90% Still Believe This Builds More Muscle 

Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:34: Part I: The Preview to Future Gains 3:18 Part II: An Unfortunate Misunderstanding 5:44 Part III: Reduced Rest is Anabolic? 7:47 Part IV: This Needs to Be Torn Apart 9:32 Part V: Don't Be Confused About This

I confuse my muscles by pulling into the gym parking lot like I'm going to lift and then turning around and leaving.

Things I appreciate about this video (and channel): 1. Evidence based, no BS. 2. Regular uploads, steadily becoming a wealth of information. 3. Music credits in the description (HOME is just amazing). 4. A sponsor that seems to be well-vetted. I actually appreciate it because I couldn't find a decent workout app between all the junk ones. Will be trying it out.

This flips every bodybuilding program on its head. So basically workout how ever you want just push intensity and almost failure

I typically have rested about 3 minutes between sets because when learning neurology at the Chiropractic University we learned that it takes about 3 minutes for the nerves to recover after doing a set to failure. Thus the idea was to give your muscles the greatest neural input for the next set.

I like the last part, it shows that if your favorite barbell is busy, you can use a "similar" machine or DB exercise for the day as long as it shares similar movements and muscles used.

I love how you carefully choose your words. For example You don't say something is "inferior" but "not superior" to other techniques.

He doesn't upload as often but when he does, it's a banger 😼

Such an amazing video!! Also like how you improve ypur editing every time. Enjoyed very much from all of it❤️🙏🏼

Really need a forearm science video ❤️

Even though muscle confusion itself dosen't result in any extra growth, switching exercies after doing them for a while while it's unknown if that enhances gains, it's surely one way to make training more enjoyable than last time, so it makes getting close to failure easier.

My hypothesis is that spreading sets and workouts as far apart would be the most optimal with maximum recovery and minimum damage for each muscle but alas people can't work a single lift every 20 minutes throughout the week.

I thank you for analysing and sharing the information!

This is a nice summary of some of the wisdom you have been sharing. Thanks so much!

Great video, keep doing videos with so quality!

Excellent info! Thank you.

Ok this video is Gold 🙌🏼 thx for this upload.

Been training a year consistently now. Love the evidence based content. Treated my self to the alpha progression app and really happy with it.

Thanx great job

Great summary - thank you. Any chance of a video about the reaction of soft tissue structures, such as tendons, to weight training workouts? BTW - longer rests between sets is necessary the older you are as ATP replenishment takes longer as you age.

I've been experimenting using longer rest times, around 2 minutes between sets for isolation exercises, and limiting my sets to 2-3. By taking these to failure, I find my training more sustainable, and I'm able to make better progress.

great video once again!

Your content is golden🏆

thanks for being a channel with true real information!

Great reminder, old habits die hard and sometimes can't teach an old dog new tricks, everyone needs to be reminded of these from newbs to old skoolers, these are if anything freeing principles!

Just go train without being to harsh on yourself, and enjoy the process , it took me years to understand this.

one of your best videos. it is what it is

Great summary! Next to the most important factor of training near failure, is the frequency. At least for me. Rather less exercises, but more hitting the same muscle several times per week.

I love your analysis skills. I'm wondering if you'll make a FOREARM HYPERTROPHY video soon. Keep the hardwork!!

Excellent roll-up!

Commenting to help with the algorithm🗣️🗣️🔥🔥

02:13 Now THAT is the coolest researcher I've ever seen ! 👏👏👏 Seriously though , thanks for busting these myths. 🙌

Every House of Hypertrophy video is pure gold. What a time to be alive

Can you make a video about ketamine effects on hypertrophy

I love your channel. Just an abundance of information. I will say, I'm a little surprised that some of your points do clash a bit with another popular RU-vid channel, that being Renaissance Periodization. Dr. Mike is always on about lowering the weight really slowly, but never points to studies that back up his claim that this is necessary. But you do, which is really nice. Thank you!

Please can you do one on the difference between sarcoplasmic vs. myofibrillar hypertrophy ?

Everybody say i do all wrong, i do fullbody workout 2 to 3 times a week, dont take protein powder just creatine in 8 years i went from 65 kilos to 93 kgs... 8% bodyfat

A study is only relevant until it is "refuted" by another study which happens back and forth all the time. Nothing beats practical experience. I personally don`t care about studies much. If I grow better on 10 reps with short break between the sets that is what I will do. Try everything, see what works best for you and stick with it.

I don’t want to pay for a subscription. I’d happily pay a one-time fee to purchase the software. Please make a “lifetime membership” purchase option.

Remember the saying, everything in excess is not good. ;) This is one of the best channels on youtube for this type of content. Many thanks for sharing all of it. Blessings!

About FST-7, the rumor is that it is done in combination with shots of testosterone suspension in the target muscle. The idea is that it should cause localized growth. I have no idea if it is valid (both the rumor or the results). But, if there is a missing variable when it comes to trying to replicate- I'd guess it is of this nature vs. the easier to digest aspects told to the general public.

It would be cool to have a link to the studies you cite in the video description. Thanks for your work!

after doing a lifetime of 30 second rests between sets (something that was told to everyone since the late 80s), I just started using minute long rests between sets. While I agree that sometimes 30 seconds is too short, I feel extremely bored waiting for that minute to hit lol... the golden rules is always: listen to your body. If you are ready to lift, your body will know, regardless on if you wait 30 seconds or 3 minutes. with that said, the information on this channel is always useful. I just hope people keep re-doing these studies so they stay "confirmed", which is unfortunately something people don't understand is necessary for studies to stay relevant.

Nice myth-busting/myth-clearing video!

5:30 I love slowing the eccentric since it’s significantly easier than the concentric I see no reason not to use that for extra stimulation

Doing the Lord‘s work

This is good to know/useful information(!). I was extending my workouts by 30 minutes, in order to 'maximize' my gains. But apparently rest between sets may be more important. Hmmmm... 🤔

8:10 *Prophet from Crysis: "MAXIMUM ARMOR".*

This is real science, where we all learn together, teach what we've learned and are free to disagree or ask questions. Scientists should take note.

Thoughts on long-length partials?

Really cool! I'm seen natural body building athletes, they seam to prioritize a low volume strategy, 6 or 8 sets per muscle group, increasing volume and watching if they can recover and increase reps or weight if don't they decrease the volume, they train with 3 or less reps in the tank, justa failing on the last set from each exercise, because of the fatigue from central nervous system, they train less days in a week, on average 4 days with 100~ sets max. This seems to be opposite from the most mainstream gym influencers, high volume, all to failure, I guess both can produce hypertrophy but I tend to think the natural athletes would give everything to perform better, but they are doing "less work", so maybe its better, do you have any opinion on this topic?

My take as an amateur, I would use: - Super higher reps (30-40) with light weight (pushups, bw squats) to strengthen and prepare connective tissue and to fireup stabilizers. I 'd do just one set. - Drop sets to get more training with higher intensity. For example, instead of doing just 15 reps with 5kg of lateral raises, would prefer 10-12 with 5kg, complete to 20 with 2,5kg and complete to 25 reps with 1,25 kg, or do 8 with 10kg, complete to 15 with 5kg, and complete to 20 with 2,5kg, just 2 sets of this. - TUT to just train trying to maximize muscle stamina. - Slow tempo (3 seconds eccentrics) to train muscle control and stabilizers, and get more TUT. - A mix of amount of repetitions and intensity to train at RIR 3 or less. - Soreness the next days after a workout as a measure of how much I can recover, I would always try to not get destroyed or unable to train as fresh as a lettuce. - "surprise the muscle" to instead surprise the nervous system and coordination, like some day doing sissy squats, add pistol squats and other movements I would not do normally. 11:14 best advice ever, there is no need to overcomplicate things

What did you mean by Dropsets are similar to normal sets. Does that mean that 1 set + 1 dropset is like 2 normal sets or would 1 set + 1 Dropset not differ much from just 1 set?

Does preforming an exercise slowly on purpose to force time under tension make the exercise harder equaling the same as increased mechanical tension? Like can doing Bicep curls slower to increase mechanical tension(difficultly) to increase muscle growth is are mechanical tension and time under tension exclusively separate factors?

slow eccentric and training till failure is the best 😊

The most common misconception that I believed in was the role that muscle tears play on hypertrophy until I saw your in-depth analysis video on this subject.

💪

A new study has found that those who train without Apps experience just as much gains :))

To put it another way, time under tension only works when the motor units are already already at maximal recruitment. IE an easy 6 second rep would be pointless, but an all out max effort 6 second grinder will grow muscle incredibly well

Video suggestion: How fast can you switch between bulking and cutting? Usually multiple months of bulking is followed by multiple month of cutting. To me this feels boring so i was wondering... can i just switch weekly? or even every 2 days? Does this result in thebsame muscle growth or does the body need time to adjust? Would be very interesting to know

Only thing you have to keep in mind, instead of mindlessly following the sarms bois, is to just train. Control ( for not hurting yourself ) and progressivly upping weights. Your brain tells your body to build when it meets the demand. Just eat, train and ye.

Are the drop sets similar to regular sets when done for the same amount (of sets) as regular ones? I just wonder because I wouldn't be surprised if some studies compared less drop sets to more regular sets...

The confused muscle had me cracking up.

There are lots of different ways to produce hypertrophy, pick one you enjoy then be consistent. Keep turning up day after day, week after week, month after month, year after year. Dont worry about 'optimal' training, its actually possible to train pretty badly and still get results if you do it consistently for long enough

I love how he doesnt take studies at face value and doesnt try to make anything he disproves seem outright terrible he just compares it to evidence and derives sensible, unbiased conclusions.

I’ve been bringing a resistance band for squats I bought at Walmart to periodically hit every muscle every day. It fkn works. 5 slow reps with a 20 second hold at the peak of the contraction. Also I bench one a week and squat once a week

The "muscle confusion" protocol (mid '70s) concerned a long-term (12 weeks) issue, called "plateauing," not short-term gain issues, as premised in this vid. Originally, Authur Jones' HIT system was designed for defeating the universal 12-week plateau, according to Ellington Darden; i.e., Jones never thought HIT was a replacement for conventional protocols, as Mike Mentzer advocates. HIT was strickly a "shock value" therapy, and works well for that, as does most any change, since the body responds best to change.

The point about mechanical tension should be taken to heart by anyone who's beginning their weight lifting journey. Simply by following this principle, I've gain more in the last 6 months than I ever gained before just going through the motions.

I can't seem to get sore on the muscles I train often. Only when I neglect msliwcles then hit it or do different exercises. Even when I try to I can't get sore on usually trained muscles. And I've also stalled on gains. So I'm correlating the stall in gains and lack of soreness. And I've always trained to failure

My brother confuses his muscles by sitting on his pc and playing all day long and then suddenly stands up and taking a shit! The body then is extremely confused because he now needs to activate muscles that he didn’t even know he had! Results are extremely high hypertrophy, especially his gut is growing extremely fast!

Don't underestimate soreness. If you don't progress and don't get sore, I almost guarantee you, if you make the muscle sore, one way or another (sets, myo reps, drops set, etc), you will see improved performance literally the next session (after no longer sore). Happened to me on multiple muscle groups.

What would be the ideal workout plan/split from you sir ?

Maybe the reason it helps build muscle is bc it makes you feel good and when something feels good you tend to do it frequently. It makes you consistent.

Its work, force through a distance. Weight times reps. Integral f(z)dz from 0 to h where h is the height and z is the vertical axis and f is the force or weight. Use the integral to account for differential weight for rubber bands on the bench press or chains on the squat.

Genuine question: would this all still apply to enhanced lifters?

I'll give you guys my 2 cents. Always had great progress doing 1-minute rests between sets. I decided to give it a try to 3 minute rests which lead to huge power boost. Problem is that while I can lift more I am not growing, so I went back to my previous routine lifting normal weights with 1 minute rests and my growth came back. Find what works for you but monitor your gains. For my body 1 minute rests lead to big gains while not lifting heavy, which is what I prefer

Main reason i choose to train high rep is endurance and the fact that many gym gorillas with thicker arms seem to be weaker. I dont want to be a showoff i want to actually be strong af. And theres plenty of slimmer people that put gym gorillas to a shame and i chose to follow their programs/habbits. andn they seem to include consistancy and higher rep with conditional training to maintain high reps. This video proves why i train the way i train. If a gym gorilla train with a 35 kg ez bar target 5-9 reps to get to failure and then move up in weight he may simply not even have the capability condition wise to do 20+ reps with the 35kg bar where i do. he may look stronger but simply not havge the condition to back it up. When i hit 20-30 reps with a weight only then i move up in weight and train till i fail at high reps again. my initial failure may be at 7-9 but weeks or months later i will do 20-30 reps again. this means if in real life i havew to be strong and move 20 bags of soil for example im not all tires after 9 bags. Im still fresh af after all 20 because i trained for functional muscle over just bulky looking muscle with no condition of "infrastrructure" to supply it with enough nutrigents and exigen to use it long term. So far this is working out great for me and i have good gains in muscle still but i could have bin bigger but i know im stronger then plenty bigger guys ;) athelete fit over gorilla fit all day every day.

I love your channel and the research you do. However, some of these studies are so short (8 weeks or less) that I wonder how effective they are. Eg: @9:40 As someone who's worked out for years, I don't know anyone who would consider a major change in workout style after 8 weeks to be "replacing a stale training program". There's only so many ways to leg press, and finding 6 effective methods in a one year program would be challenging.

Would you make a video on Rhabdomyolysis? Wonder how much of a deal this is in crazy training.

The new arnold character for the thumbnail kinda looks cursed lol

this video contradicts everything we have seen in practice in the last 100 years of bodybuiilding.

In the world of competitive bodybuilding, there is a place backstage called the PUMP room! So, although chasing a pump doesn't build muscles over time, it does have its place. Otherwise, if someone follows the advice and participates in a show, avoiding entering the pump room for your competitive bodybuilding, debut natural or enhanced, could affect your placement.

No, don't chase the pump! Progressive resistance or intensity with proper contraction with full range of motion and stretch is what is needed

Muscle confusion can alter repeated bout effect. No need to change parameters all the time as in the study. You can do the same exercises every workout for 2 months, then rotate exercises and you will notice small amount of DOMS/EIMD. The DOMS/EIMD in this sense isn't being used to gauge workout effectiveness, as that is debunked. What the presence of DOMS/EIMD does most likely signify, is that a change in program and exercises, has put a new stimulus that the body now needs to adapt to.

I thought dropsets actually work as well as straight sets in means of 1 set with 3 drops could replace 3 straight sets... And tempo work works similar as the weight used is usually lower, so if we compare that, it's pretty cool as you can build as much with less weight.

Back on the 90's John Parillo was using fascia stretching already

do you make these animations yourself in after effects?

2:30 Tom Platz has entered the chat

Mike Mentzer did not recommend Time under Tension. He recommended going slow to ensure that all movement was produced by the muscle, with no momentum coming in, while preventing the injuries that could result from poor form. If you do a set properly, you only need one. It is all about intensity. You have to push the intensity of each rep, and each set. This is why 6-10 reps per set, with one set per exercise, and 2-4 exercises per body part works best. You cannot sprint for a mile, you cannot push maximum intensity for very long. Watch Dorian's Blood and Guts videos and see.

If 3 minutes between sets , then it's optimal do rotate 2 or 3 different muscle exercises,. I sometimes do this anyway , I don't want to spend 2 times longer in the gym. Plus my aim is strength, not after huge muscles , so not sure how this applies . Ie muscle hypertrophy is just a proxy for strength. From my reading though strength without growth is low reps , very heavy weights big gap , low sets . Plus going faster rotating exercises is better cardio . Yes I get the channel is for max muscle growth , but think could mention strength if studies cover that as well

I'd argue the reason that muscle growth slows down with experience is because the damage being caused is usually reduced since when the muscle gets stronger it takes either a lot longer to fatigue it or using much higher loads. An advanced lifter might usually be sore for only 48 hours after average workout, but if they pushed themselves hard enough to be sore for 3-4 days afterward like a beginner, would they see similar progress to a beginner as well? In a way, it almost seems that reduced soreness as a lifter progresses is associated with decreased gains 😏

Bro forearm guide to hypertrophy

Did you slow down the audio in this video? Definitely sounds like you're speaking more slowly.

We've discovered what it takes to gain a lot of muscle. Thus really should be enough for most of us. All we seem to talk about now is if or how we can squeeze out slightly more growth by getting cute with everything. I'm not sure it's worth it unless you're competing for money.

I hope these researcs are not bullshit, cause I don't see reference links to them studies, but even if you linked it, I wouldn't be checking them, because I'm too lazy ;D

progressive overload, fully stretch the muscle under heavy load, with slow eccentrics, controlled, then a pause at the bottom of the movement then contract, REALLY emphasize the eccentric. that is where the goodies are fouind and made. Leave the dumb ego lifting at the door or the hosptial because of an injury bound to happen. My upper chest has a shelf on it now ever since focusing on really really DEEP slow eccentric presses with a pause really milking that stretch. in terms of muscle hypertrophy, nothing beats controlling that weight during the eccentric and stretching.l you legit can feel your pecks pulling apart and tightening its amazing. Legit im seeing progres week to week and i am no where near a beginner. 189lbs at 5'7 around 14.8% bodyfat and im the biggest weight wise whilst also being the leanest. ussed to be 220lbs at 28% bodyfat and used to be 144lbs at 9% bodyfat. I can't wait to drop 20lbs of fat and see all this new muscle i've put on

Always chase the pump lol

I'm 55 and I got the most gains from the bro split. Muscle building is not rocket science. Muscles grow once you give them an "ass whooping". Whether that's with one set to failure or multiple sets, partial or full range as long as they get a good HARD ass whooping they'll grow. Factor in the recovery which is just as important. I train the bro split as it gives the perfect balance between exercise and recovery.

I mean, most people should be able to achieve a pump within their first couple working sets. Maintaining that pump for too long or chasing it, can certainly lead to overtraining.

So overall it's simple af. Just train something to failure with 6+ reps and all body muscles. There is no more info needed, in best case you get 10% more gain which is nothing in comparison to the effort. I trained in the past 6 days / 2 hours and i had good gains, 2 years ago 4 days / 1 hour and now just daily basic exercises like squats / pumps and i also have great gains. It's more important to take sustainable training than hard training, because you can train much longer with first type, second type = usually you want to end after month - two. First can be your lifestyle. And even if it's 10% slower then i can guarantee you that you gain much more muscles in 10 years than in month of hard working.