One of the things I learned recently is it's not necessarily the repetitions that are the most beneficial but the time under load. If the weight is moved slowly (with a 4-2-4 cadence for example, 4 seconds to contract, 2 second hold, 4 seconds extension) if done to momentary muscle failure is not only very beneficial, but also greatly reduces the possibility of injury. Great video. Really like the mechanical explanation of muscle growth.
You guys are awesome! I'm going back to uni after having completed a bachelor of commerce a couple of years ago, to pursue a career in Physiotherapy, and I just wanted to say. Between your podcast and these videos, they're an amazing learning resource and it's greatly appreciated.
Agree! I’m not into science and was always hold “you’re not good at science” when at high school. These resources are getting me into science and I’m really enjoying these.
I'm so glad I didn't click off this video! I'm so curious about how it all works and am obsessed with fully optimizing my routine for hypertrophy. This is so helpful and Interesting, I feel so lucky I found it. I love knowledge and how it allows you to achieve whatever you want.
I stepped away from my courses for some time. I completely forgot about muscle growth and am curious to relearn it. This brought it all back and more! I miss it!
Dr. Mike, love the videos. Important to know that the Blood Flow Resistance bands (BFR) do not block arterial blood but instead limit venous return. The pressures used are measurable and precises and cause a build up of metabolites thus creating a metabolic dilemma in the muscle. This in turn causes build up of the metabolites which causes that deep burn from the lactic acid. This causes the Pituitary to secretes HGH and this is responsible for the hypertrophy and strength gains. Serum HGH reaches a max level around 20-30 min and trails off after that but once the bands are released, the HGH will effect the growth of not only the muscles you were influencing with the bands, (banded extremity) but it circulates to all of the body and cause hypertrophy that lasts, even though you may not be working those other muscles. . I am a Physical Therapists practicing for 44 years and use the bands on patients with uncanny success.
I really like that you explained WHY a moderate rep range is beneficial for hypertrophy. The lactate production explanation was great! Thanks so much for this!
This is what I needed, continue posting videos like this, it's so helpful. Btw. I don't saw anyone explaining this topic on such a deeper level! Keep it up!👍
Wow, thanks a lot Mike what a beautiful explanation.. you make such a complex system sound so simple! You have a super understanding of this topic thanks a lot for sharing your vision! Keep up the good work mate, you are a true inspiration! It's clear to see that you have fully understood hypertrophy and put it to practice! Absolutely brilliant stuff man keep up the great work! Going strong.. Dr. Mike 💪😎
Sir, many thanks for sharing your knowledge in such a great way.... it is always hard to find someone who can explain stuffs so that it is easy to understand..
What i learned, For hypertrophy training: Moderate load and short rest period. For strength training: high load, long rest period. Concentric and eccentric movements are equally important for hypertrophy. Hypoxic training is also important.
@@zber9043 yes i know about that but I’m more interested in its effects on our muscles. For example Bruce lee did static training for several muscles and he was strong but lean, so i was curious as to whether static training and strength without size are correlated
@@bendadickclone7962 yes I think so absolutely. I assume what you’re referring to is isometrics and you can compare them in a way to high load low rep training because isometrics training is just you doing maximal effort in a short amount of time just without movement. It’s going to train muscle fibre recruitment aswell
Old school Bro hypertrophy programs involve training muscles using an undulating Periodization with different rep scheme over a 2 week period - high repetition, medium repetition and low repetition to develop all muscle fiber types (Type 1, Type 2a and Type 2b) and achieve both myofibrillar and sarcoplasmic hypertrophy.
Dude, you just blew my mind. Seriously. I also teach, philosophy, and I try to do it kind of like you. I like your enthusiasm. But also, I try to give them info they may find interesting or valuable, whenever possible. I stopped the video at 17:45 because you just said there are different types of muscle hypertrophy. What?! That means maybe one could target one or the other type depending on various factors, or perhaps try to stimulate growth of all types. Wow.
Yeah, when he broke down how different hypotheric events influence muscle growth it made me wonder how to include it into my weight lifting programs I'm doing. I'm going to start a new one and rewatch this video to tweek it for peak jokiness lol
Please, do a video on how muscle relaxation occurs. I am of the view that it is a passive process but many of my medical school lecturers have said that it is an active process where ATP is used. However, just recently when we were doing our respiratory system module, the physiology lecturer said that relaxation of the diaphragm is a passive process but when asked how and why, he could not explain it.
Amazing talk! I'm 6'6 and 280 but my macros aren't giving me results. I'm huge but people don't realize it till I'm directly in front of them. What diet would you recommend for a guy like me who doesn't want to starve and enjoys being big, but wants to shred down a little? Absolutely brilliant breakdown by the way. ❤
Resistant training will activate; muscle hypertrophy actions Inhibit muscle degradation Stimulate the release of anabolic hormones MPS = rate of Muscle Protein Synthesis depends on protein, work to fatigue, and rest. EiMD - Exercise-Induced Muscle Damage DOMS - Delayed Onset Muscle Soreness Appears 24-72 hrs (2-3 days) after the exercise Satellite cells are produced to repair the new muscles, and they stay long after once stopping training. Tenderness - pain without exertion Types of hypertrophy Sarcoplasmic Connective tissue Myofibrillar Hypertrophy is caused by; Mechanical tension (Sarcoplasmic) Metabolic stress (connective tissue) Muscle damage (myofibril) Bodybuilders Moderate load & short rests Powerlifters Higher loads & longer rests Satellite cells are like muscle stem cells They donate nuclei to the damage muscle It calls for pathways to build, like mTor and many others 70% of the muscle are microfibrillar proteins 20% sarcoplasmic 10% mitochondrial Repetitions 1-6 Low: 6-12 Medium 12 + High Low to Medium reps is good for hypertrophy. ATP and calcium are needed for muscle contraction. 1-3 secs: ATP/PC pathway provides immediate energy. With more load… Glycolysis (glucose for energy) when entering 6-12 reps. Initially with the available oxygen (aerobic) Anaerobic once the oxygen is depleted, producing lactate. Lactate pulls water into the cell, and it swells and stimulates anabolism… protein synthesis. Also associated with testosterone and Growth hormone levels. With more volume… (adding all the sets and reps in a single session) The higher the volume, the better the hypertrophy. Hypoxia or vascular occlusion training Lack of oxygen produces nitric oxide NO dilate vessels Once you remove the constricted band, oxygen rush in with nutrients for the muscle, all they metabolize required for the muscle to grow.
I looked at this video and want to know about my muscles. I am 75 years old and when I flex my biceps, for example, they feel rock hard. I can easily bounce them. I am quite thin. So I have wiry arms. My biceps are smallish. Is there any explanation? I exercise regularly, riding a bicycle and working out in a gym about twice a week. I started working out (3 times a week) in 1979, kept at it until the year 2000. I was at my strongest between those periods. The biggest change in weight in adulthood was when I went from 130-140 lbs. to about 160 lbs. in 1979-80. After that my weight remained fairly constant to this day.
Would like to have seen videos on how myofibriller training actually works if it does, sets in rep ranges would be nice, do the cells start healing during our rest. Between sets, after our workout is finished
Great discussion but it is all predicated on using glucose as the source of energy. I am am on a Keto diet. I am 84 years old a would like to keep on that regeme because of the over all benefits of the Keto way of life. Any help appreciated. thanks.
Muscle growth is a pretty simple process. Train hard -> reps slow down -> muscles produce more force -> elicit mechanical tension -> muscle fibers enlarge -> muscle gets bigger. Do this consistently while applying progressive overload, and you become chad
Please sir, a question. Athletes have been found to have bradycardia and at first, I thought it was because of hypertrophy so as to pump blood to the whole body during exercise. This eventually leads to increased force of contraction. But then again I heard ventricular hypertrophy cam cause heart failure...I Don't understand why
This is fascinating stuff, thanks Dr. Mike! Along the lines of leveraging lactate and growth hormone, I've read that supposedly one can lift with bigger muscles to possibly promote the release of more growth hormone throughout the body compared to a smaller muscle. Example, if my goal is to get larger biceps, doing bicep work alone is good but there's a limited amount of lactate and growth hormone being released. However if I incorporate quads/hamstrings (significantly larger muscles relative to a bicep) along with my bicep day, by leveraging the size of those muscles and the growth hormone that results from working those big muscles, I could potentially be supplementing more growth hormone into the biceps than just with bicep exercises alone. Curious if you've heard of such a thing and to get your thoughts? Thanks!
So what are your thoughts on the duration of load and duration of rest? Since a rep is just a measure of time under a given load, it terms of gaining muscle, does it matter if the duration is ten one second reps reps or one ten second rep? I've also heard after 3-4 minutes of rest between sets, most your strength recovers. However, i've done experiments that say otherwise. For example, i've tried resting for 1 - 10 minutes and each successive minute I was able to gain more of my initial strength back.
what are these studies mentioned regarding increasing number of sarcomeres in series from eccentric movement and increasing number of sarcomeres in parallel from concentric movement?
Mmm so muscle contains triglycerides, I thought that they could be dangerous as they are produced by stress and if not used finish up congregating around the heart tissues.
