I was just training weighted pull-ups to failure literally 2 hours ago at the gym and now i watch this video, oof
@mo-215
2 жыл бұрын
Love this comment. I can relate
@Cryptolorian
Жыл бұрын
Train smart my friend. I too used to train to failure and then lacked motivation to train again. Now I train more consistently by not training to failure and I actually enjoy it. You are better off training consistently doing what ever you can than training to failure and then giving up.
@brycely2233
Жыл бұрын
@@CryptolorianSolid.
@zwwz1424
Жыл бұрын
why would you ever train to failure
@jarz9912
Жыл бұрын
@@zwwz1424proven to be optimal for hypertrophy
@Muphenz
2 жыл бұрын
This is the literally definition of the phase "less is more".
@mohammadiaa
9 ай бұрын
Phrase*
@mightytitan1719
8 ай бұрын
Mike mentzer - hi
@skay4636
Ай бұрын
Not exactly. With the first method you would do more volume. Less reps but more sets
@gadohimself
2 жыл бұрын
Greasing the groove. Been following this for decades. Pavel said this ages ago 👌🏽
@rayres1074
2 жыл бұрын
The thing about GtG is that it doesn't elicit hypertrophy but neuroskeletal adaptation.
@theyetti90
Жыл бұрын
This is Pavel Tsatsouline's "Greasing the Groove". Russian and Americans figured this out during the Cold War, then we forgot, and now we're here again.
@orangeslice316
Жыл бұрын
Completely agree. I can do 12 clean consecutive reps, but if I did that, my next set would be 9 or 10 and less after that. Instead I've been doing 7 reps of 7, slowing moving upto 8x7 and so on. Which equals more volume, clean form, and no rounded shoulders due to fatigue. Love the content!!
@HouseofHypertrophy
Жыл бұрын
Thank YOU!
@taleweaversnest
Жыл бұрын
i love this channel just common sense based logic
@mohammadiaa
9 ай бұрын
How many mins of rests did you take between the sets? Shorter rest periods prevent your muscles from recovering
@petrprokhorov7158
6 ай бұрын
Thats the key, not the lower volume per set
@gandoff7840
Жыл бұрын
Do 10 sets of 1/2 to 1/3 max reps everyday. Never hit failure. You'll see crazy rep gains.
@ch-of5qg
7 ай бұрын
This sounds great! I'll give it a try. How much time should I rest between sets?
@doctorlasagna1187
7 ай бұрын
@@ch-of5qg 10 or 15 will be the sweet spot for me I do 2 and rest 30s for 15 sets At the 15th set, the 2nd pullip would be really hard. I end the back workout with 10 chin ups. My lats feel sore af the next day 💀
@FiFiFilth
7 ай бұрын
I did it by accident 10 years ago when I just started training. Just did a couple of reps 10x a day whenever I went down the staircase.
@fake10hourentertainment17
6 ай бұрын
Do it throughout the day, such as one set per hour, not all at once.
@dbzeensun5527
2 жыл бұрын
From personal experience, I’ve seen in myself better gains in short term strength when I don’t go to failure in every set, like when I start a program or exercise I usually keep it far from failure (around 5 RIR), I think it adds too much fatigue that lasts for days without actually giving me any strength improvements in return. I usually start going to failure once I feel comfortable with the technique and start feeling like going very near failure isn’t gonna cause soreness and fatigue that lasts way too much. Like around 1.5-2 weeks into a program
@HouseofHypertrophy
2 жыл бұрын
Awesome!
@dbzeensun5527
2 жыл бұрын
@@HouseofHypertrophy I also just checked out the concept of “Greasing the Groove” in calisthenics which talks about periodizing volume in such a way that you don’t go to failure in sets and so you are not affected by fatigue as much as you would in a hypertrophy setting. There’s this interview with Dr. Mike Israetel from Renaissance Periodization with Frinksmovement that talks about this. I think it’s relevant in this discussion kzitem.info/news/bejne/oqmuq2SjqGWfaqA In the last part of the interview, in the section that’s called “greasing the groove”
@BofaDeez77781
Жыл бұрын
Got a pull up bar in my room for my birthday, this is super helpful
@nickst0ne
26 күн бұрын
That's an excellent queue. Thanks House of Hypertrophy! 🙏
@aodoemela
Жыл бұрын
I be found this to be true for weighted pull ups. If I go really heavy or to failure it takes me longer to recover and I'm generally weaker.
@lekoraxx5406
Жыл бұрын
I'm doing 10 slow pushups every morning and my max rep was actually 10-15. Now it is 30 and I just started this habit 2 weeks ago.
@user-en5vj6vr2u
Жыл бұрын
I assure you pullups will not be this way
@dope.dialectics
2 жыл бұрын
I think many people doing pull ups don't know the many muscles involved. Doing less reps may cause the user to use stricter technique knowing that fatigue isn't the main goal. Having a better mind muscle connection with each rep could possibly improve overall pull efficiency? Just my thoughts.
10 ай бұрын
No, you’re supposed to reach failure with good technique
@dope.dialectics
10 ай бұрын
@MartinVillagra I'd argue failure training comes AFTER prioritizing technique over time, especially when you're first starting out.
10 ай бұрын
@@dope.dialectics no, technique is always priority. You should reach failure with perfect technique.
@dope.dialectics
10 ай бұрын
@ we are saying the same thing 🤣🤣🤣
10 ай бұрын
@@dope.dialectics no, I mean you can still reach failure
@1TieDye1
8 ай бұрын
This matches with some of my recent experience. Recently switched from doing sets of pull ups to failure to laddering up the reps, doing a set of 1, 2, 3, 4, etc. up to one set to failure, and my progress has improved significantly. Maybe i’ll start going a little shy of failure on my last set...
@diegoteixeira4982
Жыл бұрын
But just to be clear if your objective is lat hypertrophy and not more pull ups going to 1 or 2 RIR is still better right?
@TotallyAmSam
4 ай бұрын
Very likely yes. Although it may be beneficial to build your max reps to 10 or more before training for hypertrophy
@huhnhl7740
2 ай бұрын
I think there needs to be a research about this. Since hypertrophy and strength are correlated.
@andretauk
11 ай бұрын
I did this for 4 years. 10 reps with 35kg and 2 reps with 45 kg. This is what pavel Tsatsouline teach
@drewfeld836
2 жыл бұрын
Reminds me a little bit of the grease the groove technique
@Switcheroo1
Жыл бұрын
Exactly, that’s why I add volume to pull ups with sets and not reps, each set will be 8 quality reps, good rest in between sets (about a minute or so), if I do 3 sets of 3 different grips that’s a total of 72 pull ups in a span of like 15 minutes; that’s how I do my initial sequence on back day.
@vvlaunay
Жыл бұрын
There are studies on cluster sets and generally it is not good for hypertrophy. It is a good way to practice technique and getting better at the task without eliciting too much neural fatigue. However the hypertrophy stimulus might be that good because of intensity of effort is relatively low.
@LDRAGO1705
5 ай бұрын
the real question is this ideal for hypertrophy or not?
@jdu2580
Жыл бұрын
Solid 💪🏼 50% Brodys. Perform 1/2, of your total (2-4 sets 📐 2X a week)
@juanmejiagomez5514
2 жыл бұрын
I tend to be a lazy ass on the pull-ups, I hate going to failure on this exercise for some reason. My last mesocycle I had a day where I kept some reps in the tank anda day where I would go very close to failure and I seemed to always progress very fast on the day with 3 rir, whereas progress would slow down on days to failure. It should be noted that days with 3 rir were in the 4-6 rep range and days close to failure were in the 8-12 rep range. Still pull-ups are the only exercise in which doing less seem to always give back more
@TechnoBots1
Жыл бұрын
I’ve noticed the same anecdotally, but I’ve been training near failure, thinking that maybe it’s better for hypertrophy as getting more reps doesn’t necessarily mean I’m building more muscle volume but I could be wrong
@billyt9921
3 ай бұрын
Can this not more easily be explained by the fact the group doing less reps were more tested when the final 'test' was conducted? Would be interested to see the results if both groups took a week off and then retested.
@dleonardo3238
11 ай бұрын
The many velocity based / velocity ĺoss studies have proven that around 20% loss is where you improve strength the most. Higher velocity loss will improve hypertrophy but increasingly worsen strength gains
@Raiden-pm2ip
Жыл бұрын
What about hypertrophy gains though
@davekennedy6315
Жыл бұрын
When beginning chin ups/pull ups or if you're not getting enough reps then just use a band (or two?) to assist. I did this after never getting enough reps and injuring my elbow tendon. Using a band to assist allows you to focus on perfect form and slow reps down. Using band assisted chins/pull ups I've built a much better back than previously when I used to do pulldowns. So I'd say chins/pull ups are a much better excercise compared to pulldowns.
@EmpireofGlass
Жыл бұрын
Just saw this clip and been doing pull ups for 8 years i can do 24 clean pullups in a row but i tend to do 10 reps for 1 set in the morning, 1set evening and 1 set at night every day. And i also tend to change the variations each day to maximize other back details
@יעקבגוטליב-ב2ש
Ай бұрын
Try to preform different ranges of movement, different variations and hanging pull-ups, to strengthen all the different muscles in the back, strengthen every weak part of you pull ups, i did it and i saw crazy gains in a week
@michaelpease2103
Жыл бұрын
I can attest to this. I started doing 6 sets per session with low reps (2-4) 6 weeks ago and now i can do twelve wide grip pronated pullups. When i started i could only do 3
@menace1782
Жыл бұрын
There's a video where you mentioned doing drop sets with failure tended to have greater gains than doing regular set sets, I know the circumstances and exercises differed completely, but wouldn't the same concept apply, why doesn't it?
@monke5004
10 ай бұрын
I think generally that is correct more volume and intensity wins out in muscle gain, this is specifically talking reps not muscle gain but ye im sure it can be different for diff muscles
@1TieDye1
8 ай бұрын
Different gains. Going to failure is more important when size is the goal. When strength is the goal, staying away from failure to train the movement and maintain high velocities is important.
@ChadCilli
2 жыл бұрын
Is it possible that the higher rep group simply needed more time to deload and recover before testing? Perhaps they would’ve had a better test if they were given more time to recover.
@HouseofHypertrophy
2 жыл бұрын
We cannot rule it out for sure, but there were only performing 2-4 sets twice per week, which isn't a lot. Also, based on something called the "repeated bout effect", individuals likely increase their recovery abilities as they continue training the same thing, so there's reason to believe recovery may not have been an issue :)
@ChadCilli
2 жыл бұрын
@@HouseofHypertrophy I'm just speculating on why there's a difference. I remember a study that found 5x10 was better than 10x10. Maybe there's something going on there where a higher volume group needs a longer deload before testing? It's just my best guess.
@XanderYTV
Ай бұрын
The best way I've found is to start with an easy amount of reps (say you can only do 6 then you should start with 3 reps) do something like 5x3. The next week add a 5lb plate/dumbbell in between your legs. The week after that do 10lbs, 15lbs and so on. this will force gains much faster than if tried to increase reps. I believe the reason to be as follows: 5x3 reps at 185lb BW=2775lb volume 5x4 reps at 185lb BW=3700lb volume. Almost 1000 more pounds in volume from only adding one rep! No wonder its so hard. Now imagine you instead just added 5lbs. You would only increase the volume by 75lbs each week. Much easier but watch how well it works. Once you get up to a plate for your 5x3 you have likely doubled your pull ups and could now easily do 12 full ROM Pull ups.
@Edgycoo
2 жыл бұрын
id love it if this caused a world wide trend of people doing sub par effort chin ups sessions and then it came to light that the ones in the lower rep group thought stuff this, im not gonna lose this comp at the end of the week and were going in doing extra sessions all to failure.
@janverschuren593
3 ай бұрын
Whaaaaat, this is incredible. More and more it seems that less is moore
@bonjour8464
Жыл бұрын
Mouais, I still have my doubts about the results you see in the link to the study, I wonder how much rest they took, and whether they'd already done regular pull-ups beforehand, because 15% seems a lot to me for seasoned exercisers, especially as 39 people isn't a huge number - is it enough that 5 people in a group trained less hard or 2 years less to skew the data? And above all, what would have happened if we'd continued the experiment, and what about back and biceps muscle development?
@pontusbulow3618
2 жыл бұрын
Yeah this is called greasing the groove
@HouseofHypertrophy
2 жыл бұрын
Unless I'm mistaken, grease the groove has you train very frequently (everyday with multiple reps throughout the day) :)
@edrissrassuli4529
2 жыл бұрын
Please make Video on nutrition
@christopherseat9871
2 жыл бұрын
Chins are the KING of EXERCISE and ASSISTANCE EXERCISES
@Az06999
2 ай бұрын
I wonder if other muscles and workouts would benefit to using this method? frequency>intensity?
@Daddy_chill123
Жыл бұрын
Its called explosive pull-ups..... Doing it increases max muscle fibres recruitment ... leading more cross section area more muscle....more work capacity.... But plateu in 3 weeks....
@Iuripiotrowskidarosa
8 ай бұрын
I know I'm a little late for the party but I wanna ask my question hahaha. So does this principle apply to other exercises too? Cause it would only make sense, right? Like, muscles are muscles so if something works for this exercise there's no reason why it wouldn't work for others, or is there? Has someone tried it?
@towithNic
11 ай бұрын
I been doing pull ups and noticed that it is the one thing I don’t progress much on.I can do 6 reps clean. So I have been doin 3 sets of 5. And I always fail by the 3rd set but I will try this way and see how it goes.
@shyless6526
4 күн бұрын
how did it go?
@jeanpaulkassdale
Ай бұрын
Any info on total volume between the 2 groups ? And muscle gain ?
@happyraider815
Ай бұрын
can someone explain what is the science behind this? how is it possible that the ones who did it for less reps are able to get stronger than the ones who did more reps? how did the muscle or the body adapt better on that less volume. i just need an explanation. im. just curious
@ozzy6162
Жыл бұрын
This result is after using low volume and not going anywhere near failure - weird. What did the researchers suggest was the reason for this?
@ilBraso
3 ай бұрын
How much recovery time should I have between one series and another in the first case? What do you think about EMOM method?
@FiFiFilth
7 ай бұрын
What about doing an actual mesocycle. I train really chill with at least 3RIR in the beginning, and progress to failure training by week 5 for 2 weeks. After that I deload. I think the bad gains might be due to overtraining basically. Going all out all the time will probably never be good in the long run
@jeanpaulkassdale
Ай бұрын
It's not just for pullups guys.
@joojotin
2 жыл бұрын
Explain the reasoning for why this works? For hypertrophy this seems not to be the best idea, so what makes it good for strength for the pullups? And do you reckon this submaximal training works for other exercises, the results are quite confusing to me.
@HouseofHypertrophy
2 жыл бұрын
I'm not sure what could explain it, haha. I too was surprised, hence why I'm sharing it. Potentially just lifting with maximal intended velocities and not getting super close to failure is sufficient for stimulating strength increases. Lifting with maximal intended velocities will cause high motor unit recruitment. Based on the current data I could find, it seems that training with half the max reps you can perform is similarly effective to training closer to failure for bench press and squat one-rep max gains (but not more superior as was the case with the pull-up in this study). 1) squat study: journals.lww.com/acsm-msse/Fulltext/2020/08000/Velocity_Loss_as_a_Critical_Variable_Determining.13.aspx 2) bench press study: paulogentil.com/pdf/Effects%20of%20velocity%20loss%20in%20the%20bench%20press%20exercise%20on%20strength%20gains%2C%20neuromuscular%20adaptations%2C%20and%20muscle%20hypertrophy.pdf However, I should note a smith machine was used in both these studies, so I'm not sure if we can say these results apply to free weight movements. However, I can't think of any reason as to why they would not.
@joojotin
2 жыл бұрын
@@HouseofHypertrophy Thats very interesting. I know many people advocate training with submaximal loads for strength gains. I just personally dont have any experience training that way or even what the research says about the subject. I may look into it more in future. Doing "powerbuilding" approach might be quite beneficial, starting with compounds with submaximal sets and doing all the rest more bodybuilding style.
@joojotin
2 жыл бұрын
@@HouseofHypertrophy I just cant wrap my head around why doing half the reps is almost as effective for strength but not for hypertrophy.
@HouseofHypertrophy
2 жыл бұрын
I should actually note in those two bench press and squat studies I linked, hypertrophy was actually similar between the subjects performing half the max reps and those performing reps closer to failure. Those were velocity based studies, meaning subjects performed the lifting phase as fast as they can while velocity was recorded. It was this velocity data that was used to indicate when a subject should stop their set. In the bench press study, for example, one group of subjects stopped their sets once their velocity slowed down by 25% (relative to the first rep in the set). Based on other research, this almost always results in a subject performing half the max reps they can. Another group of subjects stopped their set once their velocity slowed down by 50%. Based on other research, this almost always results in subjects performing 85% of the max number of reps they can. As noted, both these groups ultimately experienced similar hypertrohy (of the pectoralis major), indicating performing half the max reps you can may be sufficient for hypertrphy. However, I've always struggled to figure out how this fits into the rest of the research. Most other research finds leaving 0 to 3 reps in reserve is similarly effective to failure training. However, in these velocity based studies, they vary the load across the study duration (they train with loads ranging from 70 to 85% one-rep max). This means the number of reps in reserve subjects would have been leaving changes throughout the study. For instance, performing half the max reps you can with a 70% one-rep max load may result in you performing 7 reps (perhaps equating to leaving 5 reps in reserve). But if you then train later on in the study with an 85% one-rep max load, performing half the max reps you can may result in you performing 2 reps (perhaps equating to 2 reps in reserve). Thus, this group itself (stopping once you've performing half the max reps) would have been leaving an array of different number reps in reserve depending on the load they used. I say all this to say that based on those studies, they do indeed indicate performing half the max reps you can is sufficient for hypertrophy, but because of the design of those studies, it's difficult to say how this actually translates into practise (as well as how the relate to the rest of the other research). For example, would leaving 5 reps in reserve with a 70% one-rep max load (which may generally equate to you performing half the max reps you can) be similarly effective to training closer or to failure with a 70% one-rep max load over a 10 week study duration? If so, this would indicate leaving 5 reps in reserve is perfectly sufficient for hypertrophy. But, we can't really conclude that from those velocity based studies, as they varied load throughout the study (thus changing reps in reserve numbers and confouding things). Damn, this ended up being quite long, haha. I hope it makes sense though! :)
@Txtal
2 жыл бұрын
I wonder if additional rows close to failure would decrease or increase results for both groups. I always wondered why my progress on pull up is rather slowish in comparision to rows when i go near failure on both. If i incorporated this in my routine but let one set be to failure , strenght results would be similiar to group one , right ? Reverse pyramid with reserve 3-5 first 2 sets , last set to 0-1 RIR (4-6 , 6-8 , 8+) . It´s unfortunate that they didn´t include hypertrophy results . Anyway great content , do you plan to do similiar videos like that guide for triceps ?
@HouseofHypertrophy
2 жыл бұрын
I think that's a great point with rows. Also, it is a shame they did not assess hypertrophy. Finally, I do plan on making a video on all muscle like I did for the triceps :)
@muhammadtyson8676
2 жыл бұрын
I dont know why people are so confused with this... This is basically GREASING THE GROOVE. Its the most effective to adding reps on calisthenics. You randomly do few sets a day but they must NOT be to failure You just grease the groove :D But im pretty sure the second group had a lot more hypertrophy gains tho
@HouseofHypertrophy
2 жыл бұрын
Yeah it would have been great if they looked at hypertrophy :)
@lyhongleft3676
11 ай бұрын
Ngl, this gives insight on how muscle strength and hypertrophy are different for the most part
@HouseofHypertrophy
11 ай бұрын
There certainly are some training differences! More on this in the future :)
@sofiav9742
2 жыл бұрын
I have question: Are tricep dips enough for the tricep? Do they work all three heads? PS: I really like your Vids!
@HouseofHypertrophy
2 жыл бұрын
Probably not. i say this as tricep dips involve shoulder extension during the lowering phase, a movement that likely renders the long head unable to signficantly contribute to the movement (the same thing happens in the bench press, and there's data showing the bench press minimally grows the long head). If you like, there is a triceps hypertrophy video on the channel titled "The ULTIMATE Guide to Building Triceps (63 Studies)"
@MrBmantheman
2 жыл бұрын
It doesn't... Take it from me, i could just slap my triceps five times a week and see gains. Barely works the long head.
@CarnivoreJosh
Жыл бұрын
can we trust this study you know with all the different variables? is the study tightly controlled?
@guillaumelane3374
Жыл бұрын
I actually applied this principle by accident I wanted to do 100 pullups so i was forced to save energy and do 50 sets of 5 Felt great
@guillaumelane3374
Жыл бұрын
*20 srry
@guillaumelane3374
Жыл бұрын
*20 srry
@EgelundB
Жыл бұрын
But how would you ever implement this? This goes against every other principle of training near failure to get better, it goes for anything, but pullups? How come just pullups? Where’s the bias or background conclusion evidence? How was their form on the 1RM, and their max pullups?
@aldri346
2 жыл бұрын
Who got better hypertrophy gains? Doing more reps means jack shit if its not getting you jacked.
@JoakimIshmael
4 ай бұрын
Building work capacity with lower intensities for few months then switching to higher intensities will in the long run build more muscle. Another way of saying this is: getting stronger by periodization will lead to increased muscle mass
@tanzil772
3 ай бұрын
Group 2 Because hypertrophy needs muscle failure or near failure.
@anolodgy.7867
Жыл бұрын
How does this affect the slow and fast twitch muscle fibers? Since we're training half to failure then we're only targeting the slow twitch muscle fibers. I might be wrong but please correct me if i am.
@fk9277
Жыл бұрын
one failed first set of pullups beats the piss out of me. If i do way less reps, i can train a whole lot more sets
@tangible959
Ай бұрын
Are you sure the evidence is not anecdotal. Are we sure the forms, tempo and technique is consistent. I am asking because we dont see this case for any other exercise where lowering intensity ia better.
@JuanSanchez-qt1ue
2 жыл бұрын
I hypothesize that it might be due to proper form. Because back muscles are one of those muscles that you have to think about in order to properly engage them
@HouseofHypertrophy
2 жыл бұрын
Interesting! I think it can be quite difficult to maintain solid form when going to or close to failure with pull-ups (rounding of shoulders and such).
@ajithsidhu7183
2 жыл бұрын
@@HouseofHypertrophy how about chin ups
@ajithsidhu7183
2 жыл бұрын
@@HouseofHypertrophy rope climbing for bodybuilding?
@HouseofHypertrophy
2 жыл бұрын
Not sure about chin-ups, maybe the same logic applies, maybe not. Difficult to say without research. As for rope climbing, I'm not too sure what you're precisely asking?
@ajithsidhu7183
2 жыл бұрын
@@HouseofHypertrophy on how to use rope.climbing to build muscle
@pacman7328
Жыл бұрын
how about doing negatives?
@dariorox1
2 жыл бұрын
I've been stuck to 10reps max for like one year, I usually do 7-8 reps x 4, time to lower down
@HouseofHypertrophy
2 жыл бұрын
I hope you get past that plateau :)
@dariorox1
2 жыл бұрын
@@HouseofHypertrophy I'm a new subscriber, I must say your content is great stuff, thanks!
@ManlyServant
Жыл бұрын
does it mean fast rep can make training more efficient?,because they did it fast,probably if fast reps is applied to another muscle group we can achieve Maximum strength gains in less time and effort too!
@HouseofHypertrophy
Жыл бұрын
Yep, I think technically faster reps are more efficient :)
@ManlyServant
Жыл бұрын
@@HouseofHypertrophy i notice when i did bench press as fast as i could until 1 RIR,i start to lift significantly less reps than when i lift with general speed reps,it makes me curious
@sawoop3856
Жыл бұрын
Was this study volume equated?
@user-bv7jc
6 ай бұрын
at some point I got tired of the vague "progress" I was making with pullups/chinups. So one day I decided to do 100 sets of 1 rep... 30 second rest. And then the next pull day, I did 50 sets of 2 reps (still 100 reps) with 60 second rest (so it still took the same amount of time to do 100 reps). And then the next one was sets of 3, then the next one was sets of 4, etc. Eventually I could no longer do 100 reps because who the hell is gonna end up doing 2 sets of 50... (still 100 reps, but not realistic...). At some point I hope to achieve something like 5 sets of 10. It was just a fun little way to have fun with pullups/chinups. Alternate them between sets for fun, whatever.
@PeterKouris
Жыл бұрын
It kinda makes sense, because in the first one they were training at max. The other had a limit
@mdd1963
Жыл бұрын
Very surprising results…
@sourcebrowney2024
3 ай бұрын
what abt hypertrphy should i focus on increased reps for hypertrophy or just 25 per decrease which is optimal for size gains innlats by pullups?
@MrEsPlace
Жыл бұрын
Zeducation uses that music and he's the only one I've heard using it for so long, I am incapable of taking anything seriously with that background music
@user-dd8ge1sk7b
Жыл бұрын
How can a slow of 25% equates to 50% reps of theire max, only the last few reps that the reps slow down not half way through your set.
@str2254
Жыл бұрын
I've tried it for the last 2 weeks on declined inverted bodyweight rows but saw no improvement (stuck at 8 reps). Maybe i'm not eating enough or not doing enough volume 🤔 but i'm going back to training until 1 RIR
@KitKatshotlol
Ай бұрын
How many sets did they do though?
@Unreflected
2 жыл бұрын
Same rest for both groups?
@HouseofHypertrophy
2 жыл бұрын
Yep, they all rested 3 mins between sets
@GlacialScion
2 жыл бұрын
@@HouseofHypertrophy Was anything else in the study controlled? Sleep, diet, etc? My impulse is to assume that Group 2 wasn't meeting the greater recovery demands of the work relative to Group 1, so Group 1 saw greater gains almost by default. Obviously just speculation, though.
@gonzayare
2 жыл бұрын
Seems like taking body to the limit isn't the best way and makes sense in all activities humans develop. In compound exercises like this not all muscles and joints react and adapt at the same level, maybe large muscles "get the job done" and adapt with hypertrophy, but smaller muscles will be overstressed and with excessive fatigue. And the results could be even more chocking with a full gym workout, where you may include biceps/triceps and chest routines in the same day.
@ManlyServant
2 жыл бұрын
i dont have pull up bar,still cant do this
@RJ-is9ko
2 жыл бұрын
You can use this principle with any compound exercise
@Aswwlo
2 жыл бұрын
If can't do a single pull up , would assisted pull up machine helps to finally do pull up on my own ?
@HouseofHypertrophy
2 жыл бұрын
Probably, yep! I think even training and progressing on lat pulldowns can be great too.
@nullvektor9922
2 жыл бұрын
You can also start with negatives. Jump to the bar and lower yourself slowly to really milk the eccentric.
@Masterpeace777
2 жыл бұрын
Try bands
@fallenpastabean804
Жыл бұрын
And what about hypertrophy?
@teerawat2897
2 ай бұрын
What about muscle gain?
@zarfo2667
Жыл бұрын
what does this mean, maximum intended velocities?
@riddlescom
2 жыл бұрын
I stopped doing pullups. Now i can do more pullups. Im working on muscle ups.
@HouseofHypertrophy
2 жыл бұрын
Very interesting!
@Iililiillilllillllliiill
Ай бұрын
I don’t understand this. Can someone kindly break it down for me
@user-zn7tj3xc7k
2 жыл бұрын
I am not sure that you understood the study. Their conclusion was that, once you reach a set where you loss more than 255% of your speed, aditional sets dont add much to the rm gains. Not that you should train at a slower speed. Just that once your fatigue makes you slower, there is a point (less than 50% your normal speed), where there is not point on making aditional sets. Although maybe i was the one that not understood the study
@seamusmccartney5872
2 жыл бұрын
I presume both groups had their training volume matched? If so it would make sense that group one made greater improvements. There is a relationship with lifting velocity and motor unit recruitment, greater velocities have higher motor unit recruitment. So, if group one's volume was matched they would have performed more repetitions with higher motor unit recruitment than group two. Thus leading to greater adaptations in terms of hypertrophy and strength. If the volumes were not matched between groups than this is a very interesting finding 🤔
@HouseofHypertrophy
2 жыл бұрын
Both groups performed the same number of sets, but volume (in the form of sets x reps x load) was not equated between groups. By the end of the study, group one ultimately accumulated 363 total reps, while group two accumulated 556 reps. On a per session basis, group one averaged 7.3 reps per set, while group two averaged 11.3 reps per set. From the above, we can extrapolate that group two likely achieved greater volume (in the form of sets x reps x load), yet they did not experience the most gains. I hope this makes sense! :)
@seamusmccartney5872
2 жыл бұрын
@@HouseofHypertrophy wow that's very interesting. So maybe this paper is showing that motor unit recruitment or another mechanism of hypertrophy and strength gain is more important than total training volume
@HouseofHypertrophy
2 жыл бұрын
I should just note hypertrophy was not explored in this study unfortunately, so we can't be sure group one saw greater hypertrohy.
@seamusmccartney5872
2 жыл бұрын
@@HouseofHypertrophy thanks for clarifying, great post! Love your stuff 💪
@ManlyServant
2 жыл бұрын
some people can do different number of repetition with the same percentages of 1rm,and when people can do more reps,it usually means they can lift it faster,could this be used to explain the validity of the study in this video?,maybe Velocity is a bad determiner?, also,i have seen two Significantly different velocity zone chart,where the first one shows the velocity between 10-20% 1rm is >2.6m/s,while the another one shows the Velocity between 10-20% 1rm is >1.3m/s,that difference is about 2 times
@HouseofHypertrophy
2 жыл бұрын
I think you might have misinterpreted what the researchers did. For the pull-up, the researchers used previous data demonstrating there's a link between velocity loss on the lifting phase and the number of reps you can perform. A 25% velocity loss (rep speed slows down by 25% compared to the first rep) equares to performing around 50% of the max reps you can, while a 50% velocity loss equates to performing around 85% of the max reps you can. For exercises other than the pull-up, this data may not neccessarily be true. It was specific to the pull-up. Hope this makes sense! :)
@ManlyServant
2 жыл бұрын
@@HouseofHypertrophy so the determiner is velocity loss?
@HouseofHypertrophy
2 жыл бұрын
Velocity loss would have determined the percentage of maximum reps they performed, yep.
@ManlyServant
2 жыл бұрын
@@HouseofHypertrophy thats new to me,thanks for this information
@xavierharvey4961
2 жыл бұрын
See what alot of people don't understand is that exercising at near 100% will not give u an overall benefit and increase gains.. w What I've noticed even when applying this to other forms of exercises is that doing half your max rep range allows you to do way more then you would traditionally. And when u think about it, it adds up.. I mean take for example your max reps for pull ups is 8 and you can only do 3 sets of those. That's 24 pullups within 5 minute time frame, compared to doing 10 sets of 4, where your allowing your body to do more repetition without fatigue. And not only that your doing 40 pull ups.. literally 16 more than you would of max near 100%... I've done this with push ups since my max rep range is 25 to 30. I cut those to around 10 to 15 and I'm able to get in at least 100+ push-ups as well as other calisthenics in my morning routine.. and this was cuz I allowed myself to get comfortable with the exercise and practice form in a way that doesn't fatigue me. You should do this every other day while making u have that one day to mix up the lv of intensity, also allow rest and recovery as it's very important for anyone's body to grow.
@dma5205
2 жыл бұрын
Do you think this could apply to other exercises such as squats and bench presses
@HouseofHypertrophy
2 жыл бұрын
Based on the current data I could find, it seems that training with half the max reps you can perform is similarly effective to training closer to failure for bench press and squat one-rep max gains. Moreover, hypertrophy of the chest and vastus lateralis (quadricep muscle) was similar between these two things as well. 1) squat study: journals.lww.com/acsm-msse/Fulltext/2020/08000/Velocity_Loss_as_a_Critical_Variable_Determining.13.aspx 2) bench press study: paulogentil.com/pdf/Effects%20of%20velocity%20loss%20in%20the%20bench%20press%20exercise%20on%20strength%20gains%2C%20neuromuscular%20adaptations%2C%20and%20muscle%20hypertrophy.pdf However, I should note a smith machine was used in both these studies, so I'm not sure if we can say these results apply to free weight movements. However, I can't think of any reason as to why they would not.
@dma5205
2 жыл бұрын
Great stuff ! Thanks !
@77dris
2 жыл бұрын
@@HouseofHypertrophy Doesn't this conflict with all the studies showing that you need to come within 1-3 reps of failure to maximize hypertrophy?
@DSweashox
2 жыл бұрын
Impressive results, I guess i've been wrong the whole time.
@HouseofHypertrophy
2 жыл бұрын
I should just note it is only a single study. But there are quite a few studies showing that for building strength, training fairly far from failure but using a maximal intended lifting velocity can produce robust gains :)
@matetakacs8499
2 жыл бұрын
What? Why? After lifing 2 to 4 years having at max 8 sets of pullups as total weekly volume is pretty low, like barely maintenance and training with like rpe 5-6 maaybe 7 outperformed rpe 9? Jus how little does it actually take to make progress? Furthermore what would be the weekly volume where rpe 6 yields equal results to rpe 8? 3 sets of pullups? 2? I really like your conent, i am generally confused, and have a feeling that this study is wrong in some way. Also 6% and 15 % increase in max number fo reps, but 1% and 5% in 1rm? So you could do an extra rep, but you couldn't do 2 punds more?
@jackcarpenters3759
2 жыл бұрын
nope, there are more studies about velocity decrease at certain percentage. it works. it is modern science 2021/2022. also i think this comes close to GTG. grease the groove. Pavel said do half of your max reps. max reps builds to much fatigue.
@ktleen
2 жыл бұрын
There are studies proving that you only need one hard set for stimulus to occur. Also, there is a new mentality on the block from very respected natty youtubers with decades of exp that less is more. Meaning you can get more out of your workouts if you train focusing on technique and proper control of the movement and not necessarily close to failure. You'll recover faster and your body will get adjusted to the movements
@HouseofHypertrophy
2 жыл бұрын
Given the subjects made gains, I would not call this volume maintenance, they made gains with it, and some decent ones too for group one :) I understand you skepticism, I too am quite surprised by the findings, hence why I thought it would be cool to share them. Generally though, the research does tend to show that training with maximal intended lifting velocities but still fairly far from failure can elicit robust strength gains. I could not find anything faulty or weird with the study. However, here's the link to the full text: iicefs.org/fileuploads/publicaciones/Domindas%20Effects_of_Velocity_Loss_During_Body_Mass.3.pdf if you'd like to check it out :)
@maxgarda
2 жыл бұрын
is this greasing the grooves?
@HouseofHypertrophy
2 жыл бұрын
I think greasing the groove has you perform multiple reps (far from failure) throughout the whole day, or at least non failure reps across numerous days per week (they only trained 2-4 sets per session and twice per week in this study)
@inyanw1n564
2 жыл бұрын
For how many sets?
@HouseofHypertrophy
2 жыл бұрын
2-4 sets were performed per session in this study
@FlandiddlyandersFRS
10 ай бұрын
😂 I've been training for 40 years and I still can't even do one rep.
@giovannimuciaccia245
11 ай бұрын
So basically, if we apply the same logic to weighted calisthenics too, if my 1RM is 40 kg doing sets with 20kg with a rep range which in my velocity don t drop more than 25%, it d be the best way for strenght gains I guess?
@kecskemetib
Жыл бұрын
Wait a minute. Max rep gain for group 2 is 6%? So I would imagine most of them added 0 reps to their max and a few of them added 1? Like if someone's max was 10 and they added 1 rep, then someone else must have added 0 reps so together they would average 5%? 15% isn't much better either, it means more people added 1 rep? So in the end neither of these programs was very effective?
@Boofski
Жыл бұрын
Yes, just don't do pull ups, as a matter a fact just don't go to the gym all together, i mean there's no point if you won't become eddie hall overnight
@joncarolyn
11 ай бұрын
Go until you can’t do any more and then start at the top and hold it for as long as you can. It should target the weaker muscle group and you’ll be better in no time.
@balazsdobronte6468
2 жыл бұрын
wait how is this even possible
@HouseofHypertrophy
2 жыл бұрын
I too am surprised by the results, haha. I'm not definitively sure what could explain it. But for strength, the research does tend to show that lifting with maximal intended velocities and fairly far from failure can elicit robust gainzz.
@TypicallyUniqueOfficial
2 жыл бұрын
If I was to take a guess, I would think that the group performing reps with 5 rir had more effective form for each rep which targeted a different set of back muscles. Back training is highly form specific, so the group that trained closer to failure probably had fatigue from certain parts of the back which led to decrease in activation of particular parts of the back and more so with the peripheral muscles that help in a pull-up (biceps, chest, rear delts)
@tugul8888
2 жыл бұрын
@@HouseofHypertrophy but how many sets did group one do? Was their overall volume greater than group 2???
@WooBunny
2 жыл бұрын
Learned this from Mind Pump TV. You can actually also do perfect “practice” ones between sets etc. This will also increase your rep max and similar. It’s pretty nutty
@ultramegadavidbowie6314
2 жыл бұрын
If you look most of the eastern block/russian programs for weightlifting or powerlifting it is also something like this. No sets close to failure, lots of volume. Triples at 75%, doubles at 80%.
@TheCulturelab
8 ай бұрын
Thats strength, but how about mass?
@ottomanpapyrus9365
Жыл бұрын
Is this the same for other exercises well for examppe push ups?
@HouseofHypertrophy
Жыл бұрын
More research is needed on other exericses, but it does seem for strength, training farther from failure can still be very effective :)
@rayres1074
2 жыл бұрын
Isn't this similar to grease the groove, which stimulates neural adaptation but not hypertrophy? So much so the video talks about increase in strength, not actual hypertrophy.
@HouseofHypertrophy
2 жыл бұрын
Yeah, somewhat. But grease the groove has you train very frequently too (everyday with multiple reps throughout the day) :) Also, it would have been awesome if the researchers assessed hypertrophy, they did not unfortunately
@megamoto3513
2 жыл бұрын
I assume it’s because your not going to get much strength rather endurance because of the development of more slow twitch muscle fibres. but that’s just my thought🙂
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