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@sh0muf413 8 сағат бұрын
Hi, big fan, was hoping to hear your opinion on the high frequency(3xweek) low volume (5-8~ sets per week per muscle group) trend going on tiktok. Having consumed all of your content and seeing studies it looks like a higher volume (15-20sets) would be better. Also, is it so vital to feel fully recovered before a training session?
@MetaReplication 11 сағат бұрын
I’m not going to watch this video until a while in the future, since I’m currently going through all of your videos from oldest to newest (best till last). I, in fact, came here just to say that this channel is unrivalled and deserves every bit of the explosive growth that it has seen and even more on top of it. The amount of knowledge it’s given me is incredible
@joearokis8265 15 сағат бұрын
I use them all at different times for different goals. I like bands for rotator cuff work and warm-ups. I prefer barbells, dumbells, and cables for most workouts. I use machines for isolation work. And if I'm on vacation and weights aren't available, bodyweight exercises it is.
@nobletstrength 16 сағат бұрын
I usually do lying dumbbell lateral raises to failure then stand up for standing dumbbells lateral raises to failure. This way you get the best of both.
@DudeSilad 18 сағат бұрын
Lets not forget the entertainment value of the bad cheaters give us.
@retardno002 20 сағат бұрын
I'm sorry but the reason this study is the first of its kind is that it focuses on hypertrophy to the detriment of literally everything else. It's almost pointless. The only people benefiting from this are pro bodybuilders but even they reject it because it was done on untrained subjects. It's also fairly obvious. Do more volume and you will get more growth, but what about everythig else? Range of motion, tendon and joint health, biomechanics, functional strength etc.
@Abdo.R.Mohamed Күн бұрын
Back in the days : "Any one using the slightest momentum or cheating technique" Some Random DYEL channel : "EGO LIFTING ... ZEEEEROOOOOOOOOO"
@Abdo.R.Mohamed Күн бұрын
**UNTRAINED** subjects ..
@djscratchnsniff Күн бұрын
thanks for the video and tips
@gabrielgiorgio-dormon8495 Күн бұрын
What happened to muscles working as a whole?
@gabrielgiorgio-dormon8495 Күн бұрын
How does no compound movement work the side delts like that? What about upright rows and press behind the neck??
@gabrielgiorgio-dormon8495 Күн бұрын
The growth across the regions might be impacted by muscle insertions, no? Someone with longer biceps would probably have a different measurement at the upper and lower region than someone with shorter biceps. People also have different quad insertions as well. Not too sure how valid regional hypertrophy really is. If you’re using proper form and take a set to failure, then muscle works as a whole and every fiber is recruited to move the weight. Even if biomechanics affect which portion gets the most work, might it be more damage there but still equal stimulus across the rest of the muscle? There probably are some caveats so maybe do two exercises per major muscle group for extra assurance. Idfk
@amit_awadhi Күн бұрын
I workout once a year, and my gains are insane 🔥
@kornisonkiseli3248 Күн бұрын
Thanks for putting the effort to bring this kind of great content to us. Going HIT in order to truly understand failure is my primary motivation. Doing high volume worked for me but it left me burned out and took all joy out of lifting. I want to learn to train hard and only adjust volume as necessary.
@jvm30 Күн бұрын
Globe is fake
@donjunior Күн бұрын
Damn. So all the ego lifters aren't that wrong after all? That's disappointing. But I have a strong assumption: Do this study with lower reps (and bigger weights) and you will probably have some injuries in the swing/momentum group.
@Kinbote00 Күн бұрын
1. the weight wasn't the same for each arm and the cheat technique wasn't the same across lifters, so there's a lot more variables at play than just cheat vs strict. 2. it's testing untrained lifters so not reasonable to assume that it applies to trained lifters. 3. issues aside, in real life it's hard to implement progressive overload in real life with cheat reps (if you use a lot of them) because some days you might unintentionally cheat more and some days you might cheat less, and 3a. not all cheating is equal. these are all points brought up in the video and they're pretty damning imo. i'm a proponent of science, but in the case of exercise science, i think the observational study of what experienced lifters actually do is a lot more scientific than the deeply flawed experimental studies of what happened to 20 untrained lifters after 8 weeks of doing two different weird exercise protocols that no one would ever use in real life.
@Ben-vt5vi 2 күн бұрын
Regarding the Super ROM lateral raises, what would be the considerations for athletics or sport performance? I’ve been using them for climbing in the thinking that it exposes my shoulders to load in a greater degree of positions.
@kylematthews3683 2 күн бұрын
I find it easier to track progressive overload with a bit of cheating without compromising a form that feels safe and secure. If the weight gets there I consider it a PR. Then Ill do strict sets for most of my working sets
@unknownli187 2 күн бұрын
can you talk about the new volume research, aswell as the study indicating no difference in hypertrophy between… 12 sets per week per muscle group and 25.
@SkepticalCaveman 2 күн бұрын
This means cheating at the end of the set to get a few more reps is okay, but I think it's still preferable to fail the last rep than to cheat it.
@realfun7188 2 күн бұрын
If You go to failure with strict form, you can usually get a few more reps when you start cheating… simple.
@SkepticalCaveman 2 күн бұрын
@realfun7188 yeah, but those extra reps does not matter.
@jack8998 2 күн бұрын
2x20 cheat barbell curls took mine to 17.5” arms. To each their own 👍🏻
@DieTrying38 2 күн бұрын
The 2 second pause takes away constant tension on every rep
@EnellGmz 2 күн бұрын
If you can do 35 one arm pushups try convincing me that you don't have a big chest and you need to start bench pressing
@whatsupchicken 2 күн бұрын
Wait what, you do more you gain more? Crazy...
@Neotenico 2 күн бұрын
I love that you always cover potential confounding variables. I can usually think of a couple but you often note some that I never would have considered, like the momentum swing in a cheat curl potentially adding tension at the lengthened position. Thanks so much for the breakdown!
@zack4president 2 күн бұрын
Just watch Jay Cutler do ANY movement. It clearly works
@Tespri 2 күн бұрын
I would be interested to se what happens with drop sets. With them there is no need to cheat to gain true failure. Of course dropsets are time consuming so not that many people do them.
@jodycameron-roy2544 2 күн бұрын
A note on muscle lengths that people get wrong. Lengthened partials do not, generally, work best at the END of a set. Aside from some exceptions, such as calf raises, most movements are actually hardest in the lengthened position. For example, bench press, squats, prescher curls... it makes no sense to do full reps first in a set and finishing these sets off with partials in the lengthened position. Instead, doing the partials first and then when you're too tired to do more partials, following with reps that lockout works best. This is because the shorter range of motion or locking out in these and most exercises is relatively restful for the target muscle, and you can usually get at least a few more full reps on something like squats after you can no longer rep in the bottom half of the rep.
@rsvpurgt Күн бұрын
What? If I can't do lengthened partials on squats, I'm not going to be able to do full ROM. Maybe I misunderstood your comment?
@jodycameron-roy2544 Күн бұрын
If you do squats repping in the bottom half of the rep (some people call these cannonball squats) and keep going until you can't get any more done in this way, come up all the way on the last of these cannonball reps. From there, you will find you can do at least 2 or 3 more full reps. This is because you are mechanically much stronger near the top than coming out of the hole. Tension on the quads is almost negligible nearest the top, and this small amount of rest naturally let's you get more reps. It's a bit like rest pause except simply being above the bottom half is the "rest". A similar thing is true of things like barbell bench press and RDLs: maintaining near tension on the muscle in the lengthened position of these exercises rapidly exhausts the target muscle but this recovers quickly when the bar is returned to near lockout. If you look up Sergio or Arnold bench pressing you will see this: short reps in the lengthened position, followed by squeezing out long reps.
@jodycameron-roy2544 2 күн бұрын
The point made at 7:25 is astute. This is so obvious with curls that I am surprised more people don't recognize it. Especially since people like Arnold and Sergio were all advocates of "cheat" reps on barbell curls, in one way ir another, that maximizes tension at the longer lengths. There is no tension on the biceps at the bottom of a strict curl. Training explosively increases the tension at the bottom while leaning slight back at the torso both offsets the effect of the weight pulling you forwaed and lengthens the bicep. Widening the grip on the bar while keeping the elbows in has a similar effect. As Haney said "barbell curls are not a pretty boy movement. Essplode means essplode!"
@dan85bullseye72 2 күн бұрын
The studie was done on untrained lifters. It tells me that new lifters can do almost whatever and still grow a lot. Advanced lifters need to do better.
@JosephCBanda-o7p 2 күн бұрын
Nice one
@dontletmememandie6506 3 күн бұрын
xD that's it. 40secs in, as we just start, it's already debunked. 25 people xD
@dextrodemon 3 күн бұрын
i kinda think for curls at least cheat reps might even cause less injury, idk about other people but my elbows kill if i curl too much weight strictly
@blazinchalice 3 күн бұрын
Beautifully illustrated and to the point!
@Ness315 3 күн бұрын
Taking a powerlifting approach
@j.rob.5943 3 күн бұрын
Bugenhagen was right again
@zucago6110 3 күн бұрын
with some exercises like lateral raises, and some curls/pushdowns, i normally stick to strict reps until it gets too hard and that's when i'll bang out some cheat reps to failure. i have progressed a lot on my cable lateral raises because of it.
@Pokemoki 3 күн бұрын
Great video. Explains the results plus some limitations of the study in a non biased way.
@zachk2060 3 күн бұрын
Why not strict reps, then once hitting technical failure, do cheat reps to go past failure
@jimmymhoney44 3 күн бұрын
The thing is that exercising can be really hard sometimes, but it always makes me feel better about myself. I started six months ago, like I was really motivated and focused. Took meal plan on Onlymeal, started going to gym 4 times per week, fixed my sleep schedule, and honestly gains were massive. I gained like 40lbs in six months, most of it was muscle. I started out because of girls, but now I don't care about them. I do it for myself, to feel better physically and mentally.
@BlazeHawk1315 2 күн бұрын
Good sir you did not gain mostly 40lbs of muscle in 6 months unless you are on steroids. Just not physically possible, even for a noob, to gain even 25lbs of muscle in 6 months.
@jimmymhoney44 2 күн бұрын
@@BlazeHawk1315 I said that not everything is muscle. 40lbs total
@BlazeHawk1315 2 күн бұрын
@@jimmymhoney44 “I gained like 40lbs in six months, most of which was muscle.” That’s exactly what I’m saying is simply untrue without the use of anabolic steroids. If you gained 40lbs in 6 months, probably 10-15lbs of that is muscle, and 15 is very generous. Any more than that and steroids were involved. Which is fine, as long as you’re not lying about how you achieved your results. But if you think you gained 20+lbs of muscle in 6 months without the use of steroids, you’re huffing copium.
@josephrigley8974 3 күн бұрын
I've been using cheat curls consistently after doing much stricter curls and had good results. The study is interesting, and IMO it makes perfect sense.
@ghostman824 3 күн бұрын
Cheat reps when your early on in training then as you advance you dont because you need to monitor volume more for recovery. We don't need studies to know how to grow We have evidence in every massive body-builder lol. Stop over complicating it
@johangustafsson6243 3 күн бұрын
I feel like cheating also trains other muscles than the muscle u are focusing on, getting stronger on the other musles makes you able to lift more weight, not the muscle you want to train. They should have checked how much they could lift in strict form on both arms, in the beginning and in the end.
@kianhy9093 3 күн бұрын
you are my number one fitness youtuber, however i recently started to pick boxing as a hobby would you mind making videos about power, speed and agility on combat sports too?
@Dr__Pak 3 күн бұрын
Thanks for covering our paper!
@3amsleep 3 күн бұрын
Hey Dr.Pak, thanks for the awesome paper! My takeaway is that to get the same growth, subjects had to do more volume (same reps, heavier weights) with cheat reps vs strict technique, and that hypertrophy is probably driven by training close to failure no matter if the excercise technique varies as long as the target muscle is the failure point. Would you agree?
@gustavalbericchidurocher9764 2 күн бұрын
Did they use the same weight cheating and "stricting"?
@Neotenico 2 күн бұрын
Thank you for pushing the science forward, Dr. Pak! I couldn't quite glean this from the instructional videos, but were subjects instructed to control the eccentric for both the cheat & strict conditions? Also, do you know if you or any of your peers plan on following up with a study on the effects of using cheat reps as a method for increasing volume? (i.e. strict reps to technical failure followed by cheat reps to total muscular failure)
@HouseofHypertrophy 2 күн бұрын
You are guys are doing an amazing job, thank YOU!
@yungtomreme4530 Күн бұрын
Exactly! We need reproducibility! @@Neotenico
@mat9055 3 күн бұрын
Yeah, I love cheating (in the gym)
@BIGHSM 3 күн бұрын
Cool
@non_ifbb_bro 3 күн бұрын
So what I’m getting out of this is chest reps are compound workouts.
@Tommy_007 3 күн бұрын
One (important) thing is unclear: Did the cheating group just drop the weight, or did they benefit from the eccentric part of the exercise?