрын
I think Sarcoplasm assists muscular endurance . Sarcoplasm stores ATP in it so maybe higher reps tell the body that it needs better muscular endurance and starts to undergo sarcoplasmic hypertrophy. Which would explain how body builders have more sarcoplasm as their repetitions are higher.
@KtWrldGaming
2 жыл бұрын
And also look at cyclists legs. Cycling is more so an endurance sport(I think) but they have huge legs
@HouseofHypertrophy
2 жыл бұрын
Yeah that's possible, though I should note as mentioned in this video, higher reps per se don't seem to cause sarcoplasmic hypertrophy, rather perhaps high volumes :)
@stayontrack
2 жыл бұрын
@@KtWrldGaming distance cyclists / climbing specialists don't have huge legs neither do long distance runners. The cyclists with the huge legs are usually only the sprinters or time trail specialists and they also do a lot of strength training like squatting
@AndyZe-ck8wl
4 ай бұрын
Celll never ever store atp it used immediately
@georgesarreas5509
2 жыл бұрын
Great video as always! Ty for dissecting these studies. I am pretty sure noone was surprised by the results but ex-science needs to step up I feel. At least we need to see a video provided to see what RIR a lot of these studies are done at. Maybe someday ex-sci guys will actually care more about studying a subject properly and less about pushing another paper out
@HouseofHypertrophy
2 жыл бұрын
There's many limitations for sure, and always room for improvement. But I still think many researchers do a fine job. Research is hard :)
@yearight1205
2 жыл бұрын
Perhaps this is true, I typically tend to lift in the 8-15 rep range. I have had to take the past 4 months off due to an elbow injury (didn't happen while weight lifting). I've lost most of my size entirely (wasn't small). I've always liked high volume training with a lower weight, since I found in my early 20's I'd get hurt more frequently with higher weight. So I reduced the weight, increased the reps and just focused on being able to lift weights long term.
@mcpartridgeboy
Жыл бұрын
Same, doing a 1 rep max is dodgy af, i dnt think i ever met an older powerlifter who wasnt full of injurys, so far ive kept myself relatively injury free doing exactly 8-15 on 99% of my lifts ! and im in my 40s.
@ridlasab
3 ай бұрын
So how long have you been lifting for and what is your 1rm on compound movements like bench and squats?@@mcpartridgeboy
@mcpartridgeboy
3 ай бұрын
@@ridlasab ive been lifting about 15 years but only since 2017 with a ;long gap, idk my 1 rep max, i dont traion for strenght i train for muscle building ! heres a rough list of my compound lifts, im 75 kg 5 ft 10, 44 yrs old, squats 5 sets of roughly 15, 12, 8, 8 , vertical reps 90 kg, full ROM 76kg roughly same reps ! bench is tough because i do lots of super sets and dips before iosteart my flat bench but after dips i do 50 kg on the smith including the bar (dont be miean im slim and chest is my worst muscle) ! back is good i do pull ups assisted ! how about you ?>
@thorstormlord
2 жыл бұрын
Great work as always my friend. Keep it up
@HouseofHypertrophy
2 жыл бұрын
Thank YOU!
@johncalla2151
2 жыл бұрын
This is one of those things that I'll always believe is a myth. Thanks also for pointing out the limitations in comparing "strength" when the test is done in a way that favors a sport-specific method. So many people are getting tripped-up by this.
@HouseofHypertrophy
2 жыл бұрын
Agreed! :)
@TypicallyUniqueOfficial
2 жыл бұрын
I think that what probably matters the most is how close to failure someone is training rather than the rep range as long as it’s less than 20 or 25 reps. Henneman’s size principle and increasing tension per rep until failure will recruit all muscle fibers. I think there’s more to it than this but simplified I don’t think there is such thing as dense muscle. Maybe matured muscle that’s been through the ringer.
@HouseofHypertrophy
2 жыл бұрын
Yeah, I see what you're saying. At the fiber level though, it's possible more contractile growth over sarcoplasm growth creates a denser muscle apperance, but to what degree and how much has definitely not been explored by the literature :)
@BigDome1
2 жыл бұрын
Really great video again. Do you have any videos that deal specifically with the concept of overtraining? Is it really possible for a normal person to train so much that it actually hinders their progress or is more almost always better?
@HouseofHypertrophy
2 жыл бұрын
I appreciate that my friend! I don't have any current videos on overtraining, but I do plan to eventually. I'm going to dive into that literature more at some point. At this point in time, I believe overtraining in some form is certainly possible for natural indivduals. The question though is that point far greater than most people presume. Also, other factors such as indivdual differences, diet, sleep, stress, etc. also factor in, so I think it's probably quite a nuanced area overall.
@gudduentertains
2 жыл бұрын
@@HouseofHypertrophy Apt, apt Analysis.
@ac2395
2 жыл бұрын
I think it is more likely to happen with athletes who play, train, and practice as they have to find a balance. Basically, pushing their bodies close to failure in a sense. For us normals, I think we’re more likely to be under recovered. I guess CrossFit begs to differ but during their hype days in 2014, they were just doing random workouts of the day so it wasn’t really training with a goal. To me, they were just exercising, which isn’t training.
@twothreeoneoneseventwoonefour5
2 жыл бұрын
"Is it really possible for a normal person to train so much that it actually hinders their progress" - depends on what you consider "overtraining" and what you consider "progress". First, yes, it is very possible to train too much. Not that hard, actually, a lot of people can unknowingly do it. Second. Define progress. You can even train every day and have progress, but it doesn't mean it is the best time efficient method, and doesn't mean you will see that progress immediately. Usually if your frequency is too high your muscles are not repaired 100% every time you train, so if you wanted to see and measure the full extent of your "progress" after such type of training, you will need to rest eventually. Third. You will have a lot higher risk of getting overuse injury(tendonitis) if you overtrain unprepared. But, you can train a lot more the more you accustom your body(and especially tendons) to it. So in conclusion - highly depends on the person in question. Possible to overtrain? Very easy for most people. Training is a spectrum. The most (hypertrophy?) gains seems to be in the middle(just the right intensity/frequency), while undertraining and overtraining to some extent will also work, but not that great. If you go too far right(into the overtraining) you will either get injured or have no progress or even lose muscle(in worst case). But if you progressively up the intensity/frequency, a human body is capable of doing far more things than you can imagine. So if you really wanted to, you can go into the "overtraining" territory, without getting too far as to injuring yourself, but this is a hard thing to manage for little to no real benefit.
@monogramadikt5971
2 жыл бұрын
yeah id like to know as well, im new to the gym and have almost finished a 10 week block of doing full body three times a week, but i spend 2 and a half hours in the gym each session and feel im probably doing to much even though i do feel particularly over worked by the sessions, just satisfied with my effort etc. that being said i really dont know what im doing at this stage ? i am overweight at 112.5kgs and what seems to be happening is that the weight isnt really changing but i do feel new muscle seems to be growing all over my body and eating up the fat (im not calorie counting yet) . when this week finishes im going to take two weeks off and do lots of research on 4 day splits, as i really dont want to over do things if its actually detrimental to what im trying to achieve yeah ? it just feels like im not actually doing much when i cut the session down to 8-10 excercises so i just keep adding other stuff yeah lol
@CalisthenicVagabond
Жыл бұрын
The whole "hard vs puffy" muscle appearance may have more to do with residual muscle tension (aka muscle tone) than the structure of the muscle. Basically, your muscles are always partially flexed, and residual muscle tension is just an indicator of how much they're flexed at rest. I've noticed that heavy sets leave my muscles a lot harder, sometimes for days.
@LiberatedMind1
Жыл бұрын
Good observation, there can also be body fat differences between people that cause muscles to look soft.
@yoshineitor
Жыл бұрын
Agree, muscle "should" look soft when fully rested, they are 79% water on average. after all Jay Cutler legendary Quad Stomp is a good example, his muscles "jiggle" a bit until he flexes them.
@aduantas
Жыл бұрын
turns out "toning" was real after all - this is increased residual muscle tone
@backcure3621
Жыл бұрын
I remember Pavel in his book 'Power to the People' touting this hard look due to muscle tension as a good thing, but is it? Should we be all tensed up? It's the nerves after all which would keep the muscles partially tensed, which might mean that the body is anticipating danger
@JohnBullard
Жыл бұрын
Tonus is residual tension in "relaxed" muscle tissue. Like when you wake up in the middle of the night and happen to touch your relaxed vastus lateralis and it feels as hard as iron. But do a long layoff, and after a couple of weeks that leg feels like eel shit, mushy and soft.
@nunninkav
2 жыл бұрын
I have, for lack of a better term, described to trainees that the muscles are not only muscle fibers, but have a "container" component. Ronnie Coleman did 75 reps with 225lbs on the bench press, Ronnie had very big containers to store enough fuel to do that kind of work output. The weight lifters do very, very, short work sets which do not require high work output aka "power".
@Percules15
2 жыл бұрын
Power is short bursts, like power lifting Bodybuilding is bot for power
@nunninkav
2 жыл бұрын
@@Percules15 power is actually an equation, which divides mass moved by a factor of time.
@nunninkav
2 жыл бұрын
@@Percules15 P= W/^T
@robbo8074
15 күн бұрын
When did Coleman do 225 for 75, is their a video? I've seen pretty much every piece of content their is of Ronnie and never seen that?
@salsol0038
2 жыл бұрын
This vids are simply amazing, incredible, unreal, just blow my mind, this + Jeff Nippard + The Sprint Project are an epic combo of science-backed info 🤯🤩🙉💯❤️
@HouseofHypertrophy
2 жыл бұрын
Thank YOU so much!
@fyffitness
2 жыл бұрын
I co-sign this, it’s been my secret sauce. I’m fat now trying to lose weight, but when I was lean, I was huge as the juicers and half as strong on the strong lifts, because I used serge nubrets pump method of training. Very light weights, done very fast, with very little rest between sets. The secret is, you never go to failure, you’re hitting hundreds of reps per muscle group per session, and I added in 5 pounds or 2.5 pounds to exercises when I could do the 8x12-15 reps or the 6x12-15 reps with a rest of only 30-60 seconds. If you cannot complete the reps it’s too heavy to get a proper pump, if you cannot get the pump, You won’t get the results. You will never hurt yourself training like this, you will get stronger just slower, you will build a very aesthetic full muscle, and your conditioning will be through the roof! Just keep your diet under control if you’re a natty, because you’ll want to eat everything if you actually hit it 6 days a week 2 splits a day. Modify nubrets program, some of those exercises have been long since debunked, so replace them with solid ones. Good will hunting brothers in gainz 💪🏿💪🏿💪🏿!
@daysl33per
Жыл бұрын
Wow you give me a lot to think about!
@ridlasab
3 ай бұрын
Yeah but youll look massive but youll be weak for the size you look , you will look like your really strong but your not that strong as opposed to looking small and weak but being incredibly strong
@papaspaulding
Жыл бұрын
I've found myself personally/anecdotally over the decades training that there is a difference in 'quality' of muscle when lifting 4-8 reps vs 10-14 for the most part (meaning mostly one or the other) When training heavier I found that the muscle would stay around longer. meaning you could take longer rest periods between hitting it again without it feeling 'depleted' and even taking time away from the gym that muscle would retain 90% of it's size . Whereas with higher reps the quality of the muscle feels less stable in that it requires a bit more frequency and if taking time off from the gym size will diminish a lot faster
@matthewcordeiro2073
10 ай бұрын
Makes sense
@MindControlUltra
2 жыл бұрын
MIke Mentzer had the most dense looking muscles. Remember how he trained.
@allnfun6315
2 жыл бұрын
He did coke too though.
@platinumstorm2521
2 жыл бұрын
Don't forget the 'roids!
@HouseofHypertrophy
2 жыл бұрын
In my opinon this isn't the best way to figure out anything. Way to many other considerations (genetics, anabolics, etc.)
@BalkanManic
2 жыл бұрын
Mike did high reps. His volume was low though
@Kloud22
Жыл бұрын
U know I’m stronger than the 5 grader while I’m 4 grade😂
@stefanosstamatiadis740
2 жыл бұрын
This is quite interesting! Great video!
@HouseofHypertrophy
2 жыл бұрын
Awesome to hear, thank you!
@Ruudwardt
Жыл бұрын
For upper grade hypertrophy one suggested mechanism is the inside of myofibril packaging issue. Force output decreases when the actin and myosin are too densely packed inside the myofibril.
@thunderkat5282
Жыл бұрын
There is clear research that shows different rep ranges affect different kinds of hypertrophy. Not sure why it’s always left out
@_baller
6 ай бұрын
Ok so after all that, just more sets, got it
@zber9043
2 жыл бұрын
muscle fiber plays a role too. Type 2x achieve myofibrillar hypertrophy in the 1-5 rep range ( under 8s of >90%max). Type 2 glycolitic fibers achieve myofibrillar hypertrophy at 12 rep ranges. Slow twitch fibers achieve myofibrillar hypertrophy at 35reps. This is all according to Barry Ross in his book on strength training for speed.
@HouseofHypertrophy
2 жыл бұрын
Not sure I agree with that, simply because there's no evidence to support it. It could be correct, but in the absence of concrete data I'm skeptical
@zber9043
2 жыл бұрын
@@HouseofHypertrophy I think he is basing it on the fact that the different muscle fibers use different energy systems and we know how long the energy systems last so is deducing how many heavy reps you can approximately do in that time frame.
@youtube-nutzer2895
2 жыл бұрын
@@zber9043 yes but once you approach failure every muscle fiber/type is going to be exhausted, it would be stupid for your body not to recruit everything.
@batatahigh382
2 жыл бұрын
0:00 . I was hoping for "bem vindo". As always, another incredible video!!
@HouseofHypertrophy
2 жыл бұрын
I'll add it into a future video :)
@Md.Peluca
2 жыл бұрын
Great videos. Keep it up !
@HouseofHypertrophy
2 жыл бұрын
Thank YOU! :)
@user-Red5hield-exp0ser
2 жыл бұрын
Tell that to the dense muscle fibres of gymnasts and calisthenics athletes. Puffy muscles are for fast heavy rep doers
@Paul-Weston
2 жыл бұрын
Once you can bench 100kgs, Squat 150kgs and deadlift 200kgs, concentrate on increasing the amount of reps you can do with those weights. 40 years later you'll still be healthy and working out. If you keep chasing that 1 rep max, you'll be a washed up cripple.
@potapotapotapotapotapota
2 жыл бұрын
From my own experimentation I always like training 12-15 reps the best. So glad to know it has no real downside.
@HouseofHypertrophy
2 жыл бұрын
Awesome stuff! :)
@ChristAliveForevermore
2 жыл бұрын
So long as it's 12-15 *struggle reps!* Those last few reps have to take you to hell and back for that range to be effective, however, if they do, and you compound 2 or 3 more exercises of that scheme, you will grow *phenomenally* in both strength and size (obviously size moreso since 12-15 rep schemes are volume sets).
@potapotapotapotapotapota
2 жыл бұрын
@@ChristAliveForevermore yeah I always go to failure, and I'm pretty sure every time I go to the gym I gain 1kg
@gomen53782
2 жыл бұрын
@@potapotapotapotapotapota lmao. Gain 1 kg of what?
@potapotapotapotapotapota
2 жыл бұрын
@@gomen53782 probably muscle
@platinumstorm2521
2 жыл бұрын
Am I right or wrong in thinking that myofibrillar muscles are representative of our fast-twitch fibres and sarcoplasmic muscle for slow-twitch fibres? And if this is true could that be a reason as to why there is no definitive answer for selective rep ranges/exercises being the sole contributer to either myofibrillar/sarcoplasmic hypertrophy?
@HouseofHypertrophy
2 жыл бұрын
All muscle fibers have myofibrils and sarcoplasm, but whether myofibrillar hypertrohy occurs more so in fast twitch fibers and sarcoplasmic hypertrohphy in slow twitch fibers is difficult to determine as the evidence has not properly explored it, but I think it's a great question and suggestion :)
@guntertorfs6486
2 жыл бұрын
Powerlifters' and other power athletes' strenght and explosiveness is also influenced by the better development of their nervous system as a result of the specific training. Doesn't explain the better specific tension of the untrained individuals in that one study , of course.
@HouseofHypertrophy
2 жыл бұрын
Yep! though I should note specific tension is measured outside the body, so neural adaptations does not confound this (so the English study does not involve this limitation). However, the Japenese study does have this limitation, they did not measure specific tension, rather ratio of triceps size to strength
@hunzilla52
26 күн бұрын
Good video, however muscle density is not a thing, and if it is the research shows we cant change it or measure it in any meaningful way. Dr.Mike Isratael talks about this in detail on a few of his videos.
@Edgycoo
2 жыл бұрын
This reminds me of the myth that environment draws people to their chosen field. When studied, rather than a child enjoying reading because their parents read to them often, in fact what was happening is parents were very in tune to what their children enjoyed and hence the parents were actually providing a range of activites for their children to do, but the parents in fact were picking up on what the child was enjoying and then providing that stimulus to them more often. So the child didnt enjoy reading BECAUSE it got read to more often. Instead it showed enjoyment of being read to, as that was its born strength, language, and hence the parents then read to the child more often. Then the child goes on to become a writer or story teller etc. In this case, someone becomes a bodybuilder BECAUSE they realise they are very good at gaining size, likewise a powerlifter realises they are very good at gaining strength, without gaining size. Hence it is not the training stimulus creating the athlete, more the athlete was always going to be what they were going to be, or at least had the potential and just gravitate towards the training that gives them the better results. It does not mean we can replicate their training and enjoy their results. The powerlifter was born a powerlifter. The reader was born a reader. The bodybuilder was born a bodybuilder. The attributes were born into them. We cant always use the way the elite train to gain their attributes for ourselves. If anything I believe that within reason, in the rep ranges that seem to be effective, 3-30ish, training in the range that you gravitate towards will give you the best results, as far as myo vs sarco gains, based off of your predestined genetics. You will naturally gravitate towards what your muscles want. I myself cannot get a good workout in above ten reps. I simply cannot get close enough to failure or get enough sets in when my reps are higher. I just cant. 10 or below absolutely works best for me.
@HouseofHypertrophy
2 жыл бұрын
Some very great and interesting points!
@waynerichardson1051
2 жыл бұрын
Man that was awesome mate!! I loved reading your comment!! I learnt heaps! Very interesting stuff!! Cheers for that, much appreciated!
@stillnessinmotion81
2 жыл бұрын
Excellent! What and how you eat will shape you too
@jedinharris-averhart8510
11 ай бұрын
Great comment
@mariolp2999
2 жыл бұрын
lifting in the high rep range is more beneficial to our joints, ligaments, and tendons...In the end, that's all it matters because once your get injured , it's game over and you are more likely to get injured with heavy weight and low reps..
@HouseofHypertrophy
2 жыл бұрын
Yeah, there is some evidence heavier load training may be slighly more unfavourable in this context. But other things like form and outside factors come in to play (recovery away from the gym).
@copernicus99
6 ай бұрын
The trick is to listen to your body and know when to deload. If you are mindful about it, you can lift heavy with longevity.
@gordonvandenberg180
2 жыл бұрын
1:19 "damn, u strong" made me chuckle 😂
@HouseofHypertrophy
2 жыл бұрын
Haha, I was hoping someone would notice that! :)
@gregd4391
2 ай бұрын
Nine of the twelve bodybuilders admitted to using steroids. The other 3 lied. 😂
@richardliuzzo2402
7 ай бұрын
It's simple...A stronger muscle is a bigger muscle and a bigger muscle is a stronger one. That said, I don't count sarcoplasmic fluid as muscle. What I'm talking about here is an actual increase in muscle fibers. If people switched their goal to getting stronger they'd experience the real hypertrophy they're after. The kind that shows without flexing and doesn't go away after 30 minutes.
@copernicus99
6 ай бұрын
Yup (if we overlook neural adaptations), but no-one wants to lift heavy (= scary and hard) so they go for the baby weight pumps, which deflate in a day or two.
@christopherwhitley9923
3 ай бұрын
Muscle is the illusion of strength -Alexander Zass.
@GadgetyMV
2 жыл бұрын
Excellent and clear overview, introduction, discussion and summary. I particularly like how you clarify the definitions up front. BTW recent findings suggest that strength is developed by daily training of the same muscle even if sets are as low as one.
@HouseofHypertrophy
2 жыл бұрын
Thank YOU for the kind words, and strength can certainly be developed with low volume and high frequency :)
@incorectulpolitic
2 жыл бұрын
Can you please tell me about these recent findings? Where can I read about these findings? Do they talk about how much volume at what intensity should the workouts be done if one trains every day?
@GadgetyMV
2 жыл бұрын
@@incorectulpolitic Since it's research the findings are limited to the study protocols. There are several studies. All based on maximal voluntary contraction. "How much volume", as I mentioned it was one set only. Six maximal voluntary eccentric contractions five days a week on one exercise. This protocol was compared to one with 30 repetitions once a week. After four weeks both protocols showed hypertrophy, but only the five day protocol increased strength. Another study showed that performing ONE eccentric 3s repetition once a day, five days a week, during four weeks, increases isometric, concentric and eccentric strength, , but doesn't produce hypertrophy. They compared it to isometric, and concentric protocols, where the isometric only produced increased eccentric strength, and the concentric only isometric strength. In these studies the subjects were sedentary, not previously working out.
@ChannelMath
Жыл бұрын
Isn''t it weird that "powerlifting" is purely about strength, and "strongman" is comparatively more about power?
@DNikos7
2 жыл бұрын
Dorian Yates had the hardest/ more dense muscles I've seen in a BB, and he was training around 6-8 reps.That might be the sweet spot for both strength/hypertrophy (5-6 reps most likely).
@HouseofHypertrophy
2 жыл бұрын
5-6 reps opr even 6-8 reps are certainly a good crossover between strength and hypertrophy :)
@dreday3113
Жыл бұрын
Love this
@Starchaser63
Жыл бұрын
I like low reps of 3 using controlled movement with a moderate weight to both stimulate the muscles and feeling intensity every 7 to 10 days, this has produced excellent results for me.
@ScottiStudios
3 ай бұрын
Every 7-10 days?? How many sets do you do in one session?
@th0reodinsson547
Жыл бұрын
There is a reason why pound for pound powerlifters are stronger than bodybuilders. No studies needed, just eyes and common sense. Low reps, high weight makes you stronger, high reps low weight makes you "bigger". If you don't believe: try it for yourself.
@mkdorkov123
2 жыл бұрын
Anyone else think it's funny they used the guy I'm the strict-curl-harness to represent the bodybuilder?
@HouseofHypertrophy
2 жыл бұрын
Haha :)
@TheLeanLifestyleUk
2 жыл бұрын
It would be interesting to know if diet also plays a role, most bodybuilders have a higher carbohydrate intake throughout the day and during training.
@HouseofHypertrophy
2 жыл бұрын
That's a great question! I think high carb intake can certainly increase glycogen stores in muscle fibers, hence resulting in additional fluid into the fiber. So technically I think it can, but whether this difference is notable and enough to induce sarcoplasmic hypertrophy is certainly questionable
@yoelmorales208
8 ай бұрын
Very good video
@TheVoltaire1
2 жыл бұрын
Amazing video yet again. I began working out again after 4 years about 3 months ago. Your videos and Andrew Huberman's podcasts have made me take a whole new approach to it than before.
@HouseofHypertrophy
2 жыл бұрын
Thank YOU so much my friend, that means a lot to me!
@booya2k
2 жыл бұрын
This is my favorite however channel
@HouseofHypertrophy
2 жыл бұрын
Haha :)
@JessusChristHeals
2 жыл бұрын
Guys, building the body is VERY simple, lift to failure ALWAYS, eat perfectly, Cardio. Rest and repeat
@titanvalker9817
Ай бұрын
We came here for atheletic muscle building
@jakdaxter641
2 жыл бұрын
Let's see what class has in store today!
@HouseofHypertrophy
2 жыл бұрын
Haha, hope you enjoy the video and found it interesting in some way! :)
@jamesfountain8616
Жыл бұрын
The high volume group are what we used to call "the pump boys". They would come back off vacation all flat and had to start all over again to get pumped up. It was all just temporary fluid build up.
@jeffwalker1322
Жыл бұрын
Power lifters and strong men use steroids also
@DevSecOpsAI
2 жыл бұрын
I don't really know, I'm doing 3 4 sets with 4reps max no matter the weight, I've went up to 107kilos buffed as some steroid animal, I'm only 185cm so I was literally huge, natural but not extremely jacked or something, just huge and extremely strong, but muscle was not specifically dense, it was both dense and buff kind of
@1922johnboy
2 жыл бұрын
Thanks again 😊
@HouseofHypertrophy
2 жыл бұрын
No problem, thank YOU!
@WildAsDaTaliban
2 жыл бұрын
Sarcoplasmic hypertrophy is literally just muscle inflammation.
@1-spartan
2 жыл бұрын
true
@HouseofHypertrophy
2 жыл бұрын
Not neccessarily. Sarcoplasmic hypertrophy can be mistaken for cell swelling, yet more "sustained" sarcoplasmic hypertrophy via a disproportionate increase in various energy generating components (like sarcoplasmic proteins) that draw additional fluid into the fiber is possible.
@t.w.wright2520
2 жыл бұрын
That’s why anti inflammatory meds kill your gains most likely.
@ghostmantagshome-er6pb
Жыл бұрын
I'm kinda old. Higher reps cut way down on my injuries which meant more results.
@martynodonnell8467
2 жыл бұрын
What I’ve never understood is why we try and limit ourselves to one rep range. It becomes like a competition. This rep range is “better than” the other rep range. Almost like we then miss the woods from the trees, as the saying goes. We can, it has been proven, that we can make gains using almost any rep range. It depends on the muscle group being trained and the ratio of slow twitch to fast twitch muscle fibres as to the possible rep range which would be best for a particular muscle group. Everyone is different, however the point I’m making is surely it makes more sense to train with a variety of rep ranges, changing things from month to month, week to week or even workout to workout. Rather than deciding that say 6-10 reps is best and never straying from it. I’ve certainly found I’ve benefited greatly from implementing a wide variety of rep ranges from strength training in 1-3 rep ranges to conditioning, such as 30 reps even higher. Basically getting the full benefits of all rep ranges and improving greatly from it. Just my two cents.
@HouseofHypertrophy
2 жыл бұрын
I agree with you, the upcoming video on Monday will address the variety of benefits one can attain from using a variety of rep ranges :)
@jonathanrogers8514
2 жыл бұрын
I think having a lot of bulk would naturally cause less strength per fibre (aka specific tension), as it all kind of gets in the way, as opposed to what they're saying (it has everything to do with myofibril density).
@HouseofHypertrophy
2 жыл бұрын
It depends on what's causing that bulk. If it's actual contractile tissue (myofibrillar density), there's reason to believe it would not cause less strength per fiber, whereas if it's more sarcoplasm, strength per fiber would be lower
@lucasyoutube10
2 жыл бұрын
I believe cardiorespiratory capacity can best be developed using multi-joint exercises that are a moderate to heavy load. So It is ALL about intensity . I developed a Training method that goes like this: I perform five sets of an exercise. In the first set it's just activation I do 15 and 20 repetitions until close to failure. Second set and third set I do 8 to 12 reps more load.. In the fourth series I get heavier about six reps and go drop set or rest pause.And finally in fifth grade I do a minute non-stop. Rest about 2 minutes. 8-10 sets muscle/ workout. Great progress strength and HIPERTROFy
@HouseofHypertrophy
2 жыл бұрын
Nice!
@ggchdree9373
2 жыл бұрын
Always love the knowledge that u provide with a rlly good edit and enjoyble keep it up mate, cheers 👏🔥
@HouseofHypertrophy
2 жыл бұрын
Thank you my friend, I appreciate that!
@AlmostStrongAlex
2 жыл бұрын
It could be that the fibre gives strength and is fueled through the sarcoplasmic proteins. So when you tire out the strength of the muscle the fibres grow but of you tire the energy around the fibres in protein they grow? Or am I totally wrong
@HouseofHypertrophy
2 жыл бұрын
The sarcoplasmic proteins are certainly involved in generating energy required for various reactions in muscle fibers, so I don't think you're wrong. High volumes could just be very anaerobically taxing such that they elict an increase in sarcoplasmic proteins (hence why high volumes may cause sarcoplasmic hypertrophy)
@AlmostStrongAlex
2 жыл бұрын
@@HouseofHypertrophy that's what I thought or they run out more of the feeder proteins rather than the maximally emphasizing strength fiber
@Uaiaoahq
2 жыл бұрын
All i got from more reps is head ache
@davifurtado6534
2 жыл бұрын
it's simple, high reps is easier to get close to failure. Let's say the max you can lift is 2.5 reps in certain weight, when that's the case you can only do 2 reps which means you'll be 20% away from failure. If you lower the weight let's pretend you can reach 13 reps at max, it's lot easier to go 11 or 12 reps in this case which means you'll only be like 8% away from failure.
@HouseofHypertrophy
2 жыл бұрын
It depends on how you look at it. For some, high reps are more uncomfortable when going to failure (due to metabolic stress), so going to or close to failure with lower reps is more enjoyable for these folks.
@armedjaquar
2 жыл бұрын
Is there a place where I can read good articles on fitness & science of various techniques in general?
@m.t-thoughts8919
Жыл бұрын
My farther and me, we are dense type peoples, so that's where I focus myself on and I realized if I also increase the numbers of sets with the same weight, for example doing it 5 times vs like 3 times, I feel a sudden increase in endurance strength. So our type is a little stubborn before you can move on to more weights
@jedinharris-averhart8510
11 ай бұрын
Good thought
@danielcordeiro6003
2 жыл бұрын
This channel is amazing!
@HouseofHypertrophy
2 жыл бұрын
That's very kind of you, thank YOU!
@chocopappy
2 жыл бұрын
We used to call that water weight. Your muscles store more energy (protien and glycogen bound with water) when you do strength + endurance training. Our body's won't carry what it doesn't need.
@HaloDude557
2 жыл бұрын
It literally is water weight. Sarcoplasm is pretty much just a watery solution that stores a bunch of glycogen for your muscles to use.
@semih4827
Жыл бұрын
High reps may increase the sarcoplasma size due to higher need for glycogen storage. Also power lifters focus A LOT on producing power rather than just doing the reps, neurological parameters needs to be researched. Awesome video! Ty for everything.
@hustler3577
2 жыл бұрын
So should I always train with at least 90% of 1RM for hypertrophy & dense muscles ? Or what will is the best strategy to create my training program ?
@HouseofHypertrophy
2 жыл бұрын
Nah, as mentioned in the video, for hypertrophy, reps between 6 and 35 are similarly effective per set :)
@fallenpastabean804
3 ай бұрын
Interesting research on opposing the notion that heavy, low rep sets = density while lighter, higher weight rep sets = bigger but "puffier" muscles. Here's a simple analysis that can help with explaining this fact: Suppose Person A used the muscle-density approach by using a heavy 8x5 scheme and achieved the results with a 200 lbs overall weight used, for a total of 40 reps in 28 minutes. If the subject were to stick to the same weight for years in order to develop the work capacity to use the same weight and increase the reps by doing a 4x12 instead, he would most definitely grow in size, but not in density. IF the sarcoplasmic argument is true, then Person A should shrink back to a non-dense looking individual if he reduces all volume and either goes back to the original strength protocol or stops lifting altogether. The subject, will of course, not revert back to a lean, dense-looking individual. He would most-likely maintain the same size as research has shown that maintaining even 10% of total workout volume/intensity would maintain the muscularity indefinitely. So what does this mean? Heavy weights for low reps or slightly lighter weights with higher reps do not significantly influence the type of muscularity an individual will develop. It is mostly genes and genetic predisposition allows the individual to gravitate towards load selection. In other words, individuals who are genetically predisposed to hold or grow more Type 2 (dense) fibers will gravitate towards lifting heavier as this feels better for them, thus, CORRELATING the heavier = denser look as opposed to it being an actual CAUSATION. The same is true with the opposite. Another factor is the hunger effect that each training group experiences. Higher volume sets most definitely causes more hunger as much more calories are burned, resulting in them to consume more which inevitably causes slightly-bigger muscles. Just take for another example calisthenics athletes. Skill-oriented athletes are strong. Very strong. However, they are almost always smaller due to their low-rep training approach whereas volume calisthenics athletes look like natural bodybuilders.
@thatweakpowerlifter2515
2 жыл бұрын
Wow, just wow!
@HouseofHypertrophy
2 жыл бұрын
:)
@UCDupleix
Жыл бұрын
Michael Chandler is the most beefy guy in his UFC division and the guy who is mostly known for his low reps exercises and explosivity. All the rest are skinny guys, how can you explain that ? Isn't doing jab workout all day considered huge number of regular reps ?? why don't they get huge arms ?
@callbrin573
2 жыл бұрын
Arent denser muscles associated with slow twitch muscles meaning high weight, low rep, and reasonable slow and controlled excersizes can provide dense fast twitch muscles? I mean if we have dense fast twitch muscles the. We get strength and stamina as we have more muscle to use to help. This can get confusing
@SRWatcher
2 жыл бұрын
Really appreciate these vids! It is quite useful to have comparisons between multiple studies being thorough yet easily digestible.
@HouseofHypertrophy
2 жыл бұрын
Thank YOU for the kind words! :)
@jackaufendale2164
2 жыл бұрын
The more weightlifting science videos I watch the more it seems that it's just impractical to study. There's so many variables that it seems like anything other than very general statements like "lifting weights will make your muscles grow" are extremely difficult to substantiate.
@HouseofHypertrophy
2 жыл бұрын
Not sure I agree, I think the data in many areas allows us to draw some solid inferences. I think some examples are in this video itself :)
@DemetriusLaquanFauci
2 жыл бұрын
In the thumbnail you have the outline of frank zane, a bodybuilder, representing the powerlifting rep range, lol. Not a big deal but kind of weird.
@HouseofHypertrophy
2 жыл бұрын
Yep, I just thought this specific silhoutte I created seems like a "denser appererance", haha
@Gradiusfan
Жыл бұрын
To bad there are no studies training 1-5 reps. Possibly 1-5 reps produces less % sarcoplastic hypertrophy in relation to myofibrillar hypertrophy. If Im remembering correctly, Mark Rippetoe (practical programming) makes the point that 5 reps is the ceiling for myofibrillar hypertrophy without sarcoplastic hypertrophy, because up to 5 reps you have to exert all (or almost all) power for every rep. Everything above that you dont exert maximum power with every rep. So the relevant comparison should be 1-5 reps compared to 6 reps and higher.
@martinstuvland8620
2 жыл бұрын
This may, can, perhaps, could be, possibly, might be either dense or puffy muscles..... I'm sorry, but there was just too much speculative phrasing for my taste. By all means, a very informative video. But you could have condensed it down a bit and been more concise. To me this all became too much of a listing of different studies and their findings and comparing long term vs short term and how the studies compare to each other....instead of talking about the point of the video. AND THEN......proceed to say why those studies couldn't be considered conclusive. This whole video talks about a very specific matter. But in a very speculative way. Leaving me wondering wth the actual conclusion is.....? All this is about is the different studies saying different things, how those studies compare and how the subject relates to the studies.....it really doesn't say that much about dense vs puffy muscles. It seems like it's all fucking inconclusive in the end. Why use all that time, give all that information, only to conclude......that it's inconclusive?! It's a convoluted long fucking reiteration of facts. It doesn't really explain much......
@liamwebe6189
2 жыл бұрын
First? Pin!
@HouseofHypertrophy
2 жыл бұрын
You were first! Unfortunately I have to pin the timestamps, haha. Sorry!
@MegaPoliyo
Жыл бұрын
Neurological adaptation explains well enough why weightlifters with snaller muscles produce more force without having to appeal to this being evidence of myofibrillar hypertrophy.
@Joefest99
2 жыл бұрын
This is bullshit advice!!! High rep = more definition, density and vascularity. Heavy weights, low rep = larger, puffy muscles.
@UCDupleix
Жыл бұрын
Can someone explain to me then why are rock climbers, cyclists and other similar sport where you have low effort inffinite number of reps are so skinny. While Boulderers have huge arms and pectorals but they do explosive low reps. ???
@Keon994
2 жыл бұрын
Would it be best for every workout to train the muscles with low reps heavy weights first and then switch to higher reps low weight? Does heavy weight low reps work for isolation exercises if you can do it without injury?
@turkicsayajin2274
2 жыл бұрын
8 reps to failure is the best of both world for compound exercise imo 5 reps to failure is also great for isolation, i do it sometimes on triceps and biceps The only muscle imo that don’t really benefits from heavy lift is side delts
@HouseofHypertrophy
2 жыл бұрын
It depends on your goals, combining rep ranges can certainly be perfectly fine! Heavy weight with isolation could probably work, but it also depends on how heavy? 6-8 reps on biceps and triceps exercises is fine imo
@Dan-sw8tg
2 жыл бұрын
@@turkicsayajin2274 happy to see Atatürk in the comments kardesim ;)
@turkicsayajin2274
2 жыл бұрын
@@Dan-sw8tg we are everywhere my wolf brother
@Keon994
2 жыл бұрын
@@HouseofHypertrophy My goal is maximum size and strength. I don't care about relative strength or strength to weight ratio.
@Antonio_Serdar
Жыл бұрын
Love your stuff man, but basically every video ends with "it could be like this, but it could also be like that" lol. No real conclusions. Not your fault, just shows how tricky science is and how little we really know.
@hustler3577
2 жыл бұрын
I'm not able to access your free guide,despite confirmation of email..
@HouseofHypertrophy
2 жыл бұрын
Check your spam folder, if it's not there, let me know :)
@jonathanbetenbender307
2 жыл бұрын
I had trained high reps, and I can tell you that going 15% under 1rep max I could do 30+reps. I definately had a lot of endurance. So yeah basically my thought is you test you body on endurance, you build endurance, you test your body on strength you build strength. I would assume sarcoplasmic hypertrophy leads to endurance.
@HouseofHypertrophy
2 жыл бұрын
It's certainly logical, but as noted in the video, it actually seems reps beteen 6 and 35 may just produce myofibrillar hypertrophy
@jonathanbetenbender307
2 жыл бұрын
@@HouseofHypertrophy Yeah idk enough about it, just speculating away. The muscle fibers themselves can probably gain structural differences as well. Definately seems there's a lot to uncover (even at the surface level), and the underlying mechanisms are gonna be far more complex (hormones, neural pathways, cellular structures, etc). Not saying we don't have an understanding, but I definately think there are big holes in our understanding. It'd be amazing to see where we'll be in a few hundred years... If we don't send ourselves back to the stone age or enter into some twisted dystopia.
@humanbean3
2 жыл бұрын
wait for real? i always thought it was the opposite? man i dont fucking know anymore, it's like steroids = giant muscles, everything else = "dense muscles" ..
@animo-_-animations2506
8 ай бұрын
i have a doubt, can sarcoplasmic hypotrophy can be reversed?and how? and how can i change it to myofibular hypotrphy
@RafaelBirkner
2 жыл бұрын
Unfortunately you are confusing "myofibrillar" hypertrophy, which focuses more on increased myofibrilles size (imagine they get thicker) whereas indeed "hyperplasic" hypertrophy refers to an increase in the number of muscle fibers
@HouseofHypertrophy
2 жыл бұрын
Nope. This video is purely about increases in an individual fiber size. What you describe as hyperplasic hypertrophy is more commonly known as hyperplasia, which as you correctly note is an increase in muscle fiber numbers. Yet, whether hyperplasia occurs in humans is far from clear: kzitem.info/news/bejne/lpyG2aKXfH-fqm0 Hypertrophy (increase in the size of individual muscle fibers) is very much supported in the research to occur in humans. And growth of the individual myofibrils within muscle fibers can be achieved by an increase in thickness of the myofibrils (as you correctly note again), BUT ALSO an increase in number of the myofibrils: kzitem.info/news/bejne/lK2J2pmhp6OIhoI
@RafaelBirkner
2 жыл бұрын
@@HouseofHypertrophy if we mean the same, than in the info.gfx sequences you should not add any "fibers" but rather draw them thicker...
@The3rdAyin
Жыл бұрын
I love how every video on this channel is a roller coaster between... "The study suggests it does... but then the other study suggests it doesn't, then the third study suggest it does and doesn't at the same time". For fk sake... does it or does it not?
@johnbradbury5111
2 жыл бұрын
This is bunch of crap blowout your joints with heavy weights. High reps can get you cut too as long as your doing it right. Look at jay cutler he doesn’t go heavy all the time.
@benscones9529
2 жыл бұрын
Anecdotally, and this might just be broscience bs, myofibrillar always felt more like adding density and sarcoplasmic was making the "containers" bigger; I first started working out doing high volume and I got a little bigger, but I had no mass to start with, so it wasn't much. Then I started doing low volume high weight, with good form of course, and started growing like a weed. My entire physique changed by adding what felt like foundational muscle to my frame.
@HouseofHypertrophy
2 жыл бұрын
Interesting stuff, thank you for sharing!
@hosheaak2672
Жыл бұрын
Thanks !
@HouseofHypertrophy
Жыл бұрын
No problemo!
@cxa011500
2 жыл бұрын
Have they ever done a study where they use different training methods with the same person? Like perhaps have them use low reps on one arm and high reps on another arm.
@HouseofHypertrophy
2 жыл бұрын
Yep, there are a few out there that do this! For example the study detailed in this video did: kzitem.info/news/bejne/1at8mmSccmKldoY
@petercsigo3314
Жыл бұрын
I wonder why the studie silent about how many of those power athletes admitting using performance enhancing drugs.
@gymlover7749
5 ай бұрын
Hi if we train for srrength then how many sets per week because we only do 1-5rep per set for strength
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