Grow Your Chest: The Most DETAILED Guide on the Internet (72 Studies)

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Below are the timestamps, references, beats, and note about electromyography.
Timestamps
0:00 Intro
0:51 Part 1: Understanding the Pecs
1:59 Part 2: Maximizing Middle Pec Hypertrophy
18:26 Part 3: Maximizing Upper Pec Hypertrophy
27:53 Part 4: Maximizing Lower Pec Hypertrophy
31:17 Part 5: Isolation for the Pecs (Flys and Pullovers)
42:32 Part 6: A Surprising Study
46:30 Part 7: Summary
References:
All of the references do not fit here, so I've instead listed all of the references at this link: houseofhypertrophy.com/stretc...
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Notes about electromyography:
As noted in the video, here are some extra details about electromyography.
We know that electromyography measures the electrical activity of a muscle. This is what fundamentally causes the muscle to be activated, and we know high activation of a muscle (high muscle fiber recruitment and tension from the fibers) is important for growth.
However, this is far from meaning electromyography perfectly and consistently tells us what will be better for building muscle. There are a range of considerations, as described in this paper ( pubmed.ncbi.nlm.nih.gov/35006... ).
In the past, I've been highly critical of electromyography, but my thoughts have somewhat loosened depending on the context. Let me describe some evidence/reasoning:
We have a paper ( pubmed.ncbi.nlm.nih.gov/37461... ) finding electromyographic recordings failed to correlate with actual muscle hypertrophy. One consideration of this paper is it compared a squat and hip thrust. Here, we are comparing two exercises that are quite different, particularly with regard to the muscle length being stimulated. Squats better stimulate the glutes at relatively longer muscle lengths, while hip thrusts better stimulate the glutes at relatively shorter muscle lengths.
My personal thinking is that EMG may be less accurate and useful in this context, since there's some data electromyography just tends to obtain higher readings during shorter muscle lengths.
However, I don't believe this means EMG is completely useless.
When we're comparing exercises that train a muscle over a more similar length, EMG could provide some valid insight. As one example, some electromyography papers ( content.iospress.com/articles... + pubmed.ncbi.nlm.nih.gov/20581... ) find calf raising with the feet outwards elicits higher medial gastrocnemius activity, while calf raising with the feet inwards elicits higher lateral gastrocnemius activity. Indeed, research ( pubmed.ncbi.nlm.nih.gov/32735... ) actually measuring muscle growth found this to occur: medial gastrocnemius growth was better with feet outwards, while lateral gastrocnemius growth was better with feet inwards.
Accordingly, electromyography could be more reliable when we're comparing subtler shifts. Therefore, I suspect studies that compare different bench incline angles, different grip widths and hand positions, or just biomechanically similar pressing movements in general might not be terrible.
On top of this, some well-controlled electromyography studies that have isometric force generated in different directions probably more or less accurately tell us how these force directions influence muscle excitation. I think such studies could be used to speculate (not make definitive conclusions) pertaining to exercise selection.

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5 июл 2024

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@HouseofHypertrophy 4 месяца назад

Hey All! Hope you enjoy and find the content useful in some way! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps + Further thoughts from the video below: 0:00 Intro 0:51 Part 1: Understanding the Pecs 1:59 Part 2: Maximizing Middle Pec Hypertrophy 18:26 Part 3: Maximizing Upper Pec Hypertrophy 27:53 Part 4: Maximizing Lower Pec Hypertrophy 31:17 Part 5: Isolation for the Pecs (Flys and Pullovers) 42:32 Part 6: A Surprising Study 46:30 Part 7: Summary Note about electromyography: As noted in the video, here are some extra details about electromyography. We know that electromyography measures the electrical activity of a muscle. This is what fundamentally causes the muscle to be activated, and we know high activation of a muscle (high muscle fiber recruitment and tension from the fibers) is important for growth. However, this is far from meaning electromyography perfectly and consistently tells us what will be better for building muscle. There are a range of considerations, as described in this paper ( pubmed.ncbi.nlm.nih.gov/35006527/ ). In the past, I've been highly critical of electromyography, but my thoughts have somewhat loosened depending on the context. Let me describe some evidence/reasoning: We have a paper ( pubmed.ncbi.nlm.nih.gov/37461495/ ) finding electromyographic recordings failed to correlate with actual muscle hypertrophy. One consideration of this paper is it compared a squat and hip thrust. Here, we are comparing two exercises that are quite different, particularly with regard to the muscle length being stimulated. Squats better stimulate the glutes at relatively longer muscle lengths, while hip thrusts better stimulate the glutes at relatively shorter muscle lengths. My personal thinking is that EMG may be less accurate and useful in this context, since there's some data electromyography just tends to obtain higher readings during shorter muscle lengths. However, I don't believe this means EMG is completely useless. When we're comparing exercises that train a muscle over a more similar length, EMG could provide some valid insight. As one example, some electromyography papers ( content.iospress.com/articles/isokinetics-and-exercise-science/ies654 + pubmed.ncbi.nlm.nih.gov/20581696/ ) find calf raising with the feet outwards elicits higher medial gastrocnemius activity, while calf raising with the feet inwards elicits higher lateral gastrocnemius activity. Indeed, research ( pubmed.ncbi.nlm.nih.gov/32735428/ ) actually measuring muscle growth found this to occur: medial gastrocnemius growth was better with feet outwards, while lateral gastrocnemius growth was better with feet inwards. Accordingly, electromyography could be more reliable when we're comparing subtler shifts. Therefore, I suspect studies that compare different bench incline angles, different grip widths and hand positions, or just biomechanically similar pressing movements in general might not be terrible. On top of this, some well-controlled electromyography studies that have isometric force generated in different directions probably more or less accurately tell us how these force directions influence muscle excitation. I think such studies could be used to speculate (not make definitive conclusions) pertaining to exercise selection.

@scottspencer6554 4 месяца назад

Excellent as usual! I would like to mention, although pump and soreness doesn't necessarily affect hypertrophy, it should be a good measure as to whether the intended muscle is being isolated or properly targeted with the associated movement.

@Sergio_Loureiro 3 месяца назад

You don't have anything about myo reps approaches in your channel. Why? Is that myo reps stuff all bullshit?

@gabrielchartrand5641 Месяц назад

Speak for yourself I like the scientific breakdown

@MuthauraChrispaul 4 месяца назад

Flat bench, incline bench and weighted dips. These three exercises have pushed me to comfortably bench 100kgs in a short turnaround time. Weighted dips simplifies life for me. It's my upper body go to exercise. I rarely do machines.

@richbrake9910 3 месяца назад

Trade in your flat bench for the decline press, and your chest will go to record setting muscularity.

@GerardoHernandezF87M2 3 месяца назад

@@richbrake9910flat is better

@Mitchellwhite35 3 месяца назад

@@richbrake9910why would he switch to an exercise with less stability and less range of motion and putting more emphasis on the generally most overdeveloped part of the chest

@kuyt3400 3 месяца назад

@@Mitchellwhite35 plus hes already doing dips which is primarily hitting the lower chest anyway

@patriarchmike 3 месяца назад

Decline is pointless when dips of every form hit the chest better. I never do decline and my lower chest is fully developed. @@richbrake9910it is too unstable and doesn't offer any benefits that you can't get from the three lifts aforementioned. For some people I'm sure that switching to a decline press was what enabled them to grow a big chest but the data suggests that it's not the case for most people. Dips show much better development for the chest over decline but I always say that people should do what they like and what feels good and allows them to move the most weight. Whatever it takes to move heavy shit comfortably is key. Not any specific exercise. We all have to find our own way

@ellisfrancisfarros3935 4 месяца назад

I'm halfway through this video and I commend you for having a fine balance between science and giving advice that may not have that much evidence but still is practical while not sounding condescending like some other science based lifters.

@HouseofHypertrophy 4 месяца назад

Thank you so much!

@snipp8871 4 месяца назад

This is incredible. You should do one of these for back, like all the different parts and the best ways to hit them all

@HouseofHypertrophy 4 месяца назад

I do plan to have more detailed info on the back some time! :)

@michaelpease2103 4 месяца назад

I have two chest days per week. A "heavy" (4-8 reps) and a "light" (10-16 reps) day. Heavy day is flat BB bench - 4 sets, Weighted Dips - 3 sets, DB Flys - 3 sets, and shoulder / triceps exercises (irrelevant to chest convo) and light day is 30 degree Incline DB Bench - 2 sets, Bodyweight dips (I get 20-28 reps here for 2 sets), and seated cable flys - 2 sets, plus OH triceps work and delt work (again, irrelevant). I train to 100% failure on every single set (I have a spotter / partner). This is my current macro cycle routine anyways. I do 6 week meso cycles, deload week, and another 6 week meso before taking a two week active recovery phase. After that I adjust exercise selection for a new macrocycle. I've had absolutely fantastic results. After 6 months of lifting 6 days / week I'm benching 245 lbs x 5 reps at a bodyweight of 178lbs. Sitting at about 12-13% bodyfat.

@LevysFitness 4 месяца назад

Wow, Your editing keeps improving as well as the content!! The video is arranged in a perfect way and unpacks every scientific question about the pecs! amazing work as usual🎉

@HouseofHypertrophy 4 месяца назад

Thank YOU for the kind words my friend!

@user-it1cy7ee4h 4 месяца назад

בסרטונים שלכם אתם מביאים מפה מידע? כי אם כן אז זה מסביר למה הרמה שלכם הכי גבוהה בארץ

@THE_RAMALAMADINGDONG 2 месяца назад

Exercise #1 Pec deck ...lol the 90's Mentzer HIT tapes still rolling in my head

@DuncanL7979 Месяц назад

I've never liked the pec deck... maybe I'm doing it wrong. My workout feels 100 percent better with cable flys as the primary exercise.

@bruno5016 4 месяца назад

Chest Day with a Chest Video! Super!

@KtWrldGaming 4 месяца назад

agreed

@djjankov6667 4 месяца назад

You got 72 studies and need a Video ? Maybe you should do a different Sport

@HouseofHypertrophy 4 месяца назад

Haha :) Hope it's helpful in some way!

@user-he4ef9br7z 4 месяца назад

Pro tip: Avoid doing chest on Mondays so you don't have to get into swordfights to decide who gets to bench first.

@joojotin 4 месяца назад

@@djjankov6667 Not everyone reads studies bro.

@AhrisOsman 4 месяца назад

On international chest day, how appropriate! Let's go 🍿

@HouseofHypertrophy 4 месяца назад

Haha, hope the video is helpful dude! :)

@raulnatnieves 3 месяца назад

Thank you this video is amazing 👏 we need to support this channel. Best detailed information.

@ellisfrancisfarros3935 4 месяца назад

I was wondering where you went since you haven't uploaded for quite some time. Glad to see you back!

@HouseofHypertrophy 4 месяца назад

Haha, yep! This one took a while to get done :)

@DeepVoicedOne 4 месяца назад

Superb encyclopedia of chest! I've preached the benefits to both abs and serratus anterior activation from pushups to people over the years from personal experience, great to see the studies to back that up. Thanks for the plethora of information in this vid House Of Hypertrophy.

@danielrogers6764 4 месяца назад

I always enjoy these videos. Every time I see a new one I know it’s going to be a good watch.

@HouseofHypertrophy 4 месяца назад

Thank you so much! I appreciate you checking them out :)

@BBQDad463 4 месяца назад

Thank you for this video. You consistently present complex information in an exceptionally clear, well-reasoned manner.

@HouseofHypertrophy 4 месяца назад

Thank YOU for the kind words!

@WalkemWill 4 месяца назад

Been waiting for this video for so long. And now it’s finally here 🙏

@HouseofHypertrophy 4 месяца назад

Hope the wait was worth it! :)

@juliancuellarm.2498 4 месяца назад

I've been waiting for this video for too long, thank you!

@HouseofHypertrophy 4 месяца назад

Haha, apologies for the wait! Hope it was worth it :)

@happycompy 4 месяца назад

The presentation on your videos remains unmatched. As a content creator myself, I am absolutely floored by your editing and graphics, and I have no idea how you do these videos on a consistent basis while maintaining such high quality. You deserve a million subs.

@HouseofHypertrophy 4 месяца назад

Thank you so much for the kind words fellow content creator, they mean a lot to me! :)

@KaavirSingh-rf4nr 4 месяца назад

Finnaly been waiting for this thnx man

@HouseofHypertrophy 4 месяца назад

Thank YOU for checking that out :)

@buddaham1993 4 месяца назад

fr bro this is a life savior

@mickhuby8786 4 месяца назад

Sometimes it’s hard to cut through all the different information and opinions one is exposed to and actually stay consistent. Your videos help tremendously! Hoping to see similar comparison videos for other muscles in the future.

@HouseofHypertrophy 4 месяца назад

Thank YOU so much for the kind owrds, more to come! :)

@darkdahaka7965 4 месяца назад

Amazing video as always

@HouseofHypertrophy 4 месяца назад

Thank YOU for checking it out! :)

@SidSharma108 3 месяца назад

Thank you so much for this holy grail of a guide

@Jayz689- 24 дня назад

Love this! 💪

@dant3232 4 месяца назад

various cable presses and cable flyes. done.

@user-lg8uj4ib9p 3 месяца назад

Thanks. Great video. One of the best fitness guides. It would be good do similar videos for Quads, Glutes, and Delts.

@voidmain2453 4 месяца назад

WOW! I've found THE best fitness channel ever. no one else shows all the conflicting information and makes educated observations and conclusions about it. you also showed where we don't know a lot and did not jump into conclusions. you deserve a sub and share. continue the good work

@HouseofHypertrophy 4 месяца назад

Thank you so much, welcome to the House of Hypertrophy!

@user-ii7xc1ry3x 4 месяца назад

This video's quality was superbly high. Such a pleasure to watch.

@HouseofHypertrophy 4 месяца назад

Thank you so much, that means a lot to me!

@DANA-lx8cv 4 месяца назад

Very good and detailed video! Admittedly, my goals have always revolved around having a big 1RM bench more than chest hypertrophy, but I have to say that heavy flat barbell benching for years has made my chest my best feature. It might not be the best or most efficient way to build the pecs, certainly, but I definitely find myself sore across all 3 areas of the pecs for a couple of days following a few sets of max effort bench triples and heavy singles. I''ll usually do a supplementary movement on chest day, such as an incline dumbbell press or a floor press, but my chest program is probably 75 percent flat barbell, mostly because it's my favorite lift at the gym, period. I find that dumbbell incline press hits my upper chest well and I really feel dumbbell floor flys in my inner pecs. Dumbbell floor flys right into a set of dumbbell floor presses really fries the triceps as well, if you are doing a chest/tri day. I have to track down your lat video next. :)

@highcalibertrainers 4 месяца назад

Your video was very helpful my friend 🙏🏼

@HouseofHypertrophy 4 месяца назад

Thank YOU for checking it out! :)

@maxplowman9972 4 месяца назад

Love your videos man

@HouseofHypertrophy 4 месяца назад

Thank YOU for checking them out! :)

@timgerber5563 4 месяца назад

I have two different training days. It‘s upper/lower when I have a lot of time and know I can make at least 3 sessions per week and fully body if I only manage 1-2 sessions per week. Here‘s what I do: Day 1: - 5 sets of heavy dips (8 to 3 reps) (focusing on the eccentric part and going for a deep stretch) - 3 sets of incline dumbbell press (45 degrees) of 15 to 10 reps - only on upper sessions: 2 sets of dumbbell flies 20-15 reps Day 2: - 3 to 5 sets of deficit push-ups with 15 to 10 reps (if training at home done on yoga blocks and with a focus on a controlled eccentric and deep stretch, overall reduced and controlled tempo) - 3 to 5 sets of single arm kettlebell clean and press in the 15 to 8 rep range (great to build even strength in both arms) - 2-3 sets of dumbbell flies (20-15 reps) This alongside with some triceps and shoulder isolation work is the foundation of my push training and I really like that it’s covering all planes of motion of the chest and shoulders. As long as all prime motions/functions of a muscle are trained I think we can expect all relevant fibres to be trained as well.

@Rtr.AmanJha 4 месяца назад

This channel is like a diamond in the coal mine

@HouseofHypertrophy 4 месяца назад

Thank you so much! :)

@spiffymagicman7284 4 месяца назад

Great info, subbed!

@HouseofHypertrophy 4 месяца назад

Thank You! Welcome to the House of Hypertrophy :)

@lucashenriques4242 4 месяца назад

The "surprising study" actually makes sense, incline has more ROM than flat.

@nimajafarian 4 месяца назад

thanks for the amazing content

@HouseofHypertrophy 4 месяца назад

Thank YOU for checking it out!

@davidhall3894 Месяц назад

started doing partials for 12-15 reps after pulldowns to help me build my lats as i’ve had a hard time connecting to them and it’s helped a lot

@briangeer1024 4 месяца назад

As a newbie I've pretty much only done benches with dumbbells because I want the coordination of both hands being free to move (also being able to train to failure without risking the bar falling on me). My experience certainly lines up with the data. I tried doing triceps isolation work for the first time recently and the amount of soreness is eye-opening.

@HouseofHypertrophy 4 месяца назад

Oh, that's very interesting to hear! Best of luck with your journey!

@KINGCHRISCHARLES 3 месяца назад

The best RU-vidr out here .

@ordinarryalien 4 месяца назад

Great job!

@HouseofHypertrophy 4 месяца назад

Thank you! :)

@ordinarryalien 4 месяца назад

@@HouseofHypertrophy 👽💚

@LT99_ 4 месяца назад

Flat bench, incline, flyers. That’s all I do 3x10 reps on each. I’m going to adjust the angle of the incline based on this video, thanks 😊

@rguez2332 4 месяца назад

Taking notes right now! I hope for a FOREARM building video soon!

@HouseofHypertrophy 4 месяца назад

Coming soon! :)

@rguez2332 4 месяца назад

@@HouseofHypertrophy OMGGG!!

@user-od3gt6jx4r Месяц назад

As someone who just started going back to the gym, I find machines are great for reestablishing the mind-muscle connection. On the flip side, I also find that they are designed for shorter people than me and so I'm already migrating to everything else now that I'm more comfortable with the movements.

@dungbui2947 2 месяца назад

Love the video! Would love to have one for the back!

@DanNguyen-bu5xl 4 месяца назад

Thanks for all the information! I always watch the entire of your videos with little to no skipping. Can you please do a quad and hamstring one? Or just thigh mass in general including abductors/adductors

@HouseofHypertrophy 4 месяца назад

Thank you so much for the support! I do plan to have seperate videos on both the quads and hamstrings (perhaps even the adductors too, and in so far as abductors, some content are the glutes as well)

@DanNguyen-bu5xl 3 месяца назад

@@HouseofHypertrophy still anxiously waiting

@alvatrous 3 месяца назад

if you are having trouble with initial upper peck growth I found doing an elevated cable cross over at about just overhead level was super helpful.

@the_notorious_bas Месяц назад

IMO, the best point you brought up was the section about individual differences. I've always been pretty strong in the triceps. No matter how strict I perform my presses, they always tend to take over the work from my pecs. Lately I only perform 3 cable isolation exercises and I experience a much better connection and DOMs.

@bryandarrylcastillano445 4 месяца назад

Now that's a lot of studies 😮

@KINGCHRISCHARLES 3 месяца назад

Perfect.

@askingwhy123 4 месяца назад

Deficit pushups on yoga blocks & dips are doing it for me at the moment.

@KeskaNJ 4 месяца назад

Hey, you're doing what im doing and I wanna maybe help u What if you Tried decline deficit pushups to hit upper chest by elevating your feet or raising your hips higher than your shoulders.. Bruh, that plus dips... . The Gains are crazy😅 Cause dips smash the lower chest hard plus Triceps And decline deficit pushups smash the upper chest and front delts I know you know that last part already but I had to say it anyways 😊. I know you know cause as I typed this the video voice over gave out the same advice I just typed. 😂

@askingwhy123 4 месяца назад

@@KeskaNJ Yup, doing that, too :-)

@passerby2662 2 месяца назад

Dumbells provided me with the greatest gains.

@Leo-li4ln 4 месяца назад

yan you do a vid on back thickness exercises

@Blaize__ 4 месяца назад

I love how this channel has never discussed anything lower body ❤

@HouseofHypertrophy 4 месяца назад

😂😂😂 - coming soon

@sergemarlon 3 месяца назад

My New Meta workout: One-Armed Barbell Floor presses. I start laying under the barbell on my chest and press while rocking left to right in the rep to maximize stretch and squeeze. Failure lands you in start position for other arm. Then I roll out at the end. 😅

@kevansue2757 4 месяца назад

Bridge on the ground when you floor press to give more stretch, it also reinforces your scapula 14:35

@georgesarreas5509 4 месяца назад

Your videos are like the old strength theory articles (now stronger by science) but in video format instead of article. Given that Greg is my favorite fitness guy I really like this channel. I enjoy learning more about the science and studies. Quick question. Is there a limit of how much muscle our bodies can gain in a short amount of time. So if I do 20 sets/week for everything and my sleep and eating are amazing. Will I grow all areas by x amount. Or if I do 20 sets for biceps and the other muscle groups 6 sets my biceps will grow more than they would if everything was trained hard?

@Egg.335 4 месяца назад

Yes

@gabrielrangel956 25 дней назад

30:48 Ring Dips just activating every muscle in the upper body seems accurate lol I think it's fair to say that there's an argument for RTO Dips with the rings hung wider than shoulder width being a great overall chest builder, even the upper pecs

@KINGCHRISCHARLES 3 месяца назад

I'll literally watch every video this long if they're all like this.

@SEAKPhotog 4 месяца назад

Great stuff. Glad to see you mentioned landmine presses. What about Viking presses though? They use a wider grip for a better stretch. Thanks for your useful/educational videos!

@HouseofHypertrophy 4 месяца назад

Thank you for the kind words! As far as I undestand, that movement much more closely replicates an overhead press. It probably trains the upper pecs to some degree, but we know very high angle angles (which get you closer to a pure vertical press) tend to shift tension away from the upper pecs to the front delts :)

@SEAKPhotog 4 месяца назад

@HouseofHypertrophy for me they feel equally as good in my pecs and belts and even work my lats. Give them a try if you ever get a chance. Terrific upper body movement. And depending on the angle you work you can get more pecs vs more delts.

@doggo64 4 месяца назад

Great video!! I curious if dumbbell flyes are inherently slightly better than other pressing and isolation movements as they are the most difficult at the streached part. Eventhough all the exercises probably streach the pecs the same as dumbbell flies, with dumbbells the movement is most difficult at the start. This is just a hypothesis, but tension in initial range of motion might be more effective at growing muscle instead of performing movements which streach the muscle more (preacher curls vs incline curls study) I am curious to know your opinion on this one though!!

@HouseofHypertrophy 4 месяца назад

I think that's a very interesting speculation! It could be the case but we don't have data on it currently. My current thinking is that decent tension *around* that lengthened position might be enough (but this is speculative on my part)

@vantablackecho 4 месяца назад

Is there an ultimate guide for glutes and/or hamstrings? Or maybe a comparison between best exercises that augment sprinting?

@HouseofHypertrophy 4 месяца назад

Not yet! But it's on the to do list :)

@chilliberry 4 месяца назад

Grate video! I wish you add some Periodize/volum for a week for best results.

@HouseofHypertrophy 4 месяца назад

I have other videos on those topics :) Periodization video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-H-DffGucBNk.html Volume video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-OpsAr_1R1qk.html

@wouterbouman4332 2 месяца назад

Thé moreover man!

@robbin4380 4 месяца назад

could you back as well, like chest supported rows vs t-bar and free bar rows, also the importance of deadlifts and if one can use a straight bar or hex bar

@HouseofHypertrophy 4 месяца назад

I likely will have more detailed content for the back at some point :)

@st-ok8qs 3 месяца назад

Ring push ups are underrated. If you adapt to stabilizing rings (it is easy to adapt) it will blow up your chest. Also abs work pretty good at ring push ups.

@Pclub4ever 4 месяца назад

We also need an ab guide. While many people in the fitness industry believe, that you only need to do compound lifts to get ab, I'm not that sure. I managed to get a 10-pack and seriously doubt that I would have ever achieved that without ab exercises. But I'd like to hear your science based opinion on that.

@HouseofHypertrophy 4 месяца назад

Yep, compound exercises won't be enough. I'll have a complete guide to abs soon :)

@Pclub4ever 4 месяца назад

@@HouseofHypertrophy Awesome, already looking forward to that.

@AurochsVarange 4 месяца назад

Can you do a video on training density? For example, studies usually show that it's best to rest longer for maximum hypertrophy but this is when you equate volume. But with the equivalent volume low rest periods would take like half the time as long rest periods for a workout. So based on this, someone who does low rest periods could do a lot more sets in the same amount of time. So is more dense training with less set quality, but more total sets near failure, superior or inferior? I find it hard to believe that, for example, 3 sets of curls to failure with 3 minutes rest is superior to 5~ sets with shorter rest periods that takes the same 10 minutes. Sure the 3 set group will get more reps in those 3 sets, but they get 2 less sets so it's unlikely they will achieve more stimulus by getting to failure 3 times versus 5. To me it just makes sense intuitively that supersetting or giantsetting (with antagonist muscle groups) and making my training more dense will result in more gains because I get more volume in the same amount of time. But study bros always say that it's better to rest 3-5 minutes and get as much quality out of every set as possible. Have there been any studies where they equated gym time instead of volume, and then had a group try to squeeze as much juice out of every set as possible with longer rest times and the other try to squeeze as much juice as possible out of the time they're given? I feel like density is overlooked in this sense, let's say Person A did 10 minute EMOM of pushups to failure and Person B did 3 sets of pushups to failure with 3-5 minutes rest so they both took 10 minutes. Person A might get like 100 total reps, and person B might get like 70 total reps assuming the same rep max of pushups. Person A gets more total reps, and because he's got less rest his reps are actually closer to failure on average, so the ratio of 'effective' reps is skewed in his favour too. How can more rest be superior to more volume in the same timeframe? It seems like more rest is only better if you have a limited amount of sets that you're sticking to no matter what, IE you have only three sets to work with but outside of this limitation it intuitively seems like maximising volume within a timeframe through supersetting, low rest periods etc is superior.

@chasingshangrila 4 месяца назад

Chest day today and this video comes up 👍👌

@BusterYoutuber 4 месяца назад

Incline bench and OHP for upper Flat bench and DB flies for mid Dips for lower

@zenraloc 4 месяца назад

As the video discussed, those exercises arent definitively best. For upper, I would say guillotine presses bias the stretch and proper angle. And Dips have the same restrictions as pushups do for hypertrophy. (But most people don't outgrow the incredible benefits of pushups)

@NeanderthalNatty Месяц назад

Flat barbell and dumbell press are best for progressive overload. Get a big bench and you will have big chesticles.

@papaspaulding 3 месяца назад

Anecdotal, but in terms of the bench I've found a 20 degree incline the perfect sweet spot as per hitting the full chest in terms of overall development of the mid and upper. I've not bothered with a flat bench since around 2005 a slight (20 degrees) incline is my default 'flat'

@MigzMigz35 3 месяца назад

Can you make a muscle imbalance video?

@idan654321 4 месяца назад

Has there ever been a study that compares a program that includes only pressing motion vs a program that only includes flies vs a program that mixes both for pec hypertroohy?

@CHRONICLES_UNEARTHED. 4 месяца назад

please make a video on how much protein we need to build muscle 🙏🙏

@DANA-lx8cv 4 месяца назад

Generally most people say 1 gram of protein per pound of body weight per day or so is a good number.

@avariciousperson 22 дня назад

biggest tip: have the will to workout and stay consistent

@therightman2031 4 месяца назад

We know that extrastretch excercices are superior, but we also have classical, fundamental principle of variability of training resources and that's probably what it's all about.

@colinjohnson4799 2 месяца назад

The amount of effort that goes into these videos is insane, only criticism i have of this channel is that you tend to repeat the same point just worded differently. However thats a consequence of using predominately science based resources as they also do this so its not a major criticism

@gushernandez25 3 месяца назад

I am hoping there's a video for glutes. I find it hard to focus on those muscles because I've never focused on this set of workouts. All I know is that the elliptical machine, skating, and hip thrusts workouts are some of the useful workouts.

@4thKaiser 3 месяца назад

i dont know if its too late to comment, but in his video on inner chest training michael from dr gains referenced region specific hypertrophy studies on triceps and quads. the result was that different exercises were causing hypertrophy on different parts of the muscle. so regional hypertrophy is real that being extrapolated on chest training, he said that outward pressing (direction away from middle of the chest) would involve the outer chest more and inward pressing (hand in the direction of and past the middle of the chest) would involve inner chest more. i know its very theoretical but worth trying out on my opinion. ive been doing cable chest flys going past the middle of the chest to grow my inner chest for some 6 months now.

@Kuplpa 3 месяца назад

Usually it doesn't just grow the inner chest, but overall chest making it look like the inner is specially growing.

@4thKaiser 3 месяца назад

@@Kuplpa so u would say its the same situation as with lower chest? (targeting it is superfluous bcs its already involved in other movements)

@lefi1402 4 месяца назад

When i do machine benchpress, laying horizontal, I often feel like a little snap in my elbow throat. How can I avoid that?

@jaymcn 4 месяца назад

would a press stretch the pecs more than a fly because you're able to get your elbows further behind the body?

@johnrayner3940 4 месяца назад

I'm finding rev grip dumbell flat bench quite good for the upper pecs

@thegamingampharos5798 2 месяца назад

was there a reason/lack of study behind not including the incline dumbbell press? I have found it to be a staple workout in my chest day when performed at a 30 deg angle.

@MindControlUltra 4 месяца назад

BIg Chest! Big Video!

@HouseofHypertrophy 4 месяца назад

Haha :)

@phralma1000BC 4 месяца назад

nice about to hit gym within an hour and today is chest day

@HouseofHypertrophy 4 месяца назад

Hope you have a great training session!

@phralma1000BC 4 месяца назад

@@HouseofHypertrophy had a great session

@lucashenriques4242 4 месяца назад

Make a video on regional hypertrophy, broscience or real science?

@billagap3213 2 месяца назад

Incline bench press also works the middle chest very well even the lower. So an incline is a value for money exercise since most people lack upper chest but have strong lower chest (also stored fat there)

@jaymcn 4 месяца назад

personally ive found much better chest gains focusing on the middle and lower portions instead of the clavicular head since those parts are much larger than the clavicular portion. does this make sense scientifically?

@tumelokhasake4243 Месяц назад

what is the best type of push up for each muscle 🥺

@AVB15 4 месяца назад

72 studies 🗣️

@iwhite111 4 месяца назад

It depends how you do the overhead pullover. It can be chest or lat

@gregorywondergem421 25 дней назад

When you mention rep range for push-ups at 7:01, you said 6-35. Does that mean per set?

@romanticsharksmut 4 месяца назад

Subjectively, no other exercise lights up my entire pec region like dips.

@goghvonjohann2924 4 месяца назад

How do pushups involve horizontal flexion? If you don't flare out elbows you're just pushing like in a dip. A pushup is more like raising your arm in front of you. Keep your arm close to the body, bend elbow 90. And now extend your arm such that is straight and parallele to the ground. That doesn't really involve any horizontal movement like a straight arm chest fly would? It's basically just a front raise from a bent elbow positon.

@treeman5263 4 месяца назад

Don’t have a bench can do like 60 or more pushups so it looks like we are going to need a weighted vest

@ST3FF3 4 месяца назад

Would you say feet elevated and shoulder flexion biased push ups and ring dips are a good enough combo for the middle chest, or would you add a true horizontal press?

@HouseofHypertrophy 4 месяца назад

My guess is that combination will almost certainly highly develop the overall pecs (including the mid pecs), whether a more "focused" movement for the mid pecs is needed is not currently clear (there's no direct data that comes to mind that can help me answer that). IHowever, 'd say just go for that and see how things develop over the months, adjustments can always be made if you need :)

@ST3FF3 4 месяца назад

@@HouseofHypertrophy Will do!

@jessebrown1400 4 месяца назад

Failed to uncover the reasoning behind fly movements which is for targeting pectoralis minor which is a deep muscle and not superficial like the pec major. I like this channel but you missed on this one unfortunately and no mention of guillotine's although I will say that even the researchers probably have no knowledge of such techniques because it is fairly niche conversation.

@sleepybananos1493 2 месяца назад

I still dont get it for the upper chest i feel the pump but does it grow? This is the problem. They say reverse grip is the best for this but am still confused

@THESLlCK 4 месяца назад

My upper pecs cast a shadow over my lower pecs, specifically where they meet there’s a distinct line 😢 how do I fix?

@calif1280 2 месяца назад

Do one for the whole back

@nunninkav 4 месяца назад

Incline press at 45° Feels like a shoulder exercise to me. However, doing LANDMINE PRESS, feels like upper chest, until I go too heavy! I also like the reverse grip press, but it is scary to perform. I love decline presses, they feel so nice. You can press like 20% more doing a decline.