The Most UNDERRATED Muscle Building Principle 

The beauty 😍

No, you can get stronger without getting bigger so you’re wrong.

wrong, you can just pick it up and after that let it fall down by itself ;)

@@scootboot1336 i hope this is a joke i cant tell

I done that today

This is great to hear, thank YOU for checking out the video my friend!

Financially-well-off Piano was already onto this when he said "change up your exercises to confuse the muscles" 😂

Check out Vince Gironda. He trained most of the Golden Age bodybuilders and was way ahead of his time.

Thank you dude, that's very kind of you! :)

I will not be betting against you on that on Sean. This channel will 100% blow up.

No cap

Can I buy stock in this channel??

This is bs

Sweet! :)

Ill do the same, thx u

nice one. do you wanna add a 4th week, the cable week?

Good. This way things don't get stale.

Variety is where it's at.

Hahah, thank you dude :)

😂

Great! :)

This is what piases me off about the "you can't spot define" crowd.

@@Trollamollex Well it depends. The chest in that regard is very special, because it has different fibers running in different directions. You can't target your inner or outer chest just as you cannot target your upper or lower bicep.

huh I'm the opposite my lower chest is bigger and the upper is pretty small because i did pushups for a couple months. I got weights and ive been bench pressing now for over 2 weeks, i wasn't that educated before now i am cuz of this videos i didnt know there lower chest upper chest before so thats why my lower is bigger ru-vid.comhMSOTiXf8do ru-vid.comReSFxw18AfA

@@Trollamollex The argument has always been you can't spot REDUCE. Which means you can't pick where to burn fat on your body by working that area more, which is 100% correct. A lot of people try to get a 6-pack by doing sit ups and crunches when they're at like 30% body fat. You can't do that it's literally impossible. No one said you can't gain muscle to make your muscles more visible. People said that you can't control where your fat comes off first

Thank you for your kind words, and welcome! :)

Thank you dude, your kind words truly mean a great deal to me! Also, amazing summary!

I appreciate that, thank you for your kindness. And yep, exercise variation is key!

@GENETIC BEAST You should change your channel name to "GENETIC BREASTS" because you've got some big jugs on you lad! 🤣🤣🤣

All well and good in theory but it’s hard to track gains with more than 1 or 2 variations per exercise

@@user-en5vj6vr2u Howso?

@GENETIC BEAST 🤡😂🤣

Hey I liked the concepts put forth. Can you be more specific about what types of exercises. Eg: with the biceps forearm?

Hey, I'll probably make seperate videos for each muscle group. For the biceps, selecting exercises at different shoulder angles probably works (i.e. preacher curls, standing curls, and incline curls). Training the forearms would be a little different. Hammer curls would be useful for the brachioradialis. Wrist flexion exercises for many muscles on the anterior compartment of the forearm (like wrist curls), wrist extension exerices for the posterior compartment of the forearm (like wrist extensions).

is the question what we did as hunter gatherers even relevant? 1) evolution has not optimized us for long life and good health. it has optimised us for reproduction. therefore, after our horny twenties, we are essentially garbage and ready to be discarded. looking back in history probably won't help us to gain any insights in how to live longer and better. 2) we probably didn't have abundant access to protein in the past and we surely didn't have Men's Health Magazine and Hollywood showing us buffed up men all the time. I highly doubt any hunter gatherer ever looked like Schwarzenegger. People probably looked more like greek statues or people in African/American/Australian tribes: pretty lean and skinny, not at all hard to achieve, a minimum of movement, bodyweight exercise and good nutrition does the trick. PS: this is not meant to be a criticism of your comment. I fall prey to this idea that "in the past everything was better" myself all the time and recently a friend noted that evolution doesn't optimize for a long life (and that's what we all want, right?) so that got me thinking.

@@mbrochh82 Pushing those hunter gatherer and natural movements to the limit and adding better nutrition is probably just common sense for maximum muscle growth though? The only way to look like Arnie is roids.

Thank you so much dude!

I'm still lost lol

Thank you so much my friend, that's very kind of you!

That's very kind of you my friend, thank you :)

I appreicate that dude, thank you!

Wow, thank you so much for your kind words my friend. They truly mean a lot to me, I appreicate you!

Wow, thank you for your really nice words. They mean a lot to me :)

Thank you my friend, and welcome to the channel :)

Thank you dude, this is great to hear :)

Very interesting questions my friend, and thank you so much for your kind words!!!

Interesting, thank you for sharing! and yep, things would be a lot more simpler if one exercise was enough!

Its more about your elbow position in relation to your shoulders

That isn't a mystery, they emphasise different heads of the tricep.

@@ReLoadXxXxX Yea, I know. I was just confirming it with my personal anecdote:)

Do hindu pushups and see bioneer video. Check my comment on that video for breathing pattern.

Thank YOU for your kind words, I appreciate them!

Thank you so much for your kind words, they sincerely mean a lot to me !

ye gym rat would just say "do different exercises to hit the same muscle differently "

for real just train like you got hit by a bus and you're doing great :)

I disagree. Common gym bro knowledge dictates that light weight high reps 12-15 range for size, heavy weight low reps 1-5 range for strength. I have worked out for 20 years this year at age 34 and have never heard much of this information.

@@nicky_hashtag4264 8-10 for compounds, 15 for isolations (or sometimes a rep pause set) ......3x a week, 1 intense hour maximum. Done.

Important to back the obvious with science though. I see a lot of guys going on the whole "all you need is squat bench dead" rant. 5x5 made some incomplete concepts trendy.

Thank you, that's very kind of you! :)

Thank YOU for these really kind words, they truly mean a lot to me :)

Thank you so much!

Thank you! that's very very kind of you :)

Nope. Low weights, high reps and sets all to failure creates way way more growth….time under tension is the key.

@@jimdandy9118 but the video just said it didn't matter...

Thank you, and welcome! :)

Interesting! Increasing load can increase fiber recruitment, but also peforming reps to or close to failure with a given load as well :)

Thank YOU as always for the kind words and support :)

Thank YOU so much, that's awesome to hear!

If you leanr the function of a muscle it will help u understand what each movement works which muscle groups. The way I like to think of it is imagine your muscles being a string on a skeleton or some stucture for example think of this way the biceps attaches to your forearms if you stick a piece of string on your forearm and pull it. It would perform the same function as what your biceps are doing

Hey, you can simply create your own regime and experiement around. Evaluate how things are progressing and make any adjustments when neccessary. I'd say don't get caught up in trying to do everything perfect in one go. Regimes online are not neccessarily designed for an individual, they can be great, but long-term, figuring out your own regime is the way to go. By the way, at 9:34, that's a leg extension not leg curl, a leg curl would have the padding on the underside (not overside).

Just do starting strength

Agreed!

Thank you for your kind words, they sincerely mean a lot to me. Welcome to the channel :)

Awesome to hear! :)

Thank you so much, that's very kind of you :)

I also hope more research arises in this area! :)

No problem, thank you for checking out the vid! :)

Awesome to hear, thank you so much

I tend to feel a much better mind muscle connection when slowly contracting and doing more volume less weight

Yeah, people have their preferences :)

And some old guys can’t lift heavy because of too many injuries eg:pain.

Fair do’s

Be sure to take care of your joints, tendons and ligaments. The connective tissues are key to longevity.

Thank you my friend, that's very kind of you!

@@HouseofHypertrophy how do we use this in traning

As noted in the video, you're just going to want to ensure you perform a couple of biomechanically different exercises for each muscle. For example, training the triceps and biceps with exercises that differ in the shoulder angle used is likely a good idea.

Thank you so much dude!

Haha, thank you dude. All those you mentioned are inspirations :)

Hey, thank you! It's a difficult question to answer and there is no one answer, haha. Different people will tell you different things. Here's the thing, if we broke stuff down more, some exercises despite targeting the same muscle group generally, don't target the exact same regions. As an example, the bench press seems to be very good for growing the lateral head of the triceps, but not so great for the medial head, and very poor for the long head. Conversely, triceps skullcrushers (an isolation triceps movement) does not grow the lateral head very much, but does grow the medial and long head very well. In this case, both of these exercises together are quite complementary (the bench grows the lateral head, while the skullcrushers grow the medial and long head). It's difficult to say what number of sets we should assign to each exercise in this event, haha. The point I'm trying to make is counting sets is very difficult to do precisely or scientifically. I think individuals should just do whichever they feel is comfortable. At the end of the day, what's most important is you're making progress on your exercises, and if you're doing this (regardless of how you're going about counting sets), all is good :)

Same day unless you only care abt strength and not size

I have a video on training frequency on the channel (called "comparing training splits"). Essentially, peforming all exercises for a muscle in one session is similar to dividing across more days when performing 12 or fewer weekly sets per muscle. With higher volumes (more than 12 weekly sets per muscle group), it's not clear what training split/frequency could be better, so select whichever you like :)

Awesome to hear, thank you dude!

Thank you my friend, I appreciate that! :)

Yeah, in the very long-term, have an array of different exercises that you use intermittently is probably beneficial

Does this still hold true if you would overload with consistancy?

role*

Playing a ROLE

@@papakeno1105 Of course, but make sure you don't go too heavy too fast so your tendons have enough time to grow.

I appreciate that, thank YOU! :)

@@HouseofHypertrophy Where are the links for the 2 videos which are the continuation to this one? Are them the 2 next videos in chronological order on your Uploads list?

No problem, thank YOU for checking out the video!

I have not fully explored the research yet, but I believe there's evidence showing training under hypoxia (environments with lower oxygen) is still similaly effective to training under normoxia (environments with normal oxygen) for both strength and muscle growth. Here's a meta-analysis that indicates this: pubmed.ncbi.nlm.nih.gov/29045191/ Did this answer your question, or were you interested in something else as well? :)

I think it would be beneficial depending on what failed. Was it the muscle load build up of acids, you’re cardiovascular or atp production of the muscle. If it’s atp or cardiovascular failure that stopped you from doing another rep then sure. Or do you mean like increasing atmospheric and oxygen concentration and the effect we see in insects and plants being hypertrophic could you make giant muscles?

@@HouseofHypertrophy thanks, super cool response, wasn't expecting that.

@@codyvowell5046 a little bit of both of those but yes you completely understand where I was going with that

Thank you my friend!

Thank you my friend, I appreciate you!

Awesome!

So you divided the same series in 2 diferent excercises? Or now you do the double series? (I mean for the same muscle for example triceps)

Thank you for your kind words dude, they truly mean a lot to me. I defo plan to keep on creating content and improving my videos and interpretation of the research as I go along!

Thank you my friend, and I plan to have more detailed videos on how I think one should train various muscle groups

Yeah, based on the evidence, it does seem as though certain exercises hit specific areas of a muscle :)

Who's ever said you can't target different areas of a muscle?

@@rupert909 I'd like to know that too. Nothing I've read said you couldn't do that. The only thing you can't target is fat sites.

Sure, but the point of this video was the exercise variation is also notable for growing a muscle :)

Rest and nutrition matter also !

@@smartypants4571 So does air and water 🌊 lol.

Awesome to hear, thank you!

Thank you! I plan to have strength related content on this channel itself at some point

I would be careful to not jump to conclusions here. The studies that were mentioned merely found out that growth was different for upper, middle and lower sections of a given head. Given that muscle bellies usually are thickest in the middle that would make sense. It would be interesting to see, if a different exercise produced a different result. As far as doing different exercises for different heads goes, that's not really denied by anyone (at least I never see it).

No problem, thank YOU for checking out the video :)

Welcome!!!

Thank you my friend! :)

Thank you dude, I appreciate you!

Thank you my friend :)

Thank you os much!

Thank YOU!

Welcome, and thank you for your very kind words!

Thank you!

Thank you my friend!

Thank you so much my friend!

Thank you my friend, welcome ! :)

Awesome, thank you my friend!

No problem! Thank you for checking out the vid !

Thank you dude, I appreciate that!

Thank YOU my friend!

Thank you, awesome to hear :)

Awesome to hear ! :)

Thank YOU!

Thank you so muhc :)

Thank you dude! Welcome :)