Hey All! - Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY Timestamps: 0:00 Intro 6:51 Part I: Static Contracted Holds 11:40 Part II: Lifting vs Lowering 20:28 Part III: Regional Hypertrophy 22:24 Part IV: Mentzer was WRONG on This 25:34 Part V: Slow Down the Lowering? 28:03 Part VI: Summary
@ertwro
11 ай бұрын
The accentuated lowering is a central part of Dr Mike Isratel’s training. You should discuss this with him. Specially since the lengthened partials research is starting to show that regional hypertrophy is a myth.
@JessusChristHeals
10 ай бұрын
Nice video
@ahmednassar7386
10 ай бұрын
what about normal vs lower part only ??
@LionRVC1987
8 ай бұрын
⁉️🤷♂️ Did you make a video reviewing the Mike Mentzer workout and his philosophy and your thoughts 🤷♂️⁉️
@Edgycoo
11 ай бұрын
ive been trying to master lifting the barbell bench press with two arms, but lowering with one. Should get it right soon. Ill try again when im out of the hospital
@Morbidly_obese33
11 ай бұрын
instructions unclear help
@w.a.domski
11 ай бұрын
😂😂😂
@HouseofHypertrophy
11 ай бұрын
🤣🤣🤣
@stephaneregazzi9316
11 ай бұрын
You made my day hahahaha
@BrianTads
11 ай бұрын
That's funny but that wasn't one of the exercises it was recommended for 😉
@coldest1998
11 ай бұрын
As I suspected from the beginning. What really matters is proximity to muscular failure.
@TheOrovin
10 ай бұрын
Yup bottom line is still to "lift hard".
@dg9015
4 ай бұрын
Then you get injured@@TheOrovin
@giggle894
2 ай бұрын
@@dg9015then don't workout if you're scared.
@mohamedloukili4414
11 ай бұрын
🎯 Key Takeaways for quick navigation: 00:00 🏋️ Introduction to the concept of static holds in muscle training. - Mike Mentzer's claim that lifting weights is a waste of time for muscle growth. - Emphasis on the importance of the negative (lowering) part of exercise. 01:07 💪 How to implement static holds and slow lowering into your training. - Mike Mentzer's approach to using static holds and slow lowering with specific exercises. - Mention of exercises where this method can be applied. 02:13 🤔 Alternative methods to challenge the lowering part of an exercise. - Discussion of methods such as lowering only, the two1 method, and the cheat method. - Mention of special machines designed for greater challenge during the lowering phase. 03:39 🧐 Anecdotes and early evidence supporting the effectiveness of static holds and slow lowering. - Mike Mentzer's client's experience with improved leg extensions. - Arthur Jones' experiment with a football player's chin-up performance. 06:11 🔍 Examination of the scientific research on lifting vs. lowering for muscle growth. - The importance of training near failure for optimal muscle fiber recruitment. - Discussion of passive forces, including Titan, in muscle strength during lengthening. 11:54 💡 Comparison of muscle growth between lifting-only and lowering-only training. - Japanese study results on elbow flexor growth in different training groups. - Speculation on the role of proximity to failure in training effectiveness. 14:43 🏋️ Accentuated lowering training and its potential effectiveness. - Explanation of accentuated lowering training and its impact on muscle growth. - Comparison of accentuated lowering training to normal training. 17:41 📊 Speculation on muscle growth type and cellular changes. - Discussion of how different training methods may affect muscle growth in different muscle regions. - Speculation on the practical significance of these differences. 21:23 🤔 Consideration of muscle recovery and the impact of lifting on fatigue. - Mike Mentzer's concern about lifting being fatiguing and its impact on recovery. Made with HARPA AI
@gyrozeppeli7296
11 ай бұрын
At least reread this shit before posting "lifting weights is useless for muscle growth"
@SergiyMichael
8 ай бұрын
it is 10% accurate
@AdamNickProd
11 ай бұрын
longest intro in history , not complaining tho
@HouseofHypertrophy
11 ай бұрын
Haha, yep! Mainly because I wanted to inclue Mentzer and Jones statements (Jones' one was around 2 minutes)
@_7.8.6
11 ай бұрын
You are complaining though
@Anotherclevername20
11 ай бұрын
@@_7.8.6making a statement isn't the same as complaining.
@_7.8.6
11 ай бұрын
@@Anotherclevername20 a complaint is a statement
@DesolationHex
11 ай бұрын
@@_7.8.6 a compliment is a statement. An opinion is a statement too. Your point is???
@jeremythompson1199
10 ай бұрын
I’ve been doing his ideal program for 2 months now and seeing results every workout. After doing high volume and multiple sets and workouts for years. I’m 43 and been working out since my teens. You have nothing to lose if you haven’t tried it.
@Brandon-os3qr
7 ай бұрын
Whose?
@Maniac-007
6 ай бұрын
@@Brandon-os3qr Mike Mentzer's
@paulsacramento5995
11 ай бұрын
I think Mike's view was : There are 3 types of strength - Isometric, COncentric and eccentric and of those 3, lifting is the "weakest". His point was that even when you can't lift anymore, you can still hold and when you can't hold anymore, you can still control to lowering. I think at one point his view was to train ALL 3 to failure as one set - As much concentric reps to failure, then hold to failure and then do eccentric to failure. I think that may be way to taxing though... Not sure since I never tried it myself.
@PhiyackYuh
11 ай бұрын
Thats why its important to try it out then come to your own conclusion but also fact check it through latest studies . Effort will build muscle. If you give it 7-8/10, you will get adaptation.
@nygeek6471
11 ай бұрын
Exactly, this video is taking out of context. Mentzer uses it as a way to get out of plateaus.
@talonted2659
11 ай бұрын
Check out Ted Naiman and his workout principles. They perfectlly align with what you just said ✅✅
@FitDoc
11 ай бұрын
I've tried this and after twenty years of lifting, found a notable difference in two months despite also being a marathon runner
@thegeth4293
11 ай бұрын
So, lets say i want to do one set of cable rows to total failure, is it a good strat to do my normal reps to failure, then use momentum to pull the cable back and do controlled negatives till i cant stand it anymore?
@RedfishCarolina
9 ай бұрын
I started doing static holds on cable side laterals. Look at the crazy delts on male gymnasts. They do a lot of static holds. The past few months I do legitimately think I've gotten better gains by adding these in. I usually do 4-5 static holds per shoulder day (once at the end of each set,held until l simply cannot hold any longer)
@filipecroaro
11 ай бұрын
"Being natural is a waste of time." -Every juicehead
@hata6290
10 ай бұрын
WAITTT THIS VIDEO IS ACTUALLY SO HELPFUL WTF NOW I CAN LITERALLY SAVE HALF THE TIME LIFTING THANK YOU ❤
@martinw245
11 ай бұрын
Mechanical tension is key, basically, whether its positive, negative or static.
@HouseofHypertrophy
11 ай бұрын
Essentially!
@RHLW
11 ай бұрын
So far as anyone knows thats true... though ofc using a weight greater than you can ordinarily lift, and using that to hold and lower would be a clear way to add a good deal of additional tension, hence why it may well work.
@CeltyST96
11 ай бұрын
@@RHLW why would you do that? just pick a weight that you can conventionally lift, go to failure and safe time and dont get injured.
@RHLW
11 ай бұрын
@@CeltyST96 If... IF it has greater benefits over regular training... otherwise, it may work well as a variation to get past a sticking point or plateau. As for safety, sure, DONT do it on something like bench. Hard however to see how youd injure yourself on most machines (unless you were overloading SO much that it just yeeted you outta the seat, which... yeah, stupid).
@born2270
11 ай бұрын
is mechanical tension basically time under tension?
@garlandtx10
11 ай бұрын
It is the resistance of motion that tells the body it needs to adapt, not the motion of the load.
@santicruz4012
11 ай бұрын
This is what I get for and all-rounded method: Explosive lifting, hold in the contracted position for a little bit, then control the lowering.
@danielbrowniel
5 ай бұрын
when you have the strength for it, I wouldn't sacrifice a heavy set to skip to some explosive first few reps.
@EpicComebackk
11 ай бұрын
Bro as soon as I turn in an argumentive essay about Mike menzter you upload this 😭😭😭😭😭
@ironray123
11 ай бұрын
Good video. I've been doing Mentzer's version of HIT since 1981, so I know a thing or two about the practical application. The point is that it's a more efficient way of reaching the desired outcome......more muscle size and strength. Training for 2-3 hours a day is a massive waste of time.
@H3aby84
10 ай бұрын
The overwhelming majority of lifters aren't spending 2-3 hours in the gym. It's usually 1-1.45 hours in total. That's more than enough time to do low-medium volume and even high volume can be done.
@collagecebu1
11 ай бұрын
I'm an avid watcher of Dr. mike israetel and his RP videos and what i learned is that although the speed is not a direct indicator as to which does more muscle growth, the faster tempo allows people to use heavier weights with more reps compared to the slower one, although it doesn't give an advantage whatsoever in regards to muscle growth, it is disadvantageous in the aspect of eventual joint damage. Lifting fast with heavier weight is just not considered great bodybuilding technique because it eventual wears down your joints compared to slower tempo with lighter weights yielding the same amount of gains but being less aggressive on your joints. This is a great study but I'd suggest that you make a comparative study between the two tempos again but in regards to their eventual effects on the health of people's joints and overall lifting safety.
@MyHostingPrices
16 күн бұрын
I've seen the study to which you are referring to. A slower lifting tempo has two advantages: 1.The amount of time under load can be achieved with one set instead of multiple sets. It might take 60 to 90 seconds to complete one set using a 5 seconds up or 5 seconds down tempo as compared to 3, 4 or 5 sets using 1 or 2 seconds for the positive and negative parts of the movement. You can achieve the same time under load with just one set compared to doing several sets. 2. Then there is the issue as you mentioned about the wear and tear on the joints from years of lifting. This method of one set to failure reduces this plus a slower tempo eliminates using momentum to perform each rep making the set safer on the joints. From a bodybuilding stand point this is the best way to train. Weather or not one would rather do multiple sets that is up to each person but I think it is a waste of time if the set is taken to failure doing another set is going to put more of an in road into your bodies ability to recover. As Mike Mentzer used to say " you've already turned on the switch for muscle growth more sets are a waste of time.
@collagecebu1
15 күн бұрын
@@MyHostingPrices i kid u not, many things have changed since 10 months ago haha, im now completely in opposition to "slow eccentrics and deep stretch positions build more muscle" and im more for quality over quantity, frequency over volume, and heavy sets close or to failure within the 4-8 rep range lol
@ertwro
11 ай бұрын
Please do a video on overcoming isometrics vs yielding isometrics.
@HouseofHypertrophy
11 ай бұрын
Unfortunately I'm unaware of any studies on this matter for hypertrophy :(
@B..B.
11 ай бұрын
I'm in the start of the video. The part with Arthur Jones the audio is only for one side. I'm mostly view the video by using one side of the pods. Anyway thanks for the video. Always top quality.
@HouseofHypertrophy
10 ай бұрын
Thank you dude, I will try to not make that mistake in the future!
@B..B.
10 ай бұрын
@@HouseofHypertrophy this is minor. You are doing great. I love your videos. Thank you. I wish prosperity and health for you
@cgillit
11 ай бұрын
Thanks for this research. I've always been a fan of the slower tempo HIT methods, but I recognize it's not necessarily better or even optimal. I find it's a more relaxing and meditative practice that also gets me (close to) failure. Just the style I enjoy more, can do without injuring myself and the one I can consistently stick with without talking myself out of going to the gym. At least the science shows I'm not wasting my time.
@Moiez101
10 ай бұрын
Mentzer the GOAT.
@srspaghetti9095
11 ай бұрын
Funny how most of the findings you've ever shown just lead to "chose the one you like the most, makes no diference"
@HouseofHypertrophy
11 ай бұрын
There certainly are numerous pathways that can lead you to the same destination, so I hope these videos go a long way to "debunking" folks claiming there's a superior method. Although there are certain important things: getting near enough to failure, resting long enough between sets, better exercise selection (like training muscles at longer lengths), etc. :)
@ehiggins360
6 ай бұрын
Totally
@HDLifter
11 ай бұрын
Mike and I discussed statics mid-90's. Following the success he was having with his clients. But even then, due to the toll they take, he was reserved on their usage. Remember, he was still in his experimental stage. 1/3 reps are a whole other story, one of the best moves I ever made in 40+ years! Mike would have embraced them.
@Adam_A0
10 ай бұрын
How many sets? Until you can't get a single again?
@HDLifter
10 ай бұрын
@@Adam_A0 A single set. Being it's a purer level of failure, with 1/3 reps, you aren't limited by mid-range sticking points.
@burritodog3634
10 ай бұрын
you mean 1/3 of the range of motion?
@fuzzycounsellor9147
10 ай бұрын
@@burritodog3634 I may be wrong, but I'm reading it as 1 to 3 reps max, so load the weight that will allow only 1 to 3 reps before failure
@HDLifter
7 ай бұрын
From the stretched to the 1/3 mark. It’s a feel thing. Focus on the muscle worked, lift until maximum tension.
@joea363
9 ай бұрын
I personally got great benefit from a combination of static hold and slow negative while going successive no/little rest drop sets.
@renzocoppola4664
11 ай бұрын
I wish i was told accentuate the lowering. This made me explode.
@Stan_Castan
11 ай бұрын
hell yeeeeahh this is the video of all time
@HouseofHypertrophy
11 ай бұрын
Thank you dude!
@Alex_Dul
11 ай бұрын
Train normally. People already get injured on the lowering phase without overloading it. It's a gift from heaven that 40% extra strength, otherwise injuries would be even more prevalent.
@jimblack8104
11 ай бұрын
Just train normal using slow eccentrics. Job done
@alanESV2
11 ай бұрын
Train normal only if you want normal results
@jimblack8104
11 ай бұрын
@@alanESV2 what’s the other option
@drno62
11 ай бұрын
@@jimblack8104 Worse results
@DoomiePookie
10 ай бұрын
@@jimblack8104his other option is for you to bend over with a pair of pink tight panties on right in front of him.
@krystofodehnal9448
7 ай бұрын
@@alanESV2 Yeah, and train HIT to get no results lol
@colettithekid
11 ай бұрын
If HIT achieves one thing, let us hope that it’s putting an end to people dropping the barbell on deadlifts 🤦♂️
@twistedtuningandperformanc7799
11 ай бұрын
It’s HIT not HIIT that modern people use that’s a completely different concept.
@colettithekid
11 ай бұрын
@@twistedtuningandperformanc7799 dammit I stand corrected.
@kobemop
11 ай бұрын
lol
@Chris-t2t7p
5 ай бұрын
Game changer! When I first implemented this program I put on 20 pounds of muscle in a couple monthes, and even then I was far from a noob.
@thomashugus5686
10 ай бұрын
Why would a football player”have” to do a chin-up??😮
@christopherus
11 ай бұрын
Never heard Arthur Jones’s voice before. He sure sounds an awful lot like Mark Rippetoe. His voice, I mean. Not his training philosophy.
@JeremyHansenblue2kid3
11 ай бұрын
Biology major here I'm not picking on you it's just the internet is getting the CNS and the PNS completely backwards when you mentioned the CNS it is the brain in spinal cord but it is the PNS that has neuromuscular junctions thank you
@HouseofHypertrophy
11 ай бұрын
The PNS is everything (from the nervous system) but the brain and spinal cord, I said CNS because the signals delivered to a muscle originate from the CNS (brain and spinal cord), and it's this that fundamentally controls how much of muscle can be activated (unless we're talking about peripheral fatigue and afferent feedback which isn't related to this discussion on voluntary activation).
@gladiator7652
11 ай бұрын
Fantastic videos! Are you planning to do video about what does the current research say about the "effective reps" model? Does it support it or not. I think that would be very interesting topic.
@HouseofHypertrophy
11 ай бұрын
Yep! I do plan to have a deep dive into this, I think it could make for an awesome video :)
@muscledoggs566
11 ай бұрын
Effective reps?
@gladiator7652
11 ай бұрын
@@muscledoggs566 Basically an idea that the last 5(ish) reps of a set taken to failure are the ones that cause all or majority of the muscle growth in a set.
@muscledoggs566
11 ай бұрын
@@gladiator7652 Ah, I got you. My guess is that there most likely is very little to no evidence supporting this. Most studies I've read on this subject show that rest pause, while effective, may not be more effective than straight sets with 2 minute rests. If this were the case, we would most likely see rest pause sets being exponentially more effective than straight sets.
@aaron_d_henderson1984
6 ай бұрын
I feel like this helps more for strength. but of course the more strength you have, the more likely you are to build muscle in addition to strength gains. there's some interesting stuff in this video.
@BlackSpice
11 ай бұрын
Somebody try this mike mentzer style of training
@ethanhansen87
11 ай бұрын
Like HIT? Been doing that and already seeing incredible gains from it. Just don't be fooled. Toughest workouts both mentally and physically. People who bad-mouth it have never tried it or "tried it" with the intention to discredit it and were too afraid to go all in to failure.
@codycale2526
11 ай бұрын
Most of the people who bad mouth it have tried it and realized it was a joke. HIT is nothing new. It was a fad once before and it fell off the map because people tried it and realized it wasn't what Mentzer claimed. It's just making it's rounds again.@@ethanhansen87
@taefithendo
11 ай бұрын
i’m thinking the growth comes from remaining under high tension to or very near failure.
@ict11-7lopezbrixterjamesc.4
11 ай бұрын
badly need this
@HouseofHypertrophy
11 ай бұрын
Hope it helps dude! :)
@SnakeAndTurtleQigong
11 ай бұрын
When a machine’s (resistance) become fully electronic and monitored by an AI, things will get super interesting!
@Hirthirthirt
4 ай бұрын
Funny, as for the story with the Bengel-Player. In the beginning of the 90s, when I was around 17 years old and very skinny, I worked as a metal-worker. Once day I welded a bar with chain in the middle and a squared, 9 hole-mounting plate on top and bolted that into the ceiling in my room. Could not do one wide grip pull up. So what I did was jumping up and lowered myself slowely (but not super slowely) and so learned to do pullups fast. Never saw this as very scientific though :)
@SKulagin
11 ай бұрын
5:23 _"Well, you can't train him in a positive manner"_ Excuse me? Have this guy not heard about rubber straps? You can't be saying this kind of stuff as a training coach of, I assume, top caliber in the whole world. This is exactly how I did it when I could only do 2 pull ups after years of not doing exercises(after college, where I could hit 17). I didn't do negatives, I just bought 10m of a long rubber rope, cut it into 5 pieces and connected to the pull up bar with carbines to control how much easier or heavier I wanna make it on myself. So I started with 2, now I'm at 13 reps for 6 sets with 10kg of weight on me. I also gained like 25kg since the moment I started training, which is exactly what I wanted and needed, too. It would be no different if I could do 0 pull ups, because after I used all the ropes, I could do 10 reps instead of just 2. So I'd jump from 0 to some number of reps, like 4 or 6.
@HouseofHypertrophy
11 ай бұрын
Agreed!
@TOrganic
11 ай бұрын
I never pay attention when it come down to lowering the weights. I always focus on lifting. I always thought lifting give you the pump.
@kobemop
11 ай бұрын
The weight should be heavy enough to slow you down (and as well the speed nearing towards failure). Weight on the bar or machines shouldn't ever be compromised.
@jiamiecheong74
10 ай бұрын
Never believe what steroid kings told you. Just do your best and be content with what you are.
@BlackSpice
10 ай бұрын
Could you make a video on recovery methods effect on muscle growth. For example contrast therapy, sleep,protein intake,active recovery massaging etc
@whiztle
11 ай бұрын
I'm 6ft and BMI calculators suggest my idea weight is 75kg. I guess 80-85 is fine if I build large muscles. ANYWAYS I'm 130kg, never exercise so basically I'm fkn FAT. I'm scared of loose skin so I want to replace my fat with muscle volume... Basically I'm already bulked, but science still suggest to build muscle you need to eat more calories than you burn. So if I eat at maintenance or cut, that will just be noob gains. What I'm asking is maybe impossible but at 130kg I want to lose weight but still build muscle volume. There's just no way that's possible while eating at a surplus? But instead of cutting, maybe I should eat at BMR maintenance and still lose weight through the calories burned through exercise? Please guys help🙏
@AndrewTheFrank
11 ай бұрын
The thing with lowering vs normal or lifting is that with lifting one is focused on getting the weight up. On normal I think most think much the same way as lifting in that with many exercises its safe to do an uncontrolled lowering. However, for a lowering it is kind of like a controlled hold. Failure is when you can't hold it any longer and part of why it likely showed more growth than lift only is that with lowering is it can be made as hard as possible, without adding more weight, and thus one can always push themselves into muscle growth stimulation. Where with lifting people less focus on time under tension but rather reaching a goal fast. That is doing the motion fast or reaching a rep range fast. If people approached lifts like one naturally approaches lowering then the pursuit would naturally be time under tension. It would be slow controlled contractions with good form until tired instead of attempting to hit some arbitrary metric.
@zazugee
11 ай бұрын
I think the interesting aspect about menzer, i heard him say something about how for someone who can't do chinups lowering yourself would enable you to have progress. I'm doing exactly that, i jump a little during the upift then slow as much as i could during the lowering phase
@Hh-yd3dj
7 ай бұрын
How'd it go?
@zazugee
7 ай бұрын
@@Hh-yd3dji can do chinups without jumping help, but i'm mostly focused on barbell now.
@Hh-yd3dj
7 ай бұрын
That's great. Have you been happy with the HIT results? My first day was today
@zazugee
7 ай бұрын
@@Hh-yd3dj yes, but should be warry of overtaining. i started with 5/31 plan but bc i found it like too light on volume, i sitched to GZCLP but foudn that i was too tired to do T1, T2, and T3 exercises in same day, so did eriodization, one weet T3, another T2, then another T1, bc T1 exercises or 85% loading is heavy on central nervous system and i need to deload to 60% weights
@zazugee
7 ай бұрын
@@Hh-yd3dj sometimes i feel sore for 3-4days, so it makes sense that you don't train the same muscle in another week, but for T3 or 60-75% loading it's ok to have more volume, but i usually focus all volume on one single muscle or group bc i can't seem to focus on too many muscles in one day, so i coudn't make a full body workout work out xd
@Nostrudoomus
8 ай бұрын
Mentzer was almost certainly correct, but think clearly about exactly what he said to do and then think about how you lift the heaviest weight you can. To lift the heaviest weight you can at the beginning you have to pump up your heart to raise your your blood pressure to help you to lift. But when hold something for a while and then drop very slowly you can’t use your heart, it takes too long, so Mentzer’s exercise is a pure strength workout, while lifting is an endurance cardio exercise. The MUCH BETTER solution is to also workout with electrical muscle stimulation which stimulates the muscle much stronger than you can ever do with your mind. The reason research fails to show any benefit from EMS is because they don’t have any idea how to use it, first of all for exercise you must use a strong impulse of electrify, so strong that you can lift more with electricity than without it, and that is not at all hard to do.
@tombrady7390
6 ай бұрын
I love this channel
@HouseofHypertrophy
6 ай бұрын
Thank you my friend!
@joebarcelona5433
3 ай бұрын
When I was in college, our gym had Kaiser equipment. It was excellent for this. It was instant pneumatic adjustment. I would explode eccentrically and add about 25% for the concentric phase. One or two sets. When tested going into spring ball, I weighed 182 and benched 225 for 16 reps and squatted 275 for 12 reps with Olympic weights. Concentric focused lifting works!
@mordbugs9552
11 ай бұрын
Love the Mentzer approach for me, little time used very good results. Unbeatable time efficiency. I still do normal lifts wjth concentrated holds and slowed negatives and I love it for my results
@NaturalBornWinner-
11 ай бұрын
@Mantastic-ho3vm You have a 🐝 in your bonnet don't you! You're in everyone's comments crying your hatred towards high intensity training, yet you're a volume and underrecovery fanboy. Lazy is when someone doesn't push themselves to failure for a few sets on a few exercises per muscle group, yet prefer to just waste time repeating the same number of reps for set after set and making mediocre, if any gains at all, for year after year.🤦
@ethanhansen87
11 ай бұрын
@Mantastic-ho3vm no, smart. Hardest workouts ever. As every lift is to complete failure, both concentric and eccentric. With slow tempo. Each set takes about at least a couple minutes. Very easy to stop a set when it gets uncomfortable. Or just do "failure" with quick tempo and no eccentric control. Never seen such animosity to people who enjoy training a certain way.
@nygeek6471
11 ай бұрын
It's not lazy, it's smart. I wasted time doing 20 sets a week on my hamstrings and rear delts for years. Slugging through the work outs. Most of us aren't professional body builders with steroids in our back pocket, and mike addresses this by pointing out that we CANNOT recover quickly enough for this. @Mantastic-ho3vm
@NaturalBornWinner-
11 ай бұрын
@Mantastic-ho3vmBs, post physique to prove junk volume training worked for you. You're a DYEL.
@Kathayne636
10 ай бұрын
Working hard is more effective than whipping weights around. Did HIT hurt you or something? @Mantastic-ho3vm
@Adam_A0
10 ай бұрын
Great video seems the only component you left out is recovery, which you may have other videos on, but I'll add... An easy way to tell if youre recovered enough to train again is by taking 5 deep breaths and on the last exhale as slowly as possible. If over 30secs you should be systematically recovered enough to have at it. The other way is grip strength but requires items to determine.
@brycecampbell4845
6 ай бұрын
So I do the static hold specifically on the leg extensions as I am doing Mike Mentzer's workout. I'm not sure about whether that stimulates as much muscle growth as partial reps. HOWEVER, it increases the strength of my legs incredibly! And with more strength it has to increase size as well and I can tell you that my quads are absolutely growing. I also do drop sets from time to time because I have no partner it's just me. And I am going to incorporate "1/2 reps" as well to hopefully stimulate maximum muscle growth as I just learned about "1/2 reps". All I can say is that Mike Mentzer was on to something HUGE decades ago and it was met with harsh criticism and doubt just like it is met with now. But his methods were way ahead of his time and in many ways still ahead of today. Because most of bodybuilding magazines suggestions and even KZitem suggestions tell you to do lots and lots of sets and 3-6 times a week and every once in awhile try a movement to failure. And most people are wasting massive amounts of time at the gym overtraining their bodies and getting very little for it.
@dexterm2003
11 ай бұрын
I would imagine that the leg extension heavy hold and lower increase neural drive and muscle recruitment, especially for highly trained individuals. I have seen several other videos on potentiation through heavy static holds, especially to break through plateaus. Progressive overload is what causes adaptation. Ultimately, not just our muscles, our connective tissue, nervous system, and even bones have to adapt and be progressively overloaded.
@usernwn7qe
11 ай бұрын
Can´t find any studies to corroborate Arnold Schwarzeneggers training Method. I mean 3 Hours a day 6x a Week sound like a plausible workout regimen.
@guntertorfs6486
11 ай бұрын
In a practical sense : watching all bodybuilders of name train , it's obvious they just focus on moving the weight in an explosive but controlled manner on the concentric part , with not much attention payed to the eccentric part , except for bringing the weight back to the starting position in a safe manner. Anecdotal maybe , but proof is in the pudding. Eccentrics are not essential.
@HouseofHypertrophy
11 ай бұрын
Yeah, I don't think there are many pro's that employ overloaded eccentrics more than normal training
@PierceRandall-hf7vf
10 ай бұрын
Even if normal training provides the same stimulus as overloaded eccentric training, wouldn't Mentzer still be right that lifting is a waste of time? I'd rather do three reps of overloaded static holds and negatives on the leg extension machine than do five sets of heavy squats if it provides the same benefit. More time to play video games, watch videos on the internet, etc. Not saying he is right, but his view would be looking pretty good if it turns out that either produce maximal muscle growth stimulus.
@TC-2
11 ай бұрын
Gems on gems 🤜
@HouseofHypertrophy
10 ай бұрын
Thanks dude!
@Jari1973
11 ай бұрын
Thanks again for a great video! Muscle building is a great sport because you can always experiment and look for that Holy Grail 😁
@jacobbillman6485
10 ай бұрын
So we dont know optimal method yet?
@kevinsho2601
9 ай бұрын
Mike mentzer spoke with a lot of conviction. People dont realize conviction doesnt equate to the truth. In fact it usually means people dont do a good job of analyzing themselves. Lets face it most results with training variables barely show any major difference.
@kkutube1972
9 ай бұрын
This is like playing a game at the hardest, making the lower level very easy.
@zekialpay622
10 ай бұрын
I could be misinterpreting this, however, what I'm hearing is not that negatives are superior to positives but that negatives and static holds are a proven method of progressive overload when increasing the positive load is not possible; a plateau-breaking strategy rather than a regular training protocol, which allows one to get closer to muscular failure.
@Ralle2991
10 ай бұрын
I have no idea who these guys are. Regardless, I love hearing other peoples experiences. Thank you. I like to live by this saying: We don't live long enough to learn everything ourselves.
@Pantrax_
11 ай бұрын
well, I have learned in school that the Actin filament doesn´t cross into the opposide actin filaments. Might be wrong tho. Can you put your sorces into the description? btw I have to say, I am watching this for pure entertainment. Aand for any new lifter trying to get a secret trick for building muscle fast: just do the full range of motion. If you are just doing the early movements of a lift, eg- during a squat only wiggeling your knees a bit you will injure yourself! You will overload your muscles with too much weight. Just stick to the old and proven methods: full reps everyday gym and thill muscle failiure 8-12 reps 3-6 sets
@bartbizon
11 ай бұрын
I've always found the concentric portion much more systemically fatiguing than the negative or isometric, if I get close to failure. This is most noticeable in compound lifts. Conversely, I've never really experienced that cheat reps or eccentric focused training resulted in more local muscle fatigue. Which is why I tend to favor it. Maybe I'm an outlier.
@Quartered_Rodent
11 ай бұрын
This is great because I've recently have had my feeds with Mike Mentzer. Honestly I was inspired by his eloquent speech and was convinced this might be the way. Luckily, there are youtubers such as the House of Hypertrophy that will do the research and give us ALL of the information we need to better make a solid decision on how we approach our physical training. Thanks to all @ the House of Hypertrophy!
@aethaerial8212
11 ай бұрын
Your friends are right, house of hypertrophy conclusions are incomplete and give the wrong impression. Eccentric is the most important part of the exercise. House of hypertrophy hide that Mentzer said that while lowering you do 3 isometric holds one near the fully contracted position, one in between the fully contracted and fully extended and one very near the fully extended. Also lifting or concentric strips the muscles of ATP (glucose reserve in the muscle), which means that you will spend more to gain less in simple words. Another important part left out is that you do weeks of building strength (1-2 sets, preferably 1 all in very heavy max 3-5 reps with the last 3-4 helped on the concentric) and you move towards weeks of hypertrophy (1-2 sets preferably 2 8-12 reps with 30-40% less weight) with a week of lowering the weigh 10% more and do 3 sets and back on the heavy. First you build strength, then you lock it by enlarging the muscle and building blood vessels (many reps lower weight week) to improve sending what the muscle needs. Needless to say all exercises performed to absolute failure with the exception of your warm up set (the one you check your joints are good to go on the day)
@Ti0Luch0
11 ай бұрын
Well, i'm going to lower more slowly now and see what happens.
@talkingbirb2808
11 ай бұрын
at least isometrics and eccentrics are great for tendons
@dg9015
4 ай бұрын
This video is great
@Easttndude
5 ай бұрын
Thanks for the info
@funsizedxo
11 ай бұрын
The guy behind this channel has to have the best physique or best training style with all these videos 😂 keep it up 💪
@S0lo-332
9 ай бұрын
The Japanese study is quite interesting to me. If all of the groups did indeed train with the same weights I would think the lowering only would be furthest away from failure (considering you are stronger when lowering the weights), yet seeing alot more gains than than lifting only, who trained closer to failure (unless I misunderstood something) and almost the same as lifting and lowering who trained closer to failure aswell. This is interesting as it could be possible that if they all trained as close to failure, lowering only could have seen more gains than the other groups. Anyone any thoughts on this?
@abeidiot
5 ай бұрын
this is a bit too focused on hypertrophy. I think the lift is important for strength training, as it involves the nervous system as well
@viniciusbarbosa99
11 ай бұрын
Just gained a subscriber. As soon as I started questioning your conclusions, you tackled the gaps in it. Very good thought process with the info taken from the articles.
@HouseofHypertrophy
11 ай бұрын
Thank you dude! Welcome to the House of Hypertrophy :)
@vamplate105
10 ай бұрын
so lifting build strength and lowering build muscle?
@SkylerDouglas
10 ай бұрын
Jonni Shreve does talk about the static hold or pauses with slowed and controled down part of the rep but he doesnt live and die by it.
@oliround
10 ай бұрын
Glad people are starting to wake up
@creepgpoop
9 ай бұрын
Love your summaries
@Matt_Alaric
10 ай бұрын
Your muscles aren't actually stronger in isometric or eccentric movements, it's just basic physics. It's easier to slow a moving object than it is to stop it, and it's easier to stop it than it is to push it in the opposite direction it wants to go. In this example the object is the weight, and it wants to move downwards because gravity is pulling it that direction. Eccentric = you only have to have enough strength to slow the weight's movement Isometric = you have to be strong enough to stop the weight's movement Concentric = you have to be strong enough to reverse the weight's movement. Your muscle stays the same strength, it just has to be stronger to achieve each level.
@malibuman6160
11 ай бұрын
13:11 - I don't understand your explanation here. You're saying that in the concentric only group, the weight may not have been close enough to failure to cause hyertrophy. But all groups used the same weight... so would that critisizm not apply to eccentric only and concentric/eccentric group? Or did I miss something? In fact, this would support the eccentric argument further - if you're 40% stronger, then it's even further from failure than the concentric group. Another argument is that most people don't get close to fatigue anyway (research shows we underestimate our strength by 8 reps) and you can achieve similar results with a lot less effort and half the volume (as the researchers stated).
@HouseofHypertrophy
11 ай бұрын
I see where the confusion is coming from. The reason I bring up the failure point and only talk about the lifting portion is because if we took the results at face value, you may think lifting is useless and you're better of lowering, but this isn't true. Getting closer to failure most certainly would induce greater hypertrophy from eccentric reps, but that's what was examined later with eccentric overload training , and as noted, this likely still just produces similar gains to normal training :)
@malibuman6160
11 ай бұрын
@@HouseofHypertrophy I think what’s interesting about the Japanese study is that for half the volume, and a lot less effort, you get similar results from eccentric only compared to doing both. Also there’s studies that show strength increase from eccentric transfers to concentric, whereas strength increase in concentric, doesn’t apply as much to eccentric. Then there’s the impact of mobility and lengthening of the muscle. For sure more research is needed (as always) but it seems that you don’t see the many advantages of eccentric training. Again in practice, for most people who really don’t get close to 1 or 2 RIR, eccentric will have a much greater impact as it causes hypertrophy even if you’re not close to failure (as demonstrated by the study).
@cremac9337
6 ай бұрын
I think that the static hold may change with the excercise, for example: The tricep kickbacks. The tricep's long head contracts the most when its behind the body with a slight hyper extension, which makes the most important part of the excercise the contraction part to truly have the best results. Thats it
@spunkymonkey5102
11 ай бұрын
If ur going from barely able to do a negative to 4.75 pull ups in 12 days and you think that's based on muscle then ur wrong. That is almost 100% his body learning how to recruit many muscle fibres at once
@j.f.4517
11 ай бұрын
The music in the background is extremely distracting.
@TheRatSquid
11 ай бұрын
You know, the more we get into the nitty gritty and science of lifting, the more I learn that maybe we overcomplicate things and should just lift. Wanna get big? Just lift, don't overthink it, man.
@mverhelst9183
11 ай бұрын
About considering lowering only as a training method; as the lowering is shown to cause more fatigue, perhaps lengthen the interval between trainings. Just as Mike Mentzer mentioned, at least 72 hours between trainings to allow for recovery
@hata6290
10 ай бұрын
Bro this green yellow anatomy guy goes harddd dayum
@REPSDirect
4 ай бұрын
The secret to piling on mounds of muscle is freaky genetics - like the Mentzer brothers.
@ozzy6162
11 ай бұрын
Great video - so much to take in think I'll have to watch a couple more times. There are those who think Mentzer was a bodybuilding genius - I think he was just very good at marketing. A cycle of purely eccentric lifts is supposed to be better for strengthening your tendons - not sure if research backs that up though & not sure if it's okay for the joints.
@nunninkav
11 ай бұрын
Mentzer and Jones are claiming that this technique works for a fast strength gain. Likely through a bump in CNS firing.
@ishkeeponee9272
11 ай бұрын
How did you get so many views but so little likes?
@robmemeoverlord6399
10 ай бұрын
I love the snappy info, references and especially animations! Very good stuff! Do you use a specific animation program it’s like a mash up of kurzkesagt and infographics?
@HouseofHypertrophy
10 ай бұрын
Thank you dude! so I create the illustrations on adobe illustrator and put them together into an animated style on VSDC editor :) (I don't know how Kurzkesagt does it, but there still is seriously cool)
@terminator6965
11 ай бұрын
Mentzer's most important takeaways: Intensity, rest and nutrition.
@xSeeJay91x
11 ай бұрын
Something about Stuart McRobert and low-volume and low-frequency routines? 1-2 hard (work) sets for body part and 5-10 days of rest?
@HouseofHypertrophy
11 ай бұрын
My older video on HIT training somewhat covers these ideas: kzitem.info/news/bejne/knt-2KRuZmR8mm0
@HUSTLEONLY-kz5bf
11 ай бұрын
Why would anyone train like that. So boring.
@Am_Had
11 ай бұрын
Please make a video on protien intake its so confusing.
@agentperry8347
11 ай бұрын
Gram per pound ideally, and if it's from animal product then it's better. Try have some protein every meal. There👍
@anab0lic
11 ай бұрын
@@agentperry8347 gram per pound is way more than you actually need.
@roginutah
10 ай бұрын
So, no particular method. Lift heavier weights and gain muscle? Had no idea... Blew 30 minutes.
@Edgycoo
11 ай бұрын
there is one static hold which by all means worked for me, but for stength. There is that world power lifting female and one thing she does it for bench press, she sets the safety bars high, lays down, and unracks about 40% mre than she can actually bench press and holds it until you fail and it drops on the safety bars. (only a drop of about a few inches). I tried this and boy does it help for bench press. Not for chest size though. I liken it to a dead hang, weighted, to train foreamrs for chin ups. Which works very well for helping to get more reps. The static bench seems to work muscles that my be weak in comparison to the chest. Helping with strength, but not size in the target area.
@tatvela6915
10 ай бұрын
This took me back to no real change. Is that right? Guess the only thing that is beneficial is the lowering phase with more weight
@yarmoom832
11 ай бұрын
It all comes down lifting close to failure/to failure. Just control the weight and train the muscle, not your tendons.
@bushidofreakz
11 ай бұрын
Wrong then. When your muscles grow too strong all while your tendons can’t catch up, that’s where injuries are more prone to happen
@HUSTLEONLY-kz5bf
11 ай бұрын
@@bushidofreakzHow do You train your tendons tho
@erenkruger6986
10 ай бұрын
Could you make avideo on wether a csloric surplus is required to build muscle ?
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