The BEST Progressive Overload Way (New Study)

Alpha Progression App: alphaprogression.com/HouseofH...
What is the optimal way to progress (aka progressive overload) for maximizing muscle hypertrophy and strength gains? Two popular ways are to either increasing the weight (load) lifted while staying in the same rep range, or to perform more repetitions with the same weight. A newly published scientific research paper has compared the two. In the video, we analyze this study and fit it into the overall scientific research.
Timestamps:
0:00 Intro
0:41 Part I: The New Research
1:53 Results + Underappreciated Info
6:05 Part II: Different Paths Same Gains?
7:56: Part III: Increasing Sets or Frequency?
11:05 Part IV: What About Strength Gains?
12:17 Part V: Summary
Beats:
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2) Playboi Carti x Pierre Bourne Type Beat "Different pt6" (Prod. Fedia) - • [FREE FOR PROFIT] 💫 Pl...
3) AMBIENT CLOUD RAP TYPE BEAT "OUTER SPACE" - • [FREE FOR PROFIT] AMBI...
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References:
Chaves (New Study) pubmed.ncbi.nlm.nih.gov/38286...
Plotkin (Trained People) pubmed.ncbi.nlm.nih.gov/36199...
Lima et al. - pubmed.ncbi.nlm.nih.gov/29584...
Angleri et al. - pubmed.ncbi.nlm.nih.gov/28130...
Schoenfeld et al. - www.ncbi.nlm.nih.gov/pmc/arti...

[@HouseofHypertrophy]

Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps + further notes: 0:00 Intro 0:41 Part I: The New Research 1:53 Results + Underappreciated Info 6:05 Part II: Different Paths Same Gains? 7:56: Part III: Increasing Sets or Frequency? 11:05 Part IV: What About Strength Gains? 12:17 Part V: Summary At 11:24, we mentioned there are two technical considerations. What was I talking about? With the study on untrained people, remember one leg progressed by increasing load, while the other leg progressed by increasing reps. The problem with this something called the "cross-education effect" (also known as the contralateral effect), whereby strength adaptations get transferred to opposite limbs. For example, if you only trained your right leg with an exercise, your left leg would actually still see some strength gains. Note, this problem does not exist with muscle growth. That is, there is virtually no transfer in muscle growth between limbs (i.e. training the right leg results in virtually zero growth in the left leg). Here is a great paper illustrating this: pubmed.ncbi.nlm.nih.gov/37423835/ Some people may be surprised at this since they think temporary anabolic hormonal increases (testosterone or growth hormone) from training one limb should end up growing the other limb, but as discussed previously at the House of Hypertrophy ( kzbin.info/www/bejne/pn-yk2qgpMieick ), as well as this paper ( pubmed.ncbi.nlm.nih.gov/29172848/ ), temporary elevations in anabolic hormones play virtually no role in muscle growth. Anyhow, due to this confounder surrounding strength, this study does not allow us to know if true strength gains are different between progressing by load or reps. With the study on trained people, it was smith machine squat gains that was assessed. The potential problem with this is that subjects did not train with this exercise (rather a barbell back squat was used). Considering this, the use of the smith machine to test strength may have been too "non-specific". Yet, this study might still be evidence when we test more "general" strength, progressing by reps still delivers excellent gains. But it remains possible (and probably likely) that if barbell squat strength gains were tested, a difference between groups may have been seen.

[@starc.]

reps are safer than load short and long term, more strain during each rep makes less efficient growth curve more strain and danger on ligaments tendons etc.

[@TheBirdmon17]

can you do a deeper dive on growing forearms, lower abs & calves using seated calf machine only?

[@Michaah]

​@@starc. I feel like i cant really add reps to some exercises. I can overhead press 40kg for a max of 10 and 50. literally. also: since you can leave some reps in reserve it isnt too hard on you to increase weight. if you deload regularly you also make sure to not overdo it. but I would agree that it is safer if you dont do the above to increase reps over load

[@starc.]

@@Michaah once hitting max reps ye then add weight, doing it in that sequence offers highest body protection. Reaching failure with heavy weights is more dangerous than light as bigger weight can snap bones and whatnot easier when muscles fail. Its building a foundation to then later support bigger muscles and loads

[@Michaah]

@@starc. I wouldn't even train to failure... start with 3 RIR and add weight until you reach 1 RIR and then I might reach concentric failure. this happens maybe 2 times in a mesocycle.

[@rasmuslinnemann6722]

Aim for 8-12 reps, and once you can do 12, overload the weight. Until then, add more reps. Proven formula

[@videogazer801]

That’s a complete lie. The magic number is 15 repetitions of 4 sets with proper form before moving up in weight. SMH

[@yamother2680]

@@videogazer801 u must be a professional yapper 😂😂

[@videogazer801]

@@yamother2680 but I’m right though

[@Balloonbot]

@@videogazer801 That’s a complete lie. You do 1 rep of your max weight, then take a 30 minute break, maybe a snack. SMH

[@videogazer801]

@@Balloonbot true

[@VernCrisler]

I think "training harder than last time" is just a metaphorical way of describing PROGRESSIVE resistance. If taken too literally, however, it could easily lead to injuries.

[@KenanTurkiye]

Injuries might be ones least worries, you may run out of plates in the gym. :P

[@Coneman3]

The stronger you get, the heavier you lift but you need to reduce length of workout and train less frequently. You can easily maintain gains with very little work. Don’t worry about taking a week or 2 off. You will barely lose anything and it will do you good.

[@nabilsheikh5749]

Babe wake up house of hypertrophy posted a new video

[@HouseofHypertrophy]

😂 Hope the video is informative!

[@thatweakpowerlifter2515]

He made an app for that if I'm not wrong ​@@nabilsheikh5749

[@TheOutlierToday]

He has never done videos like that

[@run2fire]

Whatever it takes

[@salguodrolyat2594]

Only reason to wake up babe is hypertrophy of your own house.😇

[@happycompy]

Loving the synthwave music!

[@HouseofHypertrophy]

Shout out the all the creators behind the beats! (in case anyone in wondering, all the links to the beats are in the description)

[@willemzietsman1187]

thanks for making these kind of videos it has really help me alot to understand about fitness in general

[@HouseofHypertrophy]

This is awesome to hear, thank YOU for checking them out!

[@oscardunn8060]

The fact that you put links not only to the sources for the video but also the music is really appreciated. Subbed.

[@HouseofHypertrophy]

Thank you so much! Welcome to the House of Hypertrophy

[@_coachcraig_]

Superior video! Been watching fitness vids for many years. This is outstanding!!!

[@user-hq5jz9ur8k]

Eyyy, within 10 minutes of publish again - support from South Africa!!! 🙋🏼‍♂️

[@HouseofHypertrophy]

Thank you so much! :)

[@user-hq5jz9ur8k]

Video completed. Personally, will opt for increased load over reps 🙏🏼 great video, great visuals, great information 🙏🏼

[@BallsFTW]

I love you@@user-hq5jz9ur8k

[@Muphenz]

I'm a fan of the double progression method. It involves starting an exercise at the lower end of the rep range. The next day that you perform that exercise in your workout routine, you increase the reps by one for all sets. This progression continues each time you perform the exercise until you reach the maximum reps for all sets in the given range. After reaching this point, you increase the weight and begin again with the minimum rep count. Example: Let's say that I'm doing 3 sets of 6 to 8 reps for an exercise. Day 1: 3 x 6 Day 2: 3 x 7 Day 3: 3 x 8 Then you add weight and restart from day one. Keep up the excellent work! Your videos are top-notch, and even Jeff Nippard has commented on a few. He better watch out before you steal his audience, haha.

[@karuns9500]

Question. So do you do the same exercise each day or do you increase by one for each week you workout the same muscle group?

[@bevaughnhenry4983]

I do a mix of high reps low weight and heavy weight low reps…and do it such a easy that it equates to the same volume

[@HouseofHypertrophy]

Agreed, that is a great method! Thank you for the kind words and support as always dude :)

[@amermeleitor]

​@@HouseofHypertrophy what is the best number of sets per exercise per session? 3? 4? 5? 6? Other? 🤔

[@msimsimo]

From the research I've done and from hearing what Mike Israetel has said about the subject, 6 to 8 sets per muscle group per session is optimal for muscle gain @@amermeleitor

[@Natepullup]

Needed this motivation, bout to go for a new pr with dumbbell bench press, wish me luck fellas

[@TwiceBorn420]

Harder than last time, smh😂🤣😂 Love the channel, excellent work!🔥🔥🔥💯💯💯

[@HouseofHypertrophy]

Thank YOU so much!

[@JigmeyT]

thank you for the summary!

[@ProduceAthletics]

This content is amazing!

[@HouseofHypertrophy]

Thank you so much!

[@user-fn1cd6mo9z]

Overload is really just about increasing stimulus to counteract the effects of muscular adaptation, i.e. reduction in hypertrophy and strength signaling. Anything that increases the intensity of stimulus is a viable candidate for overload, to the extent that it does increase stimulus. You can even stack different intensity modalities, which is a great approach.

[@gushernandez25]

I like to do the drop set until failure technique. Its so useful in getting out of a position where weights are too heavy to reach failure.

[@jumpy2783]

Ermmmmm anyone else lost

[@LMN22]

Ah perfect! I was wondering this morning which is better. Crazy timing

[@HouseofHypertrophy]

Haha, hope this helped clear up any confusion you may have had!

[@ryolacap]

I do both… I just blew your mind 🤯

[@rakshitnair9795]

Good stuff

[@bramorant5613]

Goated channel

[@HouseofHypertrophy]

Thank you my friend!

[@DavidBruceChadington]

Awesome video. Finally some light into a very controversial topic

[@superrex723]

This is a very interesting video 😮

[@KarinSatori]

I liked the video before I even watched it because I know Ím going to like it 😊

[@HouseofHypertrophy]

Haha, thank you!

[@wongwu]

Do you have any plans on analyzing studies on optimally increasing cardiovascular endurance? I know it would be getting outside of your wheelhouse a bit, but it would be very interesting.

[@leonardofalcao9752]

Once more and I dont get tired of saying it, bro: BIGGEST respect for this guy's work. Nothing less than amazing. Thank you very much! And BTW: I notice by myself how my strenght increases like never before since I started adding more weight and prioritizing 6-8 reps! Regards from Brazil.

[@HouseofHypertrophy]

Thank YOU for the kind words, I truly appreciate them :)

[@davidperezgonzalez1839]

Sometimes is easier adding 2.5 kg than doing another rep. And sometimes not, so it is the knowledge and experience that tells you that.

[@xFoulyz]

Fr, I've been pushing bench hard recently. I got 110kg for 4 for 2 weeks, couldn't get the fifth. Decided to lift 112.5, got the 4. Sometimes to break the plateau you just have to force yourself to go heavier

[@videogazer801]

Damn. This is a good channel

[@HouseofHypertrophy]

Thank YOU so much !

[@guntertorfs6486]

Another extremely useful video , with practically applicable info , that goes to the core of what one needs to know about weight training , in order to get to the best results without having to waste time on all kinds of way off bro science. The best channel on you tube on the subject. No hyperbole.

[@michaelpease2103]

Before even watching: both over time bro.

[@markolehtonen6640]

TUT is one good way of increasing burdening what muscle experiences, and for progressing forward. Progress doesn't always have to be either reps or load or volume.

[@sairam71]

amazing channel. doing gods work here

[@HouseofHypertrophy]

Thank you for the kind words! :)

[@D3RHiRO]

Amazing content right here! Been in this circus for over 25 years and that video is on point! Regarding total number of sets: I am using Alpha Progression and it had me doing 35 daily sets in a 5 day training split resulting in 175 sets per week for the peak week. This definitely was an experience but I will never do that again 😅

[@HouseofHypertrophy]

Haha, it will depend on the setting selected (training experience, session duration, etc.) . But 100%, adjust those numbers down when you feel it's too much :)

[@erikschubert9764]

Thank you again for the valuable information: From the study’s data to the practical application. However, like you mentioned some exercises maybe more suited for adding weight than others (isolation vs. compound). Considering the time saving aspect (like antagonistic super sets) „too“ high numbers of repetitions in a set might be unfeasible because of the cardiovascular system being the limiter instead of the target muscle.

[@zerrodefex]

Also when it comes to going high-rep when you go past 20 you start turning it into an endurance exercise rather than a strength builder. Fine if conditioning is your goal at the time but not if you want to optimize your time for strength or mass.

[@hawrazhede]

Please do a video about most knee and or lower back friendly exercises!!??

[@milhoverde667]

Dude i swear that since i discovered this channel, im seeing every video, such great quality! I have a question (for anyone who feels qualified to answer/share experiences) that may be kinda dumb, but it bothers me a bit. I always see people talking about 3 sets of 8, and it seems crazy to me cause i cant do a second hard set of any exercise without failing at least 2 reps earlier. For example, a bench press for me usually goes: 1st set - 10 reps 2nd set - 8 reps 3rd set - 5 reps Could it be that im training with a RIR too low? I aim to leave 2 reps in reserve but in reality i think i go to almost failure (couldn't complete another rep if i tried). Should i stop my sets 1 reap earlier or something?

[@NMIBUBBLE]

If your a teenager or in your 20 and 30 some people can do the Bulgarian workout, 3 weeks on 1 week off, do for three months, as following use your basic compound movements, First three weeks 3 sets of 15-20 reps, Next Three weeks do 4 sets of 8-10 reps, the 3 weeks do 5 sets of 5-8 reps! It's solid Now in-between those do a few sets of isolation exercises. just 3 sets of 8-10 reps will do, and you can do your abs any exercises 3 to 4 times a week, so do chest and shoulders one day the next day do Squats, calves, abs, the third day do Back and Biceps. Then start with day one after, the only day you should have off is Sunday a day of rest. The next Three months you'll do the same thing only thing is you start with 4 sets for the next 3 weeks, then 5 sets then 6 sets. Your next three months will be hard core sets 5x5 the compound movements, Don't forget in-between the 3 weeks the 1 week off do whatever activities outside Walking, Hiking, Bicycling, Soccer, Take a martial arts classes, Boxing, just switch it up when you want to or can stick with it. I taught martial arts after work for 3 hours then workout out before i went to bed for 4 hours every day for 15 years. Kept me in shape. Tip if you want your boxing or kick boxing skills to excel do three or more months of BJJ. You'll thank me later! :) Dynamic stretching first, static afterwards. Take your time and have fun. lots of water eat healthy, try to get as much sleep as you can.

[@julianmartinez6099]

A new video dropped 🗣️🗣️🗣️🗣️

[@DudeSilad]

Very few people actually train to real failure. Including myself. We think we do but real failure involves forced reps and some negatives thrown in. I used to train like that in the 80's with a partner. My body could handle it. I doubt it could now. You can't push yourself like that and not expect injuries. So at my age, lighter weight, higher reps to what I would call as much as I could do on that set. But it takes me a few sets of warming up my joints, ligaments an muscles to probably 75% max before I finish off with my 'working' set. The secret has always been simple. Train hard. Train regularly. Don't overtrain and avoid injuries. I keep it simple. Very little changes in my workouts apart from exercises will change because people use the same equipment as I want to use but the theory is the same. Good to mix it up now and again. Supersets, dropsets even stopping normal resistance training and doing something more fitness based which I've been doing since January. I'll start proper resistance training again in a few months but muscle comes back fairly quickly so no rush.

[@zerrodefex]

Thing is that unless you're in the high intermediate or advanced stages you don't need to be going to true failure on every set anyways. As long as you're not stopping at "volitional failure" where you gave up because it started to get hard you'll be fine for your early years.

[@DANA-lx8cv]

@@Feed_Bleed_Read If you aren't doing a few cheat reps at the end, I think you are leaving gains on the table, kind of like eating a nice meal but leaving before the coffee and dessert!

[@DudeSilad]

@@Feed_Bleed_Read I've been training over 40 years. I know exactly what failure is. And you think Dorian stopped at 8 reps because he couldn't push one more out on his own? No, he performed forced reps on his working set and he was very vocal on his use of negatives as well. When I was doing forced reps I put on a lot of muscle, all natural. More than I did when training on my own. Results spoke for themselves.

[@DANA-lx8cv]

I think many schemes work just fine and it's good to switch it up as well. On compounds, I like to do some ramp up sets (a few reps each set, increasing weight) and then when I know my CNS is ready, do a heavy single (90 to 95 of 1RM). I then do my working sets for the day (set weight, all sets done to 1 RIR or so) and maybe throw in a lighter weight burn out set at the end if I want more volume. I usually do 3 to 8 for a working set, 3 or 4 sets. I follow a more power lifter style peaking program generally, since I enjoy bumping up my 1RM, but I've found it also gives me a good deal of hypertrophy as a bonus. On non-compounds, I pick a heavy-ish weight and just rep until near failure, with some partial or chat reps at the end as needed. Been doing the same for 30+ years and my numbers are still going up and my physique is bette than ever, so something is working! Love all of these videos. They always give something you can add or modify slightly in your program, or at least think about. I like a mix of science and Bro-science. :)

[@enriquenavarrete1810]

We all knew this but is good to have it back up with papers

[@Shvabicu]

I really like dynamic double progression. This way I can choose if I want to progress in load or reps via autoregulation. If my joints feel a bit beat up I can choose to focus more on rep progression and if I feel that higher reps become excessively fatiguing I can choose to focus on load progression. The way I track progressive overload is through a workout log app that automatically calculates e1rm for every set based on weight x reps. That makes a set of 130kg x 5 squats comparable to a set of 120kg x 8 as both lead to almost the same e1rm. I also do reverse pyramid training as that allows me to cover different rep ranges between sets and lighter weight on subsequent sets is good for injury prevention as fatigue builds up from set to set. I can't remember when I hurt myself the last time and if I ever tweaked something, it's on the top set.

[@zerrodefex]

Yeah I prefer to add load rather than sets since it's more time efficient but some sessions my joints and tendons are still beat up and need more time to adapt so it ends up being an extra set instead until I feel that the connective tissues are ready for an increased load. Ignoring those warnings is the path to injuries that will take a lot more time to fix.

[@kwiwj17731]

Did they add bodyweight into calculation?

[@thomassavary5764]

Great video, thanks ! “Train as hard as usual” : a perfect summary of progressive overload. I don’t count my reps for most exercises and I don’t even know how much I lift, since I don’t even lift, because I train with resistance bands. Yet I make constant progress, because I focus on effort and train as hard as I can. Indeed, progressive overload is not the way to get bigger, just the consequence of getting stronger.

[@johnbeeler25]

I highly doubt that resistance band training is optimal for hypertrophy. Sounds like a great recipe to become a lifetime intermediate in the gym though.

[@thomassavary5764]

​@@johnbeeler25 Optimal, maybe not - I admit that good machines and cables are usually better -, but more efficient than free weights for many if not most exercises. You just have to learn how to use bands. They are ideal for drop sets and to overload the eccentric phase. watch?v=MmSGNsD4A8U watch?v=PBpyq4Qa-R4

[@johnbeeler25]

@@whenisasnakeatail4933 yes they are better than just sitting on your couch but imo they’re a waste of money and time!

[@johnbeeler25]

@@joshuablair252 exercise science is so advanced now. A lot of the old school “tried and true” stuff the original bodybuilders, whatever that is, is super SUPER outdated. Bands are trash unless you’re extremely out of shape or just too lazy to push around some actual weight with proper technique.

[@dutchmilk]

It can be and it aint trash. Mind your language. Resistance band is also used for therapy and grip and joint strength. Perhaps you should read about advance science before spouting nonsense. Even world class lifter uses resistance band in their trainings. What make you know better than them? Your already answered your own question. Optimal. Not everyone is going for optimal muscle growth - in this case, size of your muscle. It is based on what is your goal of hypertrophy, I got very define and sizeable muscle from resistance band before lifting weight. Some resistance band movement are tougher than lifting weights. Perhaps you should try it. @@johnbeeler25

[@Will_Aviles]

bro, you deserve billions of subscribers...

[@HouseofHypertrophy]

Haha, thank you :)

[@MisterGames]

So we all know of Time Under Tension - but - how about Total Weight Lifted/Shifted? Like, my body doesn't know if I am lifting logs, digging holes, carrying scaffold or what. It adapts to the task i need to do. And that task is "move X amount of weight".

[@bigripjames]

Intensity is king

[@GGdemiGG]

Can you guys make a video on a workout routine. One for PPL and one for upper/lower

[@tvg9778]

Where are you hailing from? Cannot place your accent XD Great video as always!

[@oscarinio]

Ohh couch greg gonna take this personally. Lol. But this is true. “Work as hard as usual” (taking into account you are training hard)

[@HenryCawood]

I was so happy when this vid uploaded as i was thinking about it last night haha. Love the vids tho bro

[@HouseofHypertrophy]

Haha, awesome to hear! Hope this helps :)

[@michaelsmelt5218]

Can you make a video on weighted calisthenics (push ups/pull ups) ?

[@marshawnbooker8317]

Amazing video,very informative, Also, the name of the very first song in the beginning of vid please.

[@bmdubz]

#8 always best

[@badass6300]

So just keep failing in the 6-12 rep range as I have been while pushing to failure, got it.

[@HouseofHypertrophy]

That is pretty much it! although if someone wants (reps up to 35 are fine), but I imagine from an enjoyment and time perspective, 12 or fewer reps is better :)

[@davidkosiba624]

​I just finished my chest session and was wondering if I do the right thing and keep the last weight for the last 2 set (which is my heaviest weight in the session) even if I can't do 12 reps anymore just 8-10 or I should lower the weight and do 12 reps as usual ​@@HouseofHypertrophy

[@badass6300]

@@davidkosiba624 No don't touch the weights, when pushing to failure every next set is 1-2 reps lower than the previous.

[@marzoval9551]

@@davidkosiba624 Rep drop off per set is a good sign you're working with a good weight. Otherwise if you're hitting 12 for every set, you should consider increasing the weight. I will only decrease the weight when I move to the next exercise of the same muscle group in order to hit failure within my target rep ranges (i.e. Going from flat bench then decrease weight before incline bench).

[@Mr.HeavyDuty]

INTENSITY is the key Mike Mentzer

[@dr.bendover-md]

Keep up the great work(out)! 💪🏻 Greetings from Italy 🇮🇹 Edit: oooh, the Greg Doucette reference at 0:08 🥰

[@HouseofHypertrophy]

Haha, thank you! :)

[@alexvass]

Thanks

[@HouseofHypertrophy]

Thank you so much for the kind donation!

[@TravisMcGee151]

Whatever works for you.

[@SnakeAndTurtleQigong]

Thanks so much! Adding reps is cheaper. It saves me from having to buy more weights for our community gym! 😆 Sending love from within a Daoist monastery. ☯

[@HouseofHypertrophy]

Thank You my friend, your support is always appreciated!

[@Gymratadventures4269]

I haven't heard much of the current training method I use but I would love if you could expand upon it. I use a dynamic triple progression method that I theorize will be the most beneficial in terms of increasing reps and load. I will progressively overload through either repetitions, load, and finally tempo/controlled very slow eccentric sets. I theorize that the added tempo training/slow eccentrics allow for example my bench press too have significantly better CNS recruitment for weight and the better CNS and stretch/time under tension results in an increase in hypertrophy

[@bobnewkirk7003]

I like to evaluate this based on Work or Tonnage; the combination of Weight X Reps. By choosing the option that increases the total Work the least we can be more granular in our approaches to failure. Some movements (like compounds) lend to micro loading as an extra 5 lbs across 8 reps is only an extra 40 lbs of work, versus doing another rep which could be significantly higher even on novices. alternatively isolation movements in the higher rep range (for ease I'll use 20) adding 5 lbs to the set yields 100 extra lbs of work, while increasing by a rep will be less work even on highly trained folks.

[@LevysFitness]

Pure science analysis. Not BrO ScIENce or other BS. Amazing. 👌🏼👌🏼

[@renanterezan9922]

For me, adding reps or load is a must between sessions while oscillating sets and RiR is important in periodization

[@cxa011500]

I always wondered this. 🤔

[@dantheman9135]

ThankQ

[@NotBrye]

Answer is do both... Set a rep range to reach with a given weight... and I crease weight when you exceed expectations. Would be good to have rep ranges for (low/ medium) and (medium/high).

[@user-sx8zx8os3i]

Im training for 2 years now, and its not so easy to add rep every session. It usually takes mes 2-3 session for +1 rep. Would you say micro loads is good option? For example, would you say going from 60kg x 10 to 61kg x 10 (or even 60.5x10) next week is still progressive overload (if the form is the same as last time), or that added weight is not enough to make a difference and needs to be bigger? I hope you undestand what i mean because english is nto my main language. THAnks for your content 💪💪

[@SlackwareNVM]

I stopped counting reps a while ago. Instead, I just focus on going near failure, even if it means lower range of motion at the end, since I'm still doing a "rep" at a stretched position for the muscle. I increase the load whenever I notice I've increased the rep count enough that I get bored from the exercise before I get tired from doing it.

[@federicopettinicchio]

I think increasing sets across training sessions helps counteract certain negative psychological adaptations that can trigger plateaus. I start to increase sets when I am having trouble progressively overloading in any other way. If I know I can neither increase the weight nor the reps and I'm already doing partials(generally when I overload weight) or drop sets(generally when I overload reps), I go screw it there's nothing else I can do we are adding a set or maybe another exercise altogether if I know for a fact there aren't any good working sets left in the tank for the exercises I want to do.

[@tomsettles6873]

The problem with continually lifting in the 2-4 rep range is you will damage joints and fry your nervous system over time. the 5-7 rep range is better for long term strength programming for the drug-free lifter. Also the 5-7 range will give you more hypertrophy and its easier to add weight without stalling. The drug-free strength lifters that continually train in the very heavy zone usually use a submaximal weight with lots of sets (like 82% for 6 sets of 3 reps) to keep their strength gains slowly going up without frying joints and nervous system.

[@timlamb1156]

But 5 reps is perfect, big problem is people overtrain a bunch of small ass accessory lifts and get really sore and don’t grow, deadlift squat, power clean bench and overhead press should be the baseline, when those hit something like 550 sealift, 400 squat, and 300 bench

[@MarlonS-gj5tb]

@house of hypertrophy , can you make a video on nucleus overload training which is basically working out 2 times a day, 8 hours apart while taking rest days normally and i was wondering if it truly does increase follistatin and decrease myostatin?

[@nugget8894]

The title of the video can be answered if you watch the last 15 seconds

[@Jfitmotivate]

Bro this is the best fitness channel on KZbin

[@HouseofHypertrophy]

Thank you so much 😀

[@ManlyServant]

boom boom

[@kiefershanks4172]

It makes sense to continually push reps each session and once you reach the ability to do a sufficient amount of reps each set (6-12 seems to be a good benchmark), then add weight. Another issue with just adding reps is that it will eventually make your workouts way too long. Time is not a luxury many of us can afford which is why eventually, increasing load needs to happen to progressively overload while still being able to meet your other obligations.

[@CptApplestrudl]

As mentioned, lower rep ranges with bigger weights are considered strength training. Lesser weights with higher reps is hypertrophy training. Athletes usually train with the first method, while bodybuilding is done with the second. So depending on your goals, you can opt for one or the other. Of course you can switch between them after 2-3 months as well. There's no reason you cannot do both. Only thing I'd add is that going beyond 20 reps is what I'd consider more as cardio. If you want to build muscle, it's inefficient. Add weights, do less reps (6-20 range) and be done quicker.

[@ElSebitass]

How you edit your videos ? I love them 😊

[@HouseofHypertrophy]

Thank you! images are created on adobe illustrator, while I make the animation edits on VSDC editor :)

[@ElSebitass]

@@HouseofHypertrophy thanks !! , but again, this videos are a game changer man

[@axelthorfilms]

Harder than last time does not necessarily mean adding weight/reps all the time. It also means advanced techniques like rest pause, pre exhaust , partials, forced reps etc. Making it feel harder. Nothing beats basic progressive training. 5-10 , 8-12, 3-6 for example. When you can do 10 reps up the weight and start at 5. It's cycling as well. You can be adding 20, 10, 5 or even 2.5 a week sometime, up to a point/plateau . Thats when adding a set or reps and advanced kicks in. Don' t be in a hurry and use good form. To get bigger you have to lift heavier and or increase volume but not 35 reps. So HTLT is the way.

[@ashscott6068]

The problem is the language. Training "harder" doesn't mean perceived difficulty; it just means that you're able to do more overall work. The level of perceived effort, doesn't need to change at all

[@DeaverCJ]

Man I love your content and collective research. I would love to collaborate and discuss business inquiries. Respect the hustle! What is the best way to get a hold of you?

[@HouseofHypertrophy]

Thank you so much for the kind donation! Feel free to email me at this address: [e-mail]

[@DeaverCJ]

@@HouseofHypertrophy I sent the email thanks👍

[@scruffynerfherder33]

Bodybuilder going super saiyan. This should be the norm in these kind of videos.

[@RoidfreeSenior]

Adding reps, OR weight, OR sets, or cutting time for same workload are all forms of progressive resistance

[@adenluck3146]

Basically doesn’t matter what you do really just stay between 6-35 reps, and increase weight when needed to maintain difficulty.

[@Timezxo]

would never thought I would hear a pluggnb beat Ona workout vid 😭 shi fye tho

[@ericcirillo5667]

Bro, in brazil we have a void space to this kind of information, and fitness market is in ascention in here. Maybe consider to subtlite this content for portuguese, you could gain a lot of fans in Brazil

[@ThaKKatt]

You're gonna be the next Dr. Mike Nippard

[@JamesVestal-dz5qm]

Its some function of work and time under tension. I like lifting because its a math and physics problem and a phy ed one.

[@GoWAresX]

Have you ever considered writing a review about muscle hypertrophy?

[@HouseofHypertrophy]

In the form of a book, maybe!

[@Sam_Saraguy]

@@HouseofHypertrophy You should work on that, if you are not already doing so. I'm sure it would be well received.

[@predatorfitnessyt]

How do you make these animations

[@shantanusapru]

I understand your gist: That progressive overload is the cause vs the effect. I'd say: Both. Also, increasing sets is equivalent of increasing reps; it's just the number of reps that vary (increase enough to be considered one 'set'). Same goes for increasing frequency. It all depends on the time period for which you define/decide to measure the 'total work' performed...which is a bit arbitrary (although customary to use weekly or monthly time frames)... One underappreciated, IMO, way of achieving/assessing 'progressive overload' is via decreasing rest times. This is perhaps more useful/meaningful for both strength training (although it may also influence hypertrophy due to metabolic stress pathways), and for aerobic training - esp. VO2 max type training...

[@jacklauren9359]

There’s no vo2max adaptation in strength training mate. Where did you get that bs information? It will never happen in strength, only in cardio!

[@muffy_bunz]

Also, another set means another approach to failure. Perhaps 3+ more approaches to failure if doing myorep match sets.

[@muffy_bunz]

@@jacklauren9359Maybe they mean because of shorter rest times, you workout more closely resembles cardio. Idk if that's true though.

[@shantanusapru]

@@jacklauren9359 And where does this video say anything about 'strength training', mate? This is about the concept of progressive overload. In the context of *resistance* training! Perhaps you don't know the differences...in which case, maybe you should keep you pie-hole shut & learn more before spouting out BS...! For the record: VO2max is *not* a 'cardio only' concept as you seem to suggest. It is a stand-alone concept/construct and there are many way/paths to achieve it -- incl. some which can include certain forms/types of *resistance* training! Learn more. Vomit out nonsense less.

[@shantanusapru]

@@muffy_bunz "Maybe they mean because of shorter rest times, you workout more closely resembles cardio. Idk if that's true though." --- Yes. And, no. Both. Not really.😄😄 Lemme explain/try to clarify...😄 It's like this: If one were doing, say, 3 sets of 12 reps on a particular (compound) movement, and *needed* a rest of, say, 3 min in between sets; and one progressed - over the course of a 6 weeks - to, say, 3 sets of 15 reps, and one wished to increase either reps, or add another set. That would be considered progressive overload (assuming without increasing weekly frequency). However, I might argue, that if after these 6 weeks, one now needs only 2 min rest in-between sets, that would qualify as progressive overload too...at least IMO. This is an often-overlooked, and under-researched phenomenon/concept...esp. in usual resistance training -- which is more bodybuilding/hypertrophy-focused. I'd say, that this concept assumes more significance in the context of either pure/maximal strength training and/or pure/maximal endurance training. (and also the mix of strength/endurance concept). The putative mechanism is what you alluded to in your comment: that decreasing rest times for similar work implies 2 things: better cardiorespiratory capacity build-up, and perhaps better neuro- &/or muscular adaptations...(both tentative mechanistic concepts have been 'proven' by various biomarkers, tissue biopsies etc studies - like mitochondrial density; and also by direct VO2max studies!) Thus, I usually like to use this metric to count/consider progressive overload - esp. when one gets 'stuck' at a particular rep/set scheme (this is more useful/helpful if one cannot increase weekly freq. for whatever reason)...IT's not always optimal to try & increase total work done (or total work load) (say, per week/per mesocycle); sometimes it is more useful/more optimal to try 'density training' methods instead - like compressing time...which *might* improve cardiorespiratory responses as well, and which *might* lead to later improvements in increasing total work... Anyway, I hope this helps...

[@dragonofthesky9999]

general basics that we already knew for the most part sadly. use a mix of increasing loads or sets until you can usually hit somewhere between 8-15 reps. if you can do that regulary its time to change it up. this graph seemed like that it used the same exercise constantly and that is another variable they had. sometimes you need to just change up to a different workout that targets the same muscle area u trying to target so that way it keeps your body "on its toes".

[@captaincannabis3321]

So higher load vs more reps yield similar sets, and thus you can essentially choose your own adventure. However what about that fact in the context of your other body parts? Would increasing load also put more strain on your joints and bones? If that is the case then would increasing reps and sessions actually be better for your body overall?

[@metabang03]

So doing additional sets over time is the key... what about doing supersets per exorcize vs traditional rest between sets. Because I definitely see results doing supersets, fmdropping the weight to like 20% of my origional weight, going to failure at every weight.

[@josephsmth646]

I think there is a nuance when it come to training 6-12 reps ,when tempo is equated for some one who is taking pause of 1 s at top and bottom whereas some one who is using stretch reflex the gains would be differnet ?

[@Dan-yh8qp]

Coach Greg called out within 10sec! Although he has put caveats to that many times.

[@HouseofHypertrophy]

From what I've seen, it's certainly a phrase associated with him. Yet, my analysis was purely about the phrase which is commonly spread across social media, not what Coach Greg may or may not have said (I don't actually know his thoughts on it). I'm ultimately just dissecting the claim that progressive overload is training harder than last time. Apologies for any confusion :)

[@Dan-yh8qp]

@@HouseofHypertrophy Oh no I totally get it, all good. I have only ever seen Greg say it and it is one of his catchphrases so I thought you were referencing him. I’m sure he would agree with this video and these studies. I think he uses it to promote a ‘make sure you’re always improving’ mindset which this video also supports. Great video as always thanks for your work!

[@richardmenz3257]

I do a combo approach. I start at 8 reps and keep increasing reps until I can do 13 then increase load where I am trying to be able to do 8. As long as I can do 6 reps on the test to max I keep it until I do that for 13 n go again. I normally in 1 or 2 reps in reserve range and test my max about once every 2 months so I remember what true failure feels like.

[@thedemon6756]

How decreasing the weight could give me same muscle building as maintain the weight. I mean when decreasing the weight the rep will go higher than the rep volume will be higher (reps x sets) so mechanical tension will be higher as well (as per Menno Henselmans) in this case this methode is gonna achieve more muscle, right?

[@xclusive2168]

Is there a reason why my legs are getting stronger while my upper body is maintaining strength? Maybe cause i walk a lot? How can i fix this?

[@tanmayarte5190]

If I want to do partial squats knee parallel to glutes 2. Partial bench press not touching chest but elbows parallel to back 3. Partial deadlift or you can say rack pulls Then this will be give same amount of results like full range of motion according to new studies???????

[@QuinnBoone]

Biggest guy I know in town does 5x20 on everything he does, not super heavy and constant time under tension, i.e. partial reps, never locking out.

[@rhammond7517]

I found a set weight and set rep's to start but I up the rep's first then the weight

[@thereviewer6517]

Yep this is what I do as well. Its called a straight set. You keep the weight the same and try to achieve the same number of reps across however many sets you are doing 3,4,5 etc. (Personally I do just 3-4 per exercise type)

[@Coneman3]

First increase reps, then add a little weight and do fewer reps. Change exercises around often.