Large gains in minimal time: the minimal effective dose for hypertrophy│Dr. Brad Schoenfeld 

... and rest less than 1min to gain muscle yet rest more because higher volume overall is also effective. The last part of this video contradicted everything, it's a sweet spot we must find.

So only 4 sets a week per muscle group?

​@human_hope yes but not optimal

@@human_hopejust lift. Be consistent. There’s no right or wrong. Age, rest, diet and genetics play to big of a role

Exactly!

There is no one size fits all exercise system. Some enjoy the HIT one set to failure method. Others do multiple sets high volume training. . Everyone is different. You have to find which method works best for you

"work every muscle every day" is complete insanity. Twice a week is where most people should start (and probably continue indefinitely) Heavier loads that yield 5-10 reps per set are more time efficient. For ~90% of people, two sets per lift is just fine if done with high intensity. You don't need to live in the gym and do everything in an "optimal" way to see great strength and muscle gains.

Here’s the real question: do you understand how to warm up properly? Sounds simple. It’s not.

Ya? If he’s such a great coach who does he look like he’s never touched a weight in his life? I know we’re supposed to go on the info and not what the person looks like necessarily but come on. These scientific lifters or coaches go on these studies where the people in the studies are always new or inexperienced lifters. It’s never shown to work on people that have been lifting for years. I guess what I’m trying to say is most of this shit is so easy compared to what these “experts” are putting out there. The most ridiculous part is I’ve heard quite a few of these sciences based guys watch jacked dudes lifting footage and they’ll critique their form and rep schemes when it’s clear that they obviously know what they’re doing.

You are basically doing five sets of five per muscle group, correct? Generally, sets of five are considered more optimal for strength. Maybe do three sets of twelve to go big. You should not be able to do the 13th rep of the 2nd and 3rd set... if you can do the 13th set, you need a little bit more weight. If you are doing it for health & are shot on time, you'll get roughly 60-70% of the strength results from just one set of your circuit - provided you do it slowly and close to failure. Maybe add some squats ;-)

Biceps curls before deadlifts sounds like a great idea if you want to increase your chances of tearing your biceps.

Would absolutely ditch circuit training if your goal is purely hypertrophy. If your goal is cardio and/or being able to frivolously blast through movements for no results, keep the circuit training. If you like the feel of a circuit, try supersetting a bicep and tricep movement on your arms day. I.e, pushdowns -> ez bar curls for 10-12 reps. Deadlifts, seated rows, overhead presses, chinups, all are big movements that need to be progressively overloaded over time and dealt with as individual movements with a proper rest in between sets, before you move onto the next big heavy hitting movement.

He is 61 and natty. Imagine being that age with the low test that comes with it and still look like he does. I think it’s a good physique for someone that age.

I wouldn´t go as far as to say his whole work is false but after I saw the video of him doing lat pulldowns to "failure" I became a lot more suspicious about his research, especially research about training volume and intensity. Apart from that I know from my own experience that one set to failure works just fine for hypertrophy if actually taken to failure and I don´t care what he says about that anyway.

He's not a bodybuilder. He has knowledge but applying it is a different story.

Funny I found your comment because I literally just turned this off after five minutes thinking this guy is talking absolute nonsense. Anyone who has been in the industry as long as you will know that health and fitness has corporate amnesia. I’d much prefer to study the works of Vladimir Janda and his peers.

Lol he's just a skinny dude but has good info

Lets see what kind of shape you're in when you're 61.

So what? You’re fat.

He is 61 and natty. How many guys at that age do you see with that physique?

Dude is like 60...Professional bodybuilders hire him to put together their program

​@@nboss968name one

You`re basicallly talking about one huge drop set for every exercise. If you like doing that, go and have fun, it surely works. You don´t have to go close to or to failure with the first and heaviest set of weights,, it´s only important to reach that point once during the whole drop set to set a stimulus for hypertrophy. Drop sets are great to find out what your personal momentary muscle failure actually feels like because if you do a set of, let´s say leg exxtensions, you start with 170 pounds and do 12 reps and you reach failure. Immediately after you drop to 160 pounds and do another 12 reps with the same speed. If you can do that you probably had a lot more in the tank with the 170 pounds.