Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps + further notes: 0:00 Intro 0:41 Part I: The New Research 1:53 Results + Underappreciated Info 6:05 Part II: Different Paths Same Gains? 7:56: Part III: Increasing Sets or Frequency? 11:05 Part IV: What About Strength Gains? 12:17 Part V: Summary At 11:24, we mentioned there are two technical considerations. What was I talking about? With the study on untrained people, remember one leg progressed by increasing load, while the other leg progressed by increasing reps. The problem with this something called the "cross-education effect" (also known as the contralateral effect), whereby strength adaptations get transferred to opposite limbs. For example, if you only trained your right leg with an exercise, your left leg would actually still see some strength gains. Note, this problem does not exist with muscle growth. That is, there is virtually no transfer in muscle growth between limbs (i.e. training the right leg results in virtually zero growth in the left leg). Here is a great paper illustrating this: pubmed.ncbi.nlm.nih.gov/37423835/ Some people may be surprised at this since they think temporary anabolic hormonal increases (testosterone or growth hormone) from training one limb should end up growing the other limb, but as discussed previously at the House of Hypertrophy ( kzitem.info/news/bejne/0YSFyGugqJWchpw ), as well as this paper ( pubmed.ncbi.nlm.nih.gov/29172848/ ), temporary elevations in anabolic hormones play virtually no role in muscle growth. Anyhow, due to this confounder surrounding strength, this study does not allow us to know if true strength gains are different between progressing by load or reps. With the study on trained people, it was smith machine squat gains that was assessed. The potential problem with this is that subjects did not train with this exercise (rather a barbell back squat was used). Considering this, the use of the smith machine to test strength may have been too "non-specific". Yet, this study might still be evidence when we test more "general" strength, progressing by reps still delivers excellent gains. But it remains possible (and probably likely) that if barbell squat strength gains were tested, a difference between groups may have been seen.
@starc.
6 ай бұрын
reps are safer than load short and long term, more strain during each rep makes less efficient growth curve more strain and danger on ligaments tendons etc.
@TheBirdmon17
6 ай бұрын
can you do a deeper dive on growing forearms, lower abs & calves using seated calf machine only?
@Michaah
6 ай бұрын
@@starc. I feel like i cant really add reps to some exercises. I can overhead press 40kg for a max of 10 and 50. literally. also: since you can leave some reps in reserve it isnt too hard on you to increase weight. if you deload regularly you also make sure to not overdo it. but I would agree that it is safer if you dont do the above to increase reps over load
@starc.
6 ай бұрын
@@Michaah once hitting max reps ye then add weight, doing it in that sequence offers highest body protection. Reaching failure with heavy weights is more dangerous than light as bigger weight can snap bones and whatnot easier when muscles fail. Its building a foundation to then later support bigger muscles and loads
@Michaah
6 ай бұрын
@@starc. I wouldn't even train to failure... start with 3 RIR and add weight until you reach 1 RIR and then I might reach concentric failure. this happens maybe 2 times in a mesocycle.
@VernCrisler
6 ай бұрын
I think "training harder than last time" is just a metaphorical way of describing PROGRESSIVE resistance. If taken too literally, however, it could easily lead to injuries.
@KenanTurkiye
6 ай бұрын
Injuries might be ones least worries, you may run out of plates in the gym. :P
@Coneman3
6 ай бұрын
The stronger you get, the heavier you lift but you need to reduce length of workout and train less frequently. You can easily maintain gains with very little work. Don’t worry about taking a week or 2 off. You will barely lose anything and it will do you good.
@rasmuslinnemann6722
6 ай бұрын
Aim for 8-12 reps, and once you can do 12, overload the weight. Until then, add more reps. Proven formula
@videogazer801
6 ай бұрын
That’s a complete lie. The magic number is 15 repetitions of 4 sets with proper form before moving up in weight. SMH
@yamother2680
6 ай бұрын
@@videogazer801 u must be a professional yapper 😂😂
@videogazer801
6 ай бұрын
@@yamother2680 but I’m right though
@Balloonbot
6 ай бұрын
@@videogazer801 That’s a complete lie. You do 1 rep of your max weight, then take a 30 minute break, maybe a snack. SMH
@videogazer801
6 ай бұрын
@@Balloonbot true
@oscardunn8060
6 ай бұрын
The fact that you put links not only to the sources for the video but also the music is really appreciated. Subbed.
@HouseofHypertrophy
6 ай бұрын
Thank you so much! Welcome to the House of Hypertrophy
@nabilsheikh5749
6 ай бұрын
Babe wake up house of hypertrophy posted a new video
@HouseofHypertrophy
6 ай бұрын
😂 Hope the video is informative!
@thatweakpowerlifter2515
6 ай бұрын
He made an app for that if I'm not wrong @@nabilsheikh5749
@TheOutlierToday
6 ай бұрын
He has never done videos like that
@run2fire
6 ай бұрын
Whatever it takes
@salguodrolyat2594
6 ай бұрын
Only reason to wake up babe is hypertrophy of your own house.😇
@SeuOu
6 ай бұрын
Overload is really just about increasing stimulus to counteract the effects of muscular adaptation, i.e. reduction in hypertrophy and strength signaling. Anything that increases the intensity of stimulus is a viable candidate for overload, to the extent that it does increase stimulus. You can even stack different intensity modalities, which is a great approach.
@gushernandez25
6 ай бұрын
I like to do the drop set until failure technique. Its so useful in getting out of a position where weights are too heavy to reach failure.
@jumpy2783
6 ай бұрын
Ermmmmm anyone else lost
@adenluck3146
6 ай бұрын
Basically doesn’t matter what you do really just stay between 6-35 reps, and increase weight when needed to maintain difficulty.
@markolehtonen6640
6 ай бұрын
TUT is one good way of increasing burdening what muscle experiences, and for progressing forward. Progress doesn't always have to be either reps or load or volume.
@JoshReed-k3d
6 ай бұрын
Eyyy, within 10 minutes of publish again - support from South Africa!!! 🙋🏼♂️
@HouseofHypertrophy
6 ай бұрын
Thank you so much! :)
@JoshReed-k3d
6 ай бұрын
Video completed. Personally, will opt for increased load over reps 🙏🏼 great video, great visuals, great information 🙏🏼
@BallsFTW
6 ай бұрын
I love you@@JoshReed-k3d
@guntertorfs6486
6 ай бұрын
Another extremely useful video , with practically applicable info , that goes to the core of what one needs to know about weight training , in order to get to the best results without having to waste time on all kinds of way off bro science. The best channel on you tube on the subject. No hyperbole.
@happycompy
6 ай бұрын
Loving the synthwave music!
@HouseofHypertrophy
6 ай бұрын
Shout out the all the creators behind the beats! (in case anyone in wondering, all the links to the beats are in the description)
@SnakeAndTurtleQigong
6 ай бұрын
Thanks so much! Adding reps is cheaper. It saves me from having to buy more weights for our community gym! 😆 Sending love from within a Daoist monastery. ☯
@HouseofHypertrophy
6 ай бұрын
Thank You my friend, your support is always appreciated!
@davidperezgonzalez1839
6 ай бұрын
Sometimes is easier adding 2.5 kg than doing another rep. And sometimes not, so it is the knowledge and experience that tells you that.
@xFoulyz
6 ай бұрын
Fr, I've been pushing bench hard recently. I got 110kg for 4 for 2 weeks, couldn't get the fifth. Decided to lift 112.5, got the 4. Sometimes to break the plateau you just have to force yourself to go heavier
@MisterGames
6 ай бұрын
So we all know of Time Under Tension - but - how about Total Weight Lifted/Shifted? Like, my body doesn't know if I am lifting logs, digging holes, carrying scaffold or what. It adapts to the task i need to do. And that task is "move X amount of weight".
@nugget8894
5 ай бұрын
The title of the video can be answered if you watch the last 15 seconds
@weirdo70615702
Ай бұрын
True but you'd miss out on all the studies
@leonardofalcao9752
6 ай бұрын
Once more and I dont get tired of saying it, bro: BIGGEST respect for this guy's work. Nothing less than amazing. Thank you very much! And BTW: I notice by myself how my strenght increases like never before since I started adding more weight and prioritizing 6-8 reps! Regards from Brazil.
@HouseofHypertrophy
6 ай бұрын
Thank YOU for the kind words, I truly appreciate them :)
@MarceloTRIBOR
13 күн бұрын
Nao sei se tu conhece o Jayme ou o Bruno Macedo, eu ando a procura de como periodizar e sobre carga progressiva, mas para natural, com o volume certo e recuperação certa.
@Sir.DavidBruce
6 ай бұрын
Awesome video. Finally some light into a very controversial topic
@willemzietsman1187
6 ай бұрын
thanks for making these kind of videos it has really help me alot to understand about fitness in general
@HouseofHypertrophy
6 ай бұрын
This is awesome to hear, thank YOU for checking them out!
@tomsettles6873
6 ай бұрын
The problem with continually lifting in the 2-4 rep range is you will damage joints and fry your nervous system over time. the 5-7 rep range is better for long term strength programming for the drug-free lifter. Also the 5-7 range will give you more hypertrophy and its easier to add weight without stalling. The drug-free strength lifters that continually train in the very heavy zone usually use a submaximal weight with lots of sets (like 82% for 6 sets of 3 reps) to keep their strength gains slowly going up without frying joints and nervous system.
@timlamb1156
6 ай бұрын
But 5 reps is perfect, big problem is people overtrain a bunch of small ass accessory lifts and get really sore and don’t grow, deadlift squat, power clean bench and overhead press should be the baseline, when those hit something like 550 sealift, 400 squat, and 300 bench
@Muphenz
6 ай бұрын
I'm a fan of the double progression method. It involves starting an exercise at the lower end of the rep range. The next day that you perform that exercise in your workout routine, you increase the reps by one for all sets. This progression continues each time you perform the exercise until you reach the maximum reps for all sets in the given range. After reaching this point, you increase the weight and begin again with the minimum rep count. Example: Let's say that I'm doing 3 sets of 6 to 8 reps for an exercise. Day 1: 3 x 6 Day 2: 3 x 7 Day 3: 3 x 8 Then you add weight and restart from day one. Keep up the excellent work! Your videos are top-notch, and even Jeff Nippard has commented on a few. He better watch out before you steal his audience, haha.
@karuns9500
6 ай бұрын
Question. So do you do the same exercise each day or do you increase by one for each week you workout the same muscle group?
@bevaughnhenry4983
6 ай бұрын
I do a mix of high reps low weight and heavy weight low reps…and do it such a easy that it equates to the same volume
@HouseofHypertrophy
6 ай бұрын
Agreed, that is a great method! Thank you for the kind words and support as always dude :)
@amermeleitor
6 ай бұрын
@@HouseofHypertrophy what is the best number of sets per exercise per session? 3? 4? 5? 6? Other? 🤔
@msimsimo
6 ай бұрын
From the research I've done and from hearing what Mike Israetel has said about the subject, 6 to 8 sets per muscle group per session is optimal for muscle gain @@amermeleitor
@wongwu
6 ай бұрын
Do you have any plans on analyzing studies on optimally increasing cardiovascular endurance? I know it would be getting outside of your wheelhouse a bit, but it would be very interesting.
@TravisMcGee151
6 ай бұрын
Whatever works for you.
@ashscott6068
6 ай бұрын
The problem is the language. Training "harder" doesn't mean perceived difficulty; it just means that you're able to do more overall work. The level of perceived effort, doesn't need to change at all
@badass6300
6 ай бұрын
So just keep failing in the 6-12 rep range as I have been while pushing to failure, got it.
@HouseofHypertrophy
6 ай бұрын
That is pretty much it! although if someone wants (reps up to 35 are fine), but I imagine from an enjoyment and time perspective, 12 or fewer reps is better :)
@davidkosiba624
6 ай бұрын
I just finished my chest session and was wondering if I do the right thing and keep the last weight for the last 2 set (which is my heaviest weight in the session) even if I can't do 12 reps anymore just 8-10 or I should lower the weight and do 12 reps as usual @@HouseofHypertrophy
@badass6300
6 ай бұрын
@@davidkosiba624 No don't touch the weights, when pushing to failure every next set is 1-2 reps lower than the previous.
@marzoval9551
6 ай бұрын
@@davidkosiba624 Rep drop off per set is a good sign you're working with a good weight. Otherwise if you're hitting 12 for every set, you should consider increasing the weight. I will only decrease the weight when I move to the next exercise of the same muscle group in order to hit failure within my target rep ranges (i.e. Going from flat bench then decrease weight before incline bench).
@shantanusapru
6 ай бұрын
I understand your gist: That progressive overload is the cause vs the effect. I'd say: Both. Also, increasing sets is equivalent of increasing reps; it's just the number of reps that vary (increase enough to be considered one 'set'). Same goes for increasing frequency. It all depends on the time period for which you define/decide to measure the 'total work' performed...which is a bit arbitrary (although customary to use weekly or monthly time frames)... One underappreciated, IMO, way of achieving/assessing 'progressive overload' is via decreasing rest times. This is perhaps more useful/meaningful for both strength training (although it may also influence hypertrophy due to metabolic stress pathways), and for aerobic training - esp. VO2 max type training...
@jacklauren9359
6 ай бұрын
There’s no vo2max adaptation in strength training mate. Where did you get that bs information? It will never happen in strength, only in cardio!
@muffy_bunz
6 ай бұрын
Also, another set means another approach to failure. Perhaps 3+ more approaches to failure if doing myorep match sets.
@muffy_bunz
6 ай бұрын
@@jacklauren9359Maybe they mean because of shorter rest times, you workout more closely resembles cardio. Idk if that's true though.
@shantanusapru
6 ай бұрын
@@jacklauren9359 And where does this video say anything about 'strength training', mate? This is about the concept of progressive overload. In the context of *resistance* training! Perhaps you don't know the differences...in which case, maybe you should keep you pie-hole shut & learn more before spouting out BS...! For the record: VO2max is *not* a 'cardio only' concept as you seem to suggest. It is a stand-alone concept/construct and there are many way/paths to achieve it -- incl. some which can include certain forms/types of *resistance* training! Learn more. Vomit out nonsense less.
@shantanusapru
6 ай бұрын
@@muffy_bunz "Maybe they mean because of shorter rest times, you workout more closely resembles cardio. Idk if that's true though." --- Yes. And, no. Both. Not really.😄😄 Lemme explain/try to clarify...😄 It's like this: If one were doing, say, 3 sets of 12 reps on a particular (compound) movement, and *needed* a rest of, say, 3 min in between sets; and one progressed - over the course of a 6 weeks - to, say, 3 sets of 15 reps, and one wished to increase either reps, or add another set. That would be considered progressive overload (assuming without increasing weekly frequency). However, I might argue, that if after these 6 weeks, one now needs only 2 min rest in-between sets, that would qualify as progressive overload too...at least IMO. This is an often-overlooked, and under-researched phenomenon/concept...esp. in usual resistance training -- which is more bodybuilding/hypertrophy-focused. I'd say, that this concept assumes more significance in the context of either pure/maximal strength training and/or pure/maximal endurance training. (and also the mix of strength/endurance concept). The putative mechanism is what you alluded to in your comment: that decreasing rest times for similar work implies 2 things: better cardiorespiratory capacity build-up, and perhaps better neuro- &/or muscular adaptations...(both tentative mechanistic concepts have been 'proven' by various biomarkers, tissue biopsies etc studies - like mitochondrial density; and also by direct VO2max studies!) Thus, I usually like to use this metric to count/consider progressive overload - esp. when one gets 'stuck' at a particular rep/set scheme (this is more useful/helpful if one cannot increase weekly freq. for whatever reason)...IT's not always optimal to try & increase total work done (or total work load) (say, per week/per mesocycle); sometimes it is more useful/more optimal to try 'density training' methods instead - like compressing time...which *might* improve cardiorespiratory responses as well, and which *might* lead to later improvements in increasing total work... Anyway, I hope this helps...
@Natepullup
6 ай бұрын
Needed this motivation, bout to go for a new pr with dumbbell bench press, wish me luck fellas
@asmrbroccoleader
6 ай бұрын
the 10% lighter on the last sets group were lying... every body with experience knows that light weights for failure are far more harder than heavy weights! thats one of the reasons why most gyms are packed with ego lifters. heavy looks good, looks hard, and they are confused with the bro equation: heavier=more muscles. lighter for failure is excruciating, hard, and less heroic.
@DudeSilad
6 ай бұрын
Very few people actually train to real failure. Including myself. We think we do but real failure involves forced reps and some negatives thrown in. I used to train like that in the 80's with a partner. My body could handle it. I doubt it could now. You can't push yourself like that and not expect injuries. So at my age, lighter weight, higher reps to what I would call as much as I could do on that set. But it takes me a few sets of warming up my joints, ligaments an muscles to probably 75% max before I finish off with my 'working' set. The secret has always been simple. Train hard. Train regularly. Don't overtrain and avoid injuries. I keep it simple. Very little changes in my workouts apart from exercises will change because people use the same equipment as I want to use but the theory is the same. Good to mix it up now and again. Supersets, dropsets even stopping normal resistance training and doing something more fitness based which I've been doing since January. I'll start proper resistance training again in a few months but muscle comes back fairly quickly so no rush.
@zerrodefex
6 ай бұрын
Thing is that unless you're in the high intermediate or advanced stages you don't need to be going to true failure on every set anyways. As long as you're not stopping at "volitional failure" where you gave up because it started to get hard you'll be fine for your early years.
@DANA-lx8cv
6 ай бұрын
@@Feed_Bleed_Read If you aren't doing a few cheat reps at the end, I think you are leaving gains on the table, kind of like eating a nice meal but leaving before the coffee and dessert!
@DudeSilad
6 ай бұрын
@@Feed_Bleed_Read I've been training over 40 years. I know exactly what failure is. And you think Dorian stopped at 8 reps because he couldn't push one more out on his own? No, he performed forced reps on his working set and he was very vocal on his use of negatives as well. When I was doing forced reps I put on a lot of muscle, all natural. More than I did when training on my own. Results spoke for themselves.
@RoidfreeSenior
6 ай бұрын
Adding reps, OR weight, OR sets, or cutting time for same workload are all forms of progressive resistance
@federicopettinicchio
6 ай бұрын
I think increasing sets across training sessions helps counteract certain negative psychological adaptations that can trigger plateaus. I start to increase sets when I am having trouble progressively overloading in any other way. If I know I can neither increase the weight nor the reps and I'm already doing partials(generally when I overload weight) or drop sets(generally when I overload reps), I go screw it there's nothing else I can do we are adding a set or maybe another exercise altogether if I know for a fact there aren't any good working sets left in the tank for the exercises I want to do.
@milhoverde667
6 ай бұрын
Dude i swear that since i discovered this channel, im seeing every video, such great quality! I have a question (for anyone who feels qualified to answer/share experiences) that may be kinda dumb, but it bothers me a bit. I always see people talking about 3 sets of 8, and it seems crazy to me cause i cant do a second hard set of any exercise without failing at least 2 reps earlier. For example, a bench press for me usually goes: 1st set - 10 reps 2nd set - 8 reps 3rd set - 5 reps Could it be that im training with a RIR too low? I aim to leave 2 reps in reserve but in reality i think i go to almost failure (couldn't complete another rep if i tried). Should i stop my sets 1 reap earlier or something?
@nicholasscotto3712
3 ай бұрын
I feel like you are using "load" interchangeably with weight which may not be proper. Load is m*a*x (mass, acceleration, distance). the weight relates to the mass and rate of motion relates to the acceleration, x relates to the range of motion and number of reps total.
@Middlestepofficial
6 ай бұрын
While seemingly the same, it's not. Higher repetitions with lighter weight will have different neurological adaptations compared to increasing weight over time. That's why, when training, it's important to equally incorporate higher rep exercises and ones with higher weight. With more reps, a muscle becomes more adapted to endure longer periods of strain, while weight increases overall strength. To get the best of both worlds, it's important to have a strategy which covers the two scenarios, in addition to isometric exercises.
@LevysFitness
6 ай бұрын
Pure science analysis. Not BrO ScIENce or other BS. Amazing. 👌🏼👌🏼
@asprinklingofclouds
6 ай бұрын
I've been experimenting with dispensing with traditional warm up sets and using a high rep (20-30) set to failure as a hydrid working/warm up set. This is followed by a 12 to 15 rep set close to failure and finally a 6 to 10 rep set to actual failure. The premise behind this is that no sets are wasted, a variety or rep ranges are covered and a larger number of effective reps are done in whilst overall workout time is reduced.
@asprinklingofclouds
6 ай бұрын
@Mantastic-ho3vm Indeed but with a much wider base and without unnecessary warm up sets.
@Marvin-ix7hu
5 ай бұрын
I tried “training harder than last time” for 8 weeks with lat pulldowns. my lats exploded literally but my cns was fucked up and I couldnt hold the new built musculature.
@sairam71
6 ай бұрын
amazing channel. doing gods work here
@HouseofHypertrophy
6 ай бұрын
Thank you for the kind words! :)
@Dan-yh8qp
6 ай бұрын
Coach Greg called out within 10sec! Although he has put caveats to that many times.
@HouseofHypertrophy
6 ай бұрын
From what I've seen, it's certainly a phrase associated with him. Yet, my analysis was purely about the phrase which is commonly spread across social media, not what Coach Greg may or may not have said (I don't actually know his thoughts on it). I'm ultimately just dissecting the claim that progressive overload is training harder than last time. Apologies for any confusion :)
@Dan-yh8qp
6 ай бұрын
@@HouseofHypertrophy Oh no I totally get it, all good. I have only ever seen Greg say it and it is one of his catchphrases so I thought you were referencing him. I’m sure he would agree with this video and these studies. I think he uses it to promote a ‘make sure you’re always improving’ mindset which this video also supports. Great video as always thanks for your work!
@michaelsmelt5218
6 ай бұрын
Can you make a video on weighted calisthenics (push ups/pull ups) ?
@NMIBUBBLE
6 ай бұрын
If your a teenager or in your 20 and 30 some people can do the Bulgarian workout, 3 weeks on 1 week off, do for three months, as following use your basic compound movements, First three weeks 3 sets of 15-20 reps, Next Three weeks do 4 sets of 8-10 reps, the 3 weeks do 5 sets of 5-8 reps! It's solid Now in-between those do a few sets of isolation exercises. just 3 sets of 8-10 reps will do, and you can do your abs any exercises 3 to 4 times a week, so do chest and shoulders one day the next day do Squats, calves, abs, the third day do Back and Biceps. Then start with day one after, the only day you should have off is Sunday a day of rest. The next Three months you'll do the same thing only thing is you start with 4 sets for the next 3 weeks, then 5 sets then 6 sets. Your next three months will be hard core sets 5x5 the compound movements, Don't forget in-between the 3 weeks the 1 week off do whatever activities outside Walking, Hiking, Bicycling, Soccer, Take a martial arts classes, Boxing, just switch it up when you want to or can stick with it. I taught martial arts after work for 3 hours then workout out before i went to bed for 4 hours every day for 15 years. Kept me in shape. Tip if you want your boxing or kick boxing skills to excel do three or more months of BJJ. You'll thank me later! :) Dynamic stretching first, static afterwards. Take your time and have fun. lots of water eat healthy, try to get as much sleep as you can.
@justvibing2497
6 ай бұрын
I go by what my body say not research. People doing too much
@GGdemiGG
6 ай бұрын
Can you guys make a video on a workout routine. One for PPL and one for upper/lower
@predatorfitnessyt
6 ай бұрын
How do you make these animations
@Gymratadventures4269
6 ай бұрын
I haven't heard much of the current training method I use but I would love if you could expand upon it. I use a dynamic triple progression method that I theorize will be the most beneficial in terms of increasing reps and load. I will progressively overload through either repetitions, load, and finally tempo/controlled very slow eccentric sets. I theorize that the added tempo training/slow eccentrics allow for example my bench press too have significantly better CNS recruitment for weight and the better CNS and stretch/time under tension results in an increase in hypertrophy
@skgontop
6 ай бұрын
best thing you can do is always put your max wight you can to the point you feel only the muscle then after you have gone a little bit up on wight best thing to do is put lower weight and go for more reps trust me the gains will be insane this way i found out about this 5 months ago and my muscles are insanely big rn and shredded also eat well really well always
@Wingo537
2 ай бұрын
I feel like I get nothing from these videos. Like they just talks about the science but with no take away
@julianmartinez6099
6 ай бұрын
A new video dropped 🗣️🗣️🗣️🗣️
@richardmenz3257
6 ай бұрын
I do a combo approach. I start at 8 reps and keep increasing reps until I can do 13 then increase load where I am trying to be able to do 8. As long as I can do 6 reps on the test to max I keep it until I do that for 13 n go again. I normally in 1 or 2 reps in reserve range and test my max about once every 2 months so I remember what true failure feels like.
@watchdog6619
5 ай бұрын
Yeah due to lack of equip, I'm kinda dependent on adding reps, thus my WO last up to 4h 😅
@mediterraneandiet2483
2 ай бұрын
Add isometric holds during the set and partial reps towards the end.
@УрошЛукић-н3у
6 ай бұрын
Im training for 2 years now, and its not so easy to add rep every session. It usually takes mes 2-3 session for +1 rep. Would you say micro loads is good option? For example, would you say going from 60kg x 10 to 61kg x 10 (or even 60.5x10) next week is still progressive overload (if the form is the same as last time), or that added weight is not enough to make a difference and needs to be bigger? I hope you undestand what i mean because english is nto my main language. THAnks for your content 💪💪
@jmcsquared18
6 ай бұрын
Why are these always on single-joint isolation movements like leg extensions?? Give me squats and deads. That will be a study worth taking seriously lol
@muffy_bunz
6 ай бұрын
I agree, but I think it's because isolation movements allow you to control for more variables than compound movements do.
@metabang03
6 ай бұрын
So doing additional sets over time is the key... what about doing supersets per exorcize vs traditional rest between sets. Because I definitely see results doing supersets, fmdropping the weight to like 20% of my origional weight, going to failure at every weight.
@KarinSatori
6 ай бұрын
I liked the video before I even watched it because I know Ím going to like it 😊
@HouseofHypertrophy
6 ай бұрын
Haha, thank you!
@opb1374
6 ай бұрын
then i will forever use 1kg and increase reps till i hit a billion
@sqrmywrmy
6 ай бұрын
😂
@ShapeDoppelganger
6 ай бұрын
I was stagnant on my deadlift, could lift 100kg for 3 sets of 5 reps equating to 1500kg volume for a while and couldn't increase my volume no matter what, then I decided that I was getting too tired and should try another approach, reduced the weight to 90kg (10% lighter) and that enabled me to lift 90kg for 3 sets of 7 reps equating to 1890kg volume, a total of 26% volume increase.
@Крендель-ь1ш
6 ай бұрын
was there an increase in strength after that?
@ShapeDoppelganger
6 ай бұрын
@@Крендель-ь1ш It's been about a month since I changed my deadlift, maybe I'll try to see if I got some extra strength on this lift when I become able to do 8 reps. But my problem is that I've been able to go to the gym only twice each week, but I train full body. So it takes longer for me to become stronger.
@xclusive2168
6 ай бұрын
Is there a reason why my legs are getting stronger while my upper body is maintaining strength? Maybe cause i walk a lot? How can i fix this?
@_baller
6 ай бұрын
Better than a Dr Mike video without any creepy or weird tangents 👏
@asdfkjhlk34
6 ай бұрын
Actual science
@AllOutSteve
6 ай бұрын
the creepy weird tangents are the best part!
@_baller
6 ай бұрын
@@AllOutSteve worst* unless you’re 12
@CrispyRaha
6 ай бұрын
I'm still subbed to RP but the quality of their content has taken a noticeable dip the last few months.
@just_karl5651
6 ай бұрын
Lol
@SlackwareNVM
6 ай бұрын
I stopped counting reps a while ago. Instead, I just focus on going near failure, even if it means lower range of motion at the end, since I'm still doing a "rep" at a stretched position for the muscle. I increase the load whenever I notice I've increased the rep count enough that I get bored from the exercise before I get tired from doing it.
@captaincannabis3321
6 ай бұрын
So higher load vs more reps yield similar sets, and thus you can essentially choose your own adventure. However what about that fact in the context of your other body parts? Would increasing load also put more strain on your joints and bones? If that is the case then would increasing reps and sessions actually be better for your body overall?
@MaximusAdonicus
6 ай бұрын
4:24 Lol, wtf?! "Progressive overload isn't really training harder than last time", yes it is!! You JUST said it urself: Put MORE weight on the bar = grow! Or do MORE reps = grow! "Rather progressive overload keeps us training as hard as usual to continually stimulate growth", no!! If u train AS hard as last time, meaning the exact same effort, u won't progress, u'd be dwelling in homeostasis, aka stagnation!! I know wut u were trying to say, but that was pisspoor wording! 🙉
@Killinggravity
6 ай бұрын
It's always amusing when a "BRAND NEW STUDY!!!" comes out that 'discovers' what Millions of weight lifters have already known for the last 75 years 😂 Been doing heavy weight/low reps and finishing with light weight/HIGH reps sets for an ETERnity.
@MaximusAdonicus
6 ай бұрын
@@Killinggravity Dunno what that has to do with my post (or even this video?!)!? 😀🤔 But that's ONE way of doing things...
@warrenchu5752
4 ай бұрын
Great video but the explaination of why adding sets is not progressive overload because suddenly the 3 sets you did beforehand are no longer relevant makes little sense. Volume increase is a form of progressive overload regardless if it is via a rep in a set, a longer time under tension per rep, an extra set or and extra session. This is why we have MRV calculations. Adding a set an keeping all sets within 3 reps of failure IS an increase in stimulus AND DOES NOT NEGATE THE INITIAL 3 SETS BECAUSE YOU ADDED 1 SET. When you this yourself it is easy to see results, and the extra caloric burn can lead to a larger deficit during cutting. All other information is awesome, albeit rather dogmatic in the approach of "if "science" doesn't know about it, it cannot be true"
@HouseofHypertrophy
4 ай бұрын
Thank you for the comment! Bear in mind, I used a specific definition for progressive overload in this video (detailed here: 4:13) - it specifically alludes to maintaining proximity to failure each set. Adding sets does not adhere to this precise definition. As mentioned in the video, this should not be mistaken for me saying no one should never add sets, or that it is bad! It certainly can be done if you desire 😊 Apologies if I've phrased anything that would imply I think if science doesn't know about it, it cannot be true. That is certainly not my view, I've expressed a few times at the House of Hypertrophy that absence of evidence isn't evidence of absence, and that science itself has shortcomings that we must acknowledge 💪
@warrenchu5752
4 ай бұрын
@@HouseofHypertrophy very detailed response, I apreciate it. I still struggle to understand why you cannot be 2 RIR for all 4 sets?
@_baller
6 ай бұрын
Just do what Arnold did, the Weider principles, don’t wait for science to catch up
@thunderred5263
6 ай бұрын
Nah man
@_baller
6 ай бұрын
@@thunderred5263 yeah kiddo
@conradandrew825
6 ай бұрын
1:28 doesn't this seem like a super weak improvement? I remember when I started training I'd go up by at least a rep per workout. Over 10 weeks, with 2/3 per week I'd expect a way bigger improvement than +6 reps... What's going wrong here?
@HouseofHypertrophy
6 ай бұрын
Remember that's the average of all subjects and all *sets*. They performed 4 sets, so to get an average of 15 likely means the earlier sets are higher than 15 while the later sets are fewer (due to fatigue) :)
@rhammond7517
6 ай бұрын
I found a set weight and set rep's to start but I up the rep's first then the weight
@thereviewer6517
6 ай бұрын
Yep this is what I do as well. Its called a straight set. You keep the weight the same and try to achieve the same number of reps across however many sets you are doing 3,4,5 etc. (Personally I do just 3-4 per exercise type)
@Shvabicu
6 ай бұрын
I really like dynamic double progression. This way I can choose if I want to progress in load or reps via autoregulation. If my joints feel a bit beat up I can choose to focus more on rep progression and if I feel that higher reps become excessively fatiguing I can choose to focus on load progression. The way I track progressive overload is through a workout log app that automatically calculates e1rm for every set based on weight x reps. That makes a set of 130kg x 5 squats comparable to a set of 120kg x 8 as both lead to almost the same e1rm. I also do reverse pyramid training as that allows me to cover different rep ranges between sets and lighter weight on subsequent sets is good for injury prevention as fatigue builds up from set to set. I can't remember when I hurt myself the last time and if I ever tweaked something, it's on the top set.
@zerrodefex
6 ай бұрын
Yeah I prefer to add load rather than sets since it's more time efficient but some sessions my joints and tendons are still beat up and need more time to adapt so it ends up being an extra set instead until I feel that the connective tissues are ready for an increased load. Ignoring those warnings is the path to injuries that will take a lot more time to fix.
@kwiwj17731
6 ай бұрын
Did they add bodyweight into calculation?
@MarceloTRIBOR
13 күн бұрын
For double prodression you still do a week deload?
@ryolacap
6 ай бұрын
I do both… I just blew your mind 🤯
@erikschubert9764
6 ай бұрын
Thank you again for the valuable information: From the study’s data to the practical application. However, like you mentioned some exercises maybe more suited for adding weight than others (isolation vs. compound). Considering the time saving aspect (like antagonistic super sets) „too“ high numbers of repetitions in a set might be unfeasible because of the cardiovascular system being the limiter instead of the target muscle.
@zerrodefex
6 ай бұрын
Also when it comes to going high-rep when you go past 20 you start turning it into an endurance exercise rather than a strength builder. Fine if conditioning is your goal at the time but not if you want to optimize your time for strength or mass.
@_coachcraig_
6 ай бұрын
Superior video! Been watching fitness vids for many years. This is outstanding!!!
@wylanneely
6 ай бұрын
I have a theory that legs tend to be more rep responsive, while upper body is more load responsive. My legs only grow when I do tons of reps
@GoWAresX
6 ай бұрын
Have you ever considered writing a review about muscle hypertrophy?
@HouseofHypertrophy
6 ай бұрын
In the form of a book, maybe!
@Sam_Saraguy
6 ай бұрын
@@HouseofHypertrophy You should work on that, if you are not already doing so. I'm sure it would be well received.
@stevenkeldrema
3 ай бұрын
I guess it´s easier to add sets when you also keep in mind RIR which is not 100% precise (as long as you stay between 0-3 you are good to go) + really depends how close to failure you take your sets Great video tho (Y)
@michaelpease2103
6 ай бұрын
Before even watching: both over time bro.
@sun6262-
25 күн бұрын
0:48 holy vastus lateralis
@dubot4076
6 ай бұрын
Any Summary enjoyers in the chat?
@thomassavary5764
6 ай бұрын
Great video, thanks ! “Train as hard as usual” : a perfect summary of progressive overload. I don’t count my reps for most exercises and I don’t even know how much I lift, since I don’t even lift, because I train with resistance bands. Yet I make constant progress, because I focus on effort and train as hard as I can. Indeed, progressive overload is not the way to get bigger, just the consequence of getting stronger.
@johnbeeler25
6 ай бұрын
I highly doubt that resistance band training is optimal for hypertrophy. Sounds like a great recipe to become a lifetime intermediate in the gym though.
@thomassavary5764
6 ай бұрын
@@johnbeeler25 Optimal, maybe not - I admit that good machines and cables are usually better -, but more efficient than free weights for many if not most exercises. You just have to learn how to use bands. They are ideal for drop sets and to overload the eccentric phase. watch?v=MmSGNsD4A8U watch?v=PBpyq4Qa-R4
@johnbeeler25
6 ай бұрын
@@whenisasnakeatail4933 yes they are better than just sitting on your couch but imo they’re a waste of money and time!
@johnbeeler25
6 ай бұрын
@@joshuablair252 exercise science is so advanced now. A lot of the old school “tried and true” stuff the original bodybuilders, whatever that is, is super SUPER outdated. Bands are trash unless you’re extremely out of shape or just too lazy to push around some actual weight with proper technique.
@dutchmilk
6 ай бұрын
It can be and it aint trash. Mind your language. Resistance band is also used for therapy and grip and joint strength. Perhaps you should read about advance science before spouting nonsense. Even world class lifter uses resistance band in their trainings. What make you know better than them? Your already answered your own question. Optimal. Not everyone is going for optimal muscle growth - in this case, size of your muscle. It is based on what is your goal of hypertrophy, I got very define and sizeable muscle from resistance band before lifting weight. Some resistance band movement are tougher than lifting weights. Perhaps you should try it. @@johnbeeler25
@pantheon777
6 ай бұрын
What about shortening rest time?
@Phantom-zz3jq
6 ай бұрын
idk why u guys need to make everything so fucking hard, beginners see all these info and be like wtf do i do? eat protein,train to failure every set and do 7-15 reps, THATS IT 2 sets to FAILURE are way better than 10 noob sets if you are not dizy after your set you are missing gains
@TwiceBorn420
6 ай бұрын
Harder than last time, smh😂🤣😂 Love the channel, excellent work!🔥🔥🔥💯💯💯
@HouseofHypertrophy
6 ай бұрын
Thank YOU so much!
@lwreaper187
6 ай бұрын
Tuesday I do chest I go has has heavy has I can 1-3 reps Friday I’ll do chest again but this time I’ll go to 60% of my max and hit has many reps has I can than I’ll do that again on Sunday then the following Tuesday I’ll hit has heavy has I can and retest my 1RM
@gamerxg7789
5 ай бұрын
What if u do the same thing everyday the amount u can do at a minimum not to push too much out of your body
@sudiptodas0001
2 ай бұрын
Another factor not considered is heavier loads cause more strain on your tendons & joints - increasing risk of injury. I always feel more pain and took longer to recover after lifting weights I can only do 4-6 reps with.
@DeaverCJ
6 ай бұрын
Man I love your content and collective research. I would love to collaborate and discuss business inquiries. Respect the hustle! What is the best way to get a hold of you?
@HouseofHypertrophy
6 ай бұрын
Thank you so much for the kind donation! Feel free to email me at this address: houseofhypertrophy@gmail.com
@DeaverCJ
6 ай бұрын
@@HouseofHypertrophy I sent the email thanks👍
@spunkymonkey5102
6 ай бұрын
Isnt volume the best driver of Hypertrophy? Adding sets over weeks granted you are not getting weaker is a necessity!
@foxdogs1st
6 ай бұрын
Volume is also adding more weight to the bar. So, if your getting stronger you should want to increase load on the bar.
@DisAstra-qx9gq
6 ай бұрын
The only way for the study to be accurate is for each individual to try both programmes. Comparing 1 side of the body to the other will always give flawed results as the body isn't perfectly symmetrical. 1 side is always stronger than the other.
@HouseofHypertrophy
6 ай бұрын
That is why the number of dominant legs was equally divided between conditions, so the average results (presented) are likely not confounded by this :)
@DisAstra-qx9gq
6 ай бұрын
@@HouseofHypertrophy so yes then, the study isn't accurate, its just averages. My original point is that if each individual does both plans results would be alot more accurate. None of these studies mention nutrition, rest/sleep or supplementation. Which is just as important to building muscle as the working out itself. Even a few individuals taking creatine just for the study will alter the average to benefit the study. Similar to the colorado experiment with cases viator in 73 iirc
@happyraider815
20 күн бұрын
assuming there is no difference between increasing weight and increasing reps. choose increasing reps cause its much safer and less stress on your connective tissues in the long run. increasing weight all the time will lead to injury down the line. your connective tissues adapt slower than your muscles.
@ericcirillo5667
5 ай бұрын
Bro, in brazil we have a void space to this kind of information, and fitness market is in ascention in here. Maybe consider to subtlite this content for portuguese, you could gain a lot of fans in Brazil
@elisabeth4342
6 ай бұрын
Who needs research when you can just use inherited fast-twitch muscle fibers to lift your heaviest weights possible on a regular basis? Then you can just play around with reps to failure, reps close to failure, number of sets, increased volume and sequence of exercises...
@JamesVestal-dz5qm
5 ай бұрын
Its some function of work and time under tension. I like lifting because its a math and physics problem and a phy ed one.
@durandus676
Ай бұрын
5:42 last year I got my shoulder raises to 45lbs using Progressive but had to go for a work trip for two weeks and lost it all on return. I thought the more reps thing was old folk tales that didn’t work
@AamirNiaziFitness
6 ай бұрын
When I achieved 10 reps then I added 2.5 kg each side so gradually increase ur weight
@ezetobebad
6 ай бұрын
IT MAKES ME LAUGH, YOU SPEND ALL THIS TIME RESEARCHING THE STUDIES, WE SPEND TIME WATCHING THEM YET THE DIFFERENCE BETWEEN THEM IS OFTEN SO MINUTE THAT I HAVE TO QUESION...IS IT WORTH IT?
@nefalol3787
6 ай бұрын
yes
@ezetobebad
6 ай бұрын
@@nefalol3787 Possibly but as i think we are all aware Genetics is the biggest factor, what do you think?
@nefalol3787
6 ай бұрын
@@ezetobebad honestly I find no point in looking at genetics since you can't change them, unless you are using them as a metric for checking whether you can compete professionally at a high level. the rest of us should focus on the 3 basics consistently (sleep, diet, exercise) which should suffice for reaching the majority of muscle growth as a natural lifter
@ezetobebad
6 ай бұрын
@@nefalol3787 Fair comments, I cant disagree with that. Thanks for sharing and good luck with the training.
@Mr.HeavyDuty
4 ай бұрын
INTENSITY is the key Mike Mentzer
@superrex723
6 ай бұрын
This is a very interesting video 😮
@hiimnewhere9753
6 ай бұрын
Someone said it but yes your videos are better than a Dr mike video cause he does do creepy tangents and he also curses against God and make weird jokes that make it hard for me to show people his videos
@psyberoneofchrist2310
6 ай бұрын
I use both I start with weight I can perform 6 reps and next week is 8 then 12 then I move to the jext weight.
@r.e.4640
6 ай бұрын
I would not recommend good past 20 reps. Studies have shown, that your cardiovascular system is negatively affected PAST 20 reps. Plus, your not going to even get very far in your results past reps. You will find you become to exhausted to continue.
@HouseofHypertrophy
6 ай бұрын
Studies have shown you cardiovasicular system is negatively affected past 20 reps? I'm going to have to ask for some concrete evidence for such a statement
@joditot
6 ай бұрын
State your source @r.e.4640
@zerrodefex
6 ай бұрын
Never heard that one before. I've only heard that going past 20 reps shifts it from a strength exercise to an endurance exercise.
@muffy_bunz
6 ай бұрын
The cardiovascular system becomes a limiting factor, not negatively affected. Also, it depends on the exercise. Not all exercises have the same cardiovascular demand, i.e. squats are more cardio taxing than leg extensions.
@axelthorfilms
5 ай бұрын
Harder than last time does not necessarily mean adding weight/reps all the time. It also means advanced techniques like rest pause, pre exhaust , partials, forced reps etc. Making it feel harder. Nothing beats basic progressive training. 5-10 , 8-12, 3-6 for example. When you can do 10 reps up the weight and start at 5. It's cycling as well. You can be adding 20, 10, 5 or even 2.5 a week sometime, up to a point/plateau . Thats when adding a set or reps and advanced kicks in. Don' t be in a hurry and use good form. To get bigger you have to lift heavier and or increase volume but not 35 reps. So HTLT is the way.
@erickramer3050
6 ай бұрын
The experiment was meaningless. The difference between 8 and 15 reps is not different enough. Try 4 reps with increasing load versus working up to 30 reps
@HouseofHypertrophy
6 ай бұрын
Remember that's the average. They performed 4 sets, so to get an average of 15 likely means the earlier sets are higher than 15 while the later sets are less reps :)
@richardhill4938
6 ай бұрын
Your statement makes no sense. There is a huge difference in strength between 225 for eight reps and 225 for 15 reps. Just ask the NFL.
@muffy_bunz
6 ай бұрын
@@richardhill4938Right? That was almost verbatim what I was going to say.
@stormtraders
6 ай бұрын
Just train with good form and try to get to fail or as close too. Don’t make anything too difficult and scientific. As long as you train hard I believe nutrition is more important. Most don’t eat enough
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