More Sets, More Growth: This NEW Study is Surprising (& Epic)

[@HouseofHypertrophy]

Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 1:01 Part I: The New Data 5:50 Part I.I: Diminishing Returns 6:23 Part I.II: Uncertainty 7:01 Part I.III: Swelling 9:10 Part I.IV: Rest Intervals 11:40 Part II: What Should You Do? 14:05 Part III: Summary

[@Progpm]

@HouseofHypertrophy Hi house, I have read the paper and noticed the duration of the studies used is around 10+-5 weeks on average. Do you think thats too short since people usually train for much longer periods and may run into plateus quicker with these super high volumes?

[@MickeyMouse-el5bk]

Is Mike menser once quoted and I had to learn hardly this year the rest the past the recovery is the main thing so if you do such dumb stuff like me this year and train 3 days different body parts but hard and heavy you will injure in some way and you won't be able to recover. I got tendonitis now on the arms since half a year because I train 3 days in a row without a Pause between them.

[@wishbone103]

I have been training for over 63 years and there is always, still, something to learn. Thank you for this.

[@HouseofHypertrophy]

Over 63 years of training is nothing short of seriously impressive, thank YOU for the inspiration!

[@Gunzo568]

It still sound like the same thing described in different words. New study, reaffirming the old stuff over and over again.

[@alcazar123456]

Legend

[@alcazar123456]

@@Gunzo568Because sometimes the old stuff was wrong, and sometimes the old stuff was right. That’s why we still ask questions and research everything.

[@stevenmoore3480]

if you aren't in your 80's then I call BS

[@apeinto5637]

🎯 Key points for quick navigation: 00:00 *📊 Introduction to new meta-analysis on training volume and muscle growth* - New meta-analysis includes 35 studies with over 1,000 subjects - Volume is measured by number of sets performed - Different hypotheses about relationship between sets and muscle growth 00:54 *💪 Understanding working sets and study parameters* - Working sets defined as getting close to failure (not warm-up sets) - Most studies used ~10 reps per set - Sets typically performed to momentary failure or within 2 reps of failure 02:07 *🎯 Direct vs Indirect sets explanation* - Direct sets: muscle is primary force generator - Indirect sets: muscle is secondary force generator - Different methods of counting sets: total, fractional, and direct-only 04:49 *📈 Study results and volume relationship* - Square root model showed best fit - Growth increased up to 43 weekly sets per muscle group - Significant diminishing returns with higher volumes 07:00 *🔬 Discussion of muscle swelling and repeated bout effect* - Debate about whether high volume growth is real or just swelling - Repeated bout effect reduces damage and swelling over time - Current evidence suggests swelling may not significantly confound results 09:08 *⏲️ Rest intervals impact on volume relationship* - Longer rest between sets might be better for muscle building - Higher volumes might be more beneficial with shorter rest periods - More research needed on rest interval effects 11:43 *📋 Practical recommendations for training* - Lower volumes can still achieve respectable gains - Suggest 10-20 weekly sets per muscle group for most people - Importance of gradually progressing to higher volumes 14:15 *📝 Summary and key findings* - Fractional method best for counting volume - More sets mean more growth but with diminishing returns - Caution needed when interpreting results above 25 weekly sets Made with HARPA AI

[@OsomPchic]

Noice

[@Down_is_now_up]

How do you do this, do you just give the AI the video, and it give you this?

[@user-ue4he3li8b]

@@Down_is_now_up Try it. Most AI "video synopsis creators" have a one-time test period then requiring sign-in and paying. The trick is finding ones that don't limit your use of them. You just input the video link and it does the work. Some will even create mindmaps and other styles of output that condenses the information in different ways. Most KZbin videos have a "Transcript" button in the Description box below the video. THere are often flaws so I wonder if that transfers over to the AI processing since they're most likely using similar speech-to-text processing.

[@Wolf_Templar]

You, my G, are going to Heaven.

[@technolus5742]

​@@Down_is_now_up you can easily use gemini for this. Just give clear instructions on what you want, paste the video url and it will spit out a summary.

[@michaeldean1163]

The problem with these studies is, like you said, people not going to true failure. I can say that when i take a set to failure, i can only do that for 2 sets tops. The fact that people can do 20 plus sets and recover blows my mind. For recovery, strength and not feeling run down 6 sets total is all i need. Mike Mentzer, Dorian yates and Mark Reinhardt were right. One set all out after warm ups few different exercises for that body part and you are cooked. I would love to see a study of high volume vs. all out failure the right way. Some of the studies people are not reaching real failure. Always love the content, big fan!

[@Zpicismrad]

I agree, I always do my very last set to failure and my muscles are sore af for at least 3-4 days. Maybe it's my age, I'm a 37 yo geezer, sadly I didn't work out when I was younger so I can't compare.

[@adamek9750]

just 2? what happens when you attempt the third?

[@Andrei-mf6yk]

Personally I can do 3-4 sets to failure but that is on a given day so if I were to do that 3x a week thats roughly 10 sets now adding indirect sets to that I might be able to get close to 15sets. (Lets say the muscle is biceps and Im doing a total of 10 sets for back that week). Personally wouldn't underestimate the amount of volume one can do.

[@winzfeld1]

Brad Schoenfeld answered this in an interview regarding failure and his studies and the participants are conducting sets close/to failure

[@kygo]

So maybe the best rep range isn't to take sets to failure... you said it yourself, you're just gassing yourself out and making it so you can't do more sets.

[@CanditoTrainingHQ]

You're the best bodybuilding channel on KZbin. Every banger video like this makes that clear.

[@HouseofHypertrophy]

Thank you so much dude, that truly means a lot to me coming from you!

[@flow1188]

True, objectively in the top 3.

[@alejandrobrown1499]

Dr.mike enters the chat ( hrrrrmmmmmm 😡 ) 😂😂 i love the channel i listen at work all the time.

[@CanditoTrainingHQ]

@@alejandrobrown1499 Imo this channel does a better job at getting directly to outcome studies. Dr Mike is stellar, but he mixes a lot of opinion (let alone the jokes lol) and frankly says many claims that aren't evidence based (ex lower reps being higher in injury risk, which isn't data based at all). Both have their place, but this is the number 1 goldmine imo in sources per video.

[@Nuke269]

Anyone else jealous of the dude who got 15% muscle growth with 3 set per week 😂

[@Wolf_Templar]

I WILL find him....

[@D3RHiRO]

Defo not me though 😅

[@HAI0itk]

@@Nuke269 He is me

[@Progpm]

Another limitation of the analysis is that the studies last 10.42+-4.48 weeks. This is a fairly short duration on average, and one could run into plateaus quicker with these super high volumes

[@HouseofHypertrophy]

I would like to see longer duration studies, but i will note some of the longest duration studies of up to 6 months still find a benefit to higher volumes, shown at this timepoint: 11:18

[@user-ue4he3li8b]

Six to fifteen weeks a huge spread, jfc

[@ManlyServant]

you taught me a lot on how to read the studies by myself bro,thank you so much 👌,great video (as always)!

[@HouseofHypertrophy]

Thank YOU dude, I know you've been watching the channel for a looong time haha, I truly appreciate it. I wish you continued gains 💪

[@nunninkav]

43 sets a week would ABSOLUTELY end in injury with me. Either a torn muscle or s horrific case of tendinitis and bursitis. I would agree the test might be showing the beginnings of rhabdomyolysis with that massive volume.

[@itsallgoodman940]

It is fractional sets.

[@greenyoshi5800]

not if you do 40 reps a set

[@itsallgoodman940]

@@greenyoshi5800 Reps are not sets.

[@chrisj4649]

20 sets of biceps and 20 sets of back per week would be pretty common I think and that equals 30 sets of biceps, so 40 isn't really that crazy.

[@davidnordqvist5749]

I don’t think the idea is that you should go from 0 sets to 40 all at once. Obviously you would have to build up to it

[@TypicallyUniqueOfficial]

It’s not worth it. I promise. Doubling or tripling your volume might get you an extra 10% growth, but that extra volume with add up on your joints so fast.

[@brendanosullivan2484]

Extra volume just increases more recovery time needed and it gets boring very fast, tedious. High intensity training for me is the best, a few warm up sets, then on your working set, hit it to complete failure, then move on to the next exercise. 45 minute sessions, finish your workout, stretch, go home eat, rest and grow, then repeat. Next session apply progressive overload and that's it

[@dee8160]

​@@brendanosullivan2484You're right, extra volume is pointless.

[@emergentform1188]

Amazing insight dude, thanks for sharing.

[@Muphenz]

First, let me say congratulations on gaining over 300,000 subscribers. It's more than well deserved! Of course as always, another top tier video was made. Thank you for all that you do! You're a very positive influence in the fitness community.

[@HouseofHypertrophy]

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

[@Muphenz]

Of course! I'll always be supporting you and your channel! :-)

[@sparriz]

What would be interesting is what volume leads to excessive fatigue for the effort. And if super high volume leads in most cases to systemic fatigue that would require something like a deloading phase.

[@TiuBramburel]

I did a high intensity high volume training plan .... got burnout in a month ! ( couldn`t sleep anymore, joints hurt and I felt like I had fever all the time.) Now I train with the heavy duty method of Mike Mentzer. Never felt better in my life, and it builds muscle too !

[@itzhelder]

the first is not necessarily bad, u might just need a deload week (thats why they exist). But at the end, even with 1 week off it could have built more muscle, depends

[@Crackkka]

bot

[@SnakeAndTurtleQigong]

Wow! This makes it super important to maintain joint and mental health during training. The more you can do, the better-as long as you don't reach the point of diminishing returns. Better to focus on the kinds of moves that are easiest on the joints.

[@HouseofHypertrophy]

Great point my friend!

[@LevysFitness]

Amazing analysis. As always👌🏼👌🏼👌🏼🔥

[@HouseofHypertrophy]

Thank you so much my friend!

[@burdenthrive3204]

o brabo lançou mais uma, lesgooooo

[@darymetal]

All of this is way too confusing, and it's playing right in the hand of the "science based training" haters. "More sets seem to be better....oh but only with X Rpe and Y rest and Z frequency and A reps but only if reps and rest have between H and I ratios and...." This is starting to get to bs levels. We know nearly nothing more than what we knew when we started all in all. This is Analysis Paralysis at its finest

[@mattmartini836]

agreed, and I find alot of these studies come to the same conclusions, the more sets the better, but hugely diminishing effects after 3-4 sets , and best to stick to 10-20sets a week to avoid injuries.. this is been the sweet spot for ages now

[@rustyshackleford735]

It's not confusing to me. I think it is most confusing and least necessary for newbies.

[@justwannabehappy6735]

Who could have thought science was complex and needed so thought?

[@emergentform1188]

Love it, and this vid is super high quality.

[@shanebowers2768]

Please do a video on isolating the side delts ,cutting out the traps as much as possible

[@HouseofHypertrophy]

I have some content on the side delts: kzbin.info/www/bejne/oYfTdqNsn7SFp8k - I didn't specifically touch on minimizing trap involvement as there's no research (at least as far as I know) that can help us out! What I'd say is experiement around with different lateral raises and see what you prefer (you could try out scapular plane lateral raises, leaning against a bench lateral raises, lying lateral raises, etc. - these variations are described in the video) - hope this helps!

[@bluckq]

I had this problem but going light weight and slow to maximize body to mind connection helped me

[@corenko]

I was following that 10-20 weekly sets for years and made little progress, when I switched to high intensity training with 4-10 weekly sets per muscle, my gains exploded this year.

[@stayfocused1084]

Because you train like a beast. Some people with high volume train way too hard which I do too. I rarely recovered from it and it just made me too tired. Now maybe itll work for me if I trained with machines at the gym I think high volume would work BUT I workout at home with WAY TOO MANY compound lifts due to the limitations I can do especially for back and legs.

[@christianduval8374]

Was eagerly expecting a video dropping this week!

[@HouseofHypertrophy]

Hope it delivered my friend! Have a great rest of the week

[@Valla451]

Very well rounded Analysis of the Study's conclusions. Great work

[@HouseofHypertrophy]

Thank you, I appreciate you for checking it out!

[@AC57001]

best literature review on yt. really appreciate your nuance in interpretation

[@gardnert1]

Higher sets is all well and good, but the most important factor is form strictness. You can blast yourself simply by making your form absolutely strict, even using lighter weights. How much weight you lift on a given exercise should always be a secondary factor to form.

[@robanzzz5124]

According to the definition a set I generally hover in the 30-40 total weekly sets for a muscle group but as you suggested exercise selection is probably the biggest factor if not the factor. For instance, for me at least my lower and mid back area were lagging compared to my upper mid upper back area, chest for me was always the worst. For back i put in low plate rows(Using both grips so i didnt completely neglect upper back) than chest supported T-rows (Using the lower-mid combos handle) than after that i'd do low-mid cable rows than assisted pull ups and than finish off on rear delt fly machine. Been doing this for 2-3 weeks now and there's a huge difference in muscle mass on my back. For chest i used to just do machine incline and/or smith incline on top of it, than flat machine press than cable press, didn't seem to do much for me so I kept machine or smith incline cycled in but took cable press and machine flat press out in replacement for assisted dips and pec flies which seemed to work a charm.

[@Honeybearbubba]

Your telling people things I had to learn the hard way thru 10 years of working out and studying from 60s to now. Your really doing this world a service they should be thanking u

[@HouseofHypertrophy]

Thank you for the kind words, I wish you continued progress!

[@JohnDoe-z2r]

For every possible thing you could do, there will be one study which says that it is good

[@youareawesome5236]

Rest. Food. Intensity.

[@greenyoshi5800]

you did not get the difference between volume and intensity. this is about high Volumen NOT about high intensity

[@youareawesome5236]

@greenyoshi5800 mines about results.

[@andrewmueller9986]

testosterone

[@brizy7240]

Yet strength gains plateaud at 4-6 sets per week, if there were hypertrophy adaptations beyond this amount of sets you would see it reflected in the strength gains because more hypertrophy = more strength due to having more contractile proteins being able to produce force.

[@joojotin]

Should be common sense already no? How do they explain these results?

[@gasoline1707]

maybe neural adaptations to the new muscle mass is slower and can't be practiced by sets after the 4-6 mark because those sets have to be lighter

[@brizy7240]

​@@joojotinRight, you would think it's common sense, it's physiologically impossible to have hypertrophy without a greater expression of strength from it...

[@joojotin]

@@brizy7240 Yes

[@johns9113]

I am starting to wonder if the extra size is just inflammation, I want to see a test done 7 and 14 days of no lifting after these studies are done.

[@felipearbustopotd]

I forget in which book I read that was penned by John Little ( to the best of my recollection) in which he wrote, that a friend struggled to gain muscle using conventional gym techniques and visits. His friend ended up doing multiple sets of, pressups that were spaced out throughout the day. Example. 1 set of 10 when he woke up 1 set of 10 at 1000 and so on, so by the end of the day he would have done 5 sets, which totalled 50 reps. His friend gained more muscle working out that way, than he did using any other form of gainging muscle. So may be thinking slightly outside the box can help?

[@Legacyofmine]

Awesome video once again! I will be switching from 2 arm and chest days per week to 3 lol Beautiful!

[@MrMedicusNeo]

You need only one set till failure to start the growth process. Slow reps, the safe, effektiv and time saving way. Volume training is folklore

[@Mohamed-mz8hx]

You helped me so much in my bodybuilding journey. Thank you from my heart ❤️

[@HouseofHypertrophy]

This is very kind of you! Thank YOU for the support! I wish you continued gains 💪

[@Edgycoo]

so so so so so many studies with hazy results. I find you go in, train as hard as you can for that session whilst leaving a little in the tank. Job done

[@AlexTheRealG]

Good title. Let's train 24 hours a day then, doing as many sets as possible. Gonna become Mr. Olympia soon guys!

[@justwannabehappy6735]

Honestly, sounds like my dream life. God knows if I didn't need to work, I'd be in the gym two times per day.

[@davincibz1]

More sets, more fatigue. Caveat: IF you can do more sets and still have a life between workouts.

[@WanerRodrigues]

Very cool video and paper! Many natural athletes suggest finding the ideal volume using progressive overload, finding the point to be able to evolve weekly in repetitions and/or loads, I really like this approach

[@davidlakes5087]

The researcher is super jacked!

[@Peter_Parker69]

It might not be optimal, but I enjoy high volume short breaks when lifting also to get the heart rate up. I don't do much cardio so it's a combination for me, feels great health wise.

[@stratotele12]

Just superset non-related muscles. Then, you get the best of both worlds. More rest time for each specific muscle, while still getting the cardio benefits of low rest time.

[@Peter_Parker69]

@@stratotele12 Been thinking about it before, but it takes up too much space at my gym. I dislike when people occupies several machines.

[@Number1RichPianaFan]

@@Peter_Parker69 You can also do drop sets, they've studied this from squats to machines and for every muscle group it seems that 3 drop sets to failure works just as well as 3 straight sets. The study is called: Muscular Adaptations in Drop Set vs. Traditional Training: A Meta-Analysis, should be the first search and there's a PDF link to the study.

[@Snerdles]

What I found most interesting in the relationship curve is that there were quite a large number of people with 0 growth right up to ~20 sets per week. I wonder if the difference is just how close to failure they are training or if individual variations are really that strong. I can't imagine doing 3 days a week, 6 sets per muscle per day, and then seeing 0 or even negative progress. Heck, I'm doing more like 10 direct sets and maybe 12 fractional for most of my muscles and seeing pretty consitent (albeit, slow) progress.

[@SeuOu]

For every Sam Sulek there's a Jacksfit, imo.

[@noneyabusiness3253]

@@SeuOuthat’s true but jacksfit needs to take in a hell of a lot more calories and then he’d see more gains

[@joojotin]

That is impossibility unless as you said the effort isnt there.

[@Snerdles]

@@joojotin Yeah, not sure if it's some combination of nutrition, rest, effort, or what... But I was really surprised at how small the gains were at less than 20 sets. I would have figured once you got above 10 or so it would be pretty much sunshine and rainbows at that point.

[@1922johnboy]

Magnificent my Brother ❤😊

[@civanalks709]

great video as always

[@HouseofHypertrophy]

Thank you my friend!

[@lezc3733]

Higher set counts can only = more growth if recovery from the increased load is possible.

[@L.o.u.i.s..]

Got to have good recovery also. You'll grow up to what your weakest link allows.

[@olteanualexandru8250]

Yeah , its true ....in the last 8 months , i train like this ....high volume , intensity , and more rest days betwen sesions , and i had huge gains .....i mean i train for 7 years now , and its hard to still make huge progres as natural , but this helped me ....for my back as example , i do 30-33 sets in one sesion ....22 for lats , and 10 for upper back , and 23 of those sets are to failure ....but i take time to recover , 8 ,or 9 days , after 8 or 9 days , i hit the back again ..... on leg days the same , on chest 27 sets , ore more , .....betwen each day of training , i have a rest day , so i dont train every week all the muscle groups, cus when you do such high volune , you dont need to , and this is saving alot of time , and feel full recovered for the next sesion

[@glazed6178]

Time to fire up 8 hour Rich Piana arm workout

[@claytonwilson2036]

Did it it worked did 3 sets bi 3sets tris,every half hour , only one protien drink every 2hours gained 3/4 permanent gain . Long day alone at home .😂

[@Jnsbrar]

I think a big factor which needs to be taken into account here is that the majority of these studies are done on one muscle/excercise, maybe two, for example just leg extensions all week, sometimes even on just one leg. This means the body is being worked much less and can recover much easier and quicker and so handle much more volume all week. If these studies were done featuring full workout programes where multiple body parts or all body parts were worked out each session, all week, you would see much less volume would be possible as the body would have so much more to recover from and have much less resources to put towards growth.

[@akaemzett]

When I go above 100 total sets per week, my immune system quits on me and I have to pause training for a week to get healthy again. 100 sets already takes as much time as I can spare anyway.

[@Radianas]

My thoughts - if you train to failure on every set, maintaining a high volume would be nearly impossible, wouldn't it? My concern is that focusing on completing a large number of sets for a single muscle group could compromise your form and reduce your ability to truly push each set to failure

[@skullboy1967]

Since I started doing 10 sets of pull ups a day my back blew up like crazy .. my lats are insane in comparison to the past .. now a days I do squats pull ups and dips every day .

[@bigripj]

I set the bar, intensity is my specialty

[@AveryHardmann]

The most recent study is always the best

[@adramalekk]

Basically the best way to know the real gains is to w8 a week or so after the studies out of a training cycle to know whats is te real gain after complete rest/ regeneration of the muscles.

[@zwecx7794]

You forgot one thing, that same study shows that STRENGTH plateaus at 4 weekly sets. why did hypertrophy kept going? its obviously swelling. The guy who did 40 weekly sets is as strong as the one doing 4 but the one doing 40 sets has three times as much muscle? Optimal volume is NOT more than 8 weekly sets

[@HouseofHypertrophy]

I'll likely expand on this in a future video, but I personally am not so sure about this. I will point out that in the studies that find more hypertrophy with very high sets numbers, most find this is accompined with greater strength gains: Brigatto (pubmed.ncbi.nlm.nih.gov/31868813/), Radaelli (pubmed.ncbi.nlm.nih.gov/25546444/), and Enes (pubmed.ncbi.nlm.nih.gov/37796222/) The only exception that found more hypertrophy with more sets and not more strength gains is Schoefeld (pubmed.ncbi.nlm.nih.gov/30153194/)

[@filipcza2]

Most important thing. I dont get why strength is always an afterthought if even that on these things. Are peeps really that vain. And I don't mean HoH but in general.. I get it that if you study hypertrophy it should be the main point but still..

[@vvlaunay]

Yes all this volume thing, since the 70s, is outright bullshit. The way they measure growth cannot be right. Muscles cross section is directly related to muscular strength. You cannot have both biceps getting stronger at the same rate and one biceps getting 2x or 3x more hypertrophy because you are doing 40 sets versus 2-3 sets. Plus, you will be overtrained, getting weaker (or injuries) week after week if you train relatively hard with such a volume.

[@NaturalBornWinner-]

​@@vvlaunayAbsolutely spot on 👍

[@robbertag808]

@@vvlaunay That's how it works mate... Do better research and try it in your training maybe...

[@ICcccreg]

For the best gains possible is to do full body 5+ days with rest pause sets in every exercise

[@SytRReD]

This is a very interesting point, and thank you for an as usual great and to-the-point analysis. I often wondered that it seems a lot of the "bros" at the gym (who aren't on gear) have quite quick gains by hammering tons of (hard and effective) sets. I restrained to about 12-16 sets / muscle group / week, because it was believed that there was indeed an upper limit as to the number of "useful" sets. But my gains do feel quite slow. I can't spend more time in the gym, but I love myoreps and dropsers, so I may integrate them more regularly to increase my volume efficiently, and see what happens!

[@fps079]

Thanks for this.

[@HouseofHypertrophy]

Thank you for checking it out!

[@mikaeldahlstrom4531]

The bigger the muscle group I train, the more out of breath I get. So I always wait until the breathing calms down and then I know it's time for the next set! For example, if I train shoulders, I can go to the next set within 30 seconds, but if it's squats, it takes over 3 minutes! Simple way to use yourself to know when you are ready for the next set. Of course there is more to take into account, but works for me and is very easy to have as a measuring stick when you want to hammer on that muscle again!

[@fuckboii5683]

How was the muscle growth measured, if strenght does not increase in proportion with volume (above 10 sets) then it indicates that it is EDEMA, not contractile tissue

[@NaturalBornWinner-]

Correct. It's just inflammation and sarcoplasmic hypertrophy, not actual myofibrillar muscle fibre tissue growth👍

[@HouseofHypertrophy]

Many use ultrasound but there's still a decent chunk using MRI. I'll copy and paste a response to another comment here: I will point out that in the studies that find more hypertrophy with very high sets numbers, most find this is accompined with greater strength gains: Brigatto (pubmed.ncbi.nlm.nih.gov/31868813/), Radaelli (pubmed.ncbi.nlm.nih.gov/25546444/), and Enes (pubmed.ncbi.nlm.nih.gov/37796222/) The only exception that found more hypertrophy with more sets and not more strength gains is Schoefeld (pubmed.ncbi.nlm.nih.gov/30153194/)"

[@Adrian-cd5wf]

Calculating my Split using the Fractional Method im at about 12-15 Sets per Musclegroup per week. Exept Leg Muscles because i only have one Legday. For me this works very well also with Recovery.

[@mangosamosa4378]

Amazing work as always. Not sure where the literature is at the moment, but would love to see where myo reps and drop sets perform in all this. Most of these studies only look at straight sets.

[@HouseofHypertrophy]

Thank you my friend, I do plan to have content on that. I'm waiting on some papers to be released, hopefully soon!

[@timgerber5563]

While it’s great that meta analyses like this one exist, I think the majority of people watching probably don’t have the time and prerequisites (motivation, nutrition, sleep quality, etc.) to train on the high ends of volumes examined. For everybody watching who is not a bodybuilder it should be enough to do the following: - find a training rhythm that works for you and that you can do consistently. If that’s 2x per week that’s fine and if it’s 6x per week that’s also fine - start on the lower end of volume recommendations and build up volume slowly and prioritise technique and training near failure first before adding sets - add volume only when you’re objectively fully recovered which is the case when your performance improved on last time’s performance - back up in volume if you find you can’t match last time‘s performance because you still feel fatigued - if you can’t repeat or exceed your last performance for 2 workouts in a row, deload to resensitize your muscles to lower volumes again

[@davidbetancourt1of1]

If I ain’t tired I’m still Repn 💀🗣️

[@ahmedk.mahmood8244]

well gents, I wonder how to calculate the set for specific muscles ( parts) or for the whole muscle ? I mean how should I calculate for example the chest , should I consider the upper chest sets separated from the middle chest , or any chest set regardless of the position considered in the set calculation ?

[@beelzeszel]

There are few secrets i won't give the big one But long breaks help whit the overall sanity of your muscles

[@ew-zd1th]

Maybe when training with Higher set count, 6:32 you need more carbs and protein to make it work better?

[@thatoneuser8600]

That's what I'm thinking; there's more uncertainty because you need more energy to recover from higher volume workouts, so if people aren't eating enough calories, then they won't benefit as much by just performing more sets

[@thatoneuser8600]

This leads me to believe that if you look at the top half of the uncertainty spectrum, then as long as you're eating enough calories, then the diminishing returns aren't all that diminishing after all, so more volume has the potential to be very effective in quickening muscle growth progress as long as you're eating enough

[@ew-zd1th]

@@thatoneuser8600 i Hope so, but i am a Bit pessimistic

[@notdre217]

That and there's always the factor of rest. More volume is going to require better rest in between the workouts. In that sense perhaps you do get to a diminishing returns point because you just fatigue yourself more than you can really rest long enough to recover from unless training is your career. Might also play into the point about doing targeted high volume towards a specific muscle group possibly working better. Doing high volume for the whole body could just be too fatiguing for most people.

[@AA35bucuk]

That r2 is abysmall. Looks like 7 sets per weeks is the sweet spot from the graph.

[@EliteProAli]

Only if you can recover from the stress induced. The stronger you become (more advanced), the less volume you need / can handle before running into recoverability issues or needing frequent deloads.

[@ellisthejerk8018]

Definitely, especially if you're over 35 years old and on a fat loss diet. Recovery is a MUST

[@flow1188]

@@ellisthejerk8018 recovery is lot about sleep and quality food intake. Im close to 38 and still train 6 Times in a week. I have no Problems with recovery even with my Shift Work, 2 Kids and my Hard Training, and i Train rly Hard.

[@thomasmasseycontrereras8740]

Can you boost recovery by investing in vitamins, supplements, a good bed, better quality food, etc?

[@EliteProAli]

@@thomasmasseycontrereras8740 The only way to boost recovery is sleep and ensuring that you're getting the appropriate dose of stimulus.

[@joojotin]

We know what you stated is a fact, yet there is people who interperate this study with volume=gains

[@kysa3535]

Brand New Meta: more gear more growth

[@JDcitizen4930]

Hello, thanks for your clinical work. I love the precision and the way you illustrate things. If I can ask something, it’s possible to talk about strength ? I think it can broaden your audience and at some point, you need to optimize strength to optimize hypertrophy on long term view (multiple years). Regards

[@panagenesis2695]

Nucleus Overload.

[@RonyD2]

MRV baby!

[@MrEvilLeviathan]

So for clarification: If I do lesser amount of sets with 3min rests, I use X amount of time per week. But if I do more sets, and use shorter rests, results can potentially be better? That would be great because I'd probably be still using same X amount of time

[@sport7553]

I have tested up to 140sets per week... and what gave me best result was around 70sets

[@maciejguzek3442]

I must still watch the whole vid, but the headline is surprising. I have a veteran perspective already though.. worse regeneration etc. Chose to cut down on volume a long time ago.

[@tommydaape3412]

more growth with diminishing returns isn't really so surprising, it would be weird if more sets made your muscles smaller or didn't help at all but if its worth the time/fatigue is the q

[@itsallgoodman940]

But more sets can equal less gains.

[@mattmartini836]

more time for very little gains after 3-4sets and potential for overtraining and injuries.. not worth it imo

[@alcazar123456]

I wonder how this applies for intermediate and advanced lifters who use heavier weight and are more at risk for joint damage and overtraining.

[@venexbot4120]

It depends on your Goal. More Sets, less weight, slow and controlled Reps = growth Only 2 Sets, high weight, fast and explosive Reps = strenth

[@TheMarenas]

I like Electro Gems in background❤

[@HouseofHypertrophy]

Thank you! I must credit the people who made the music, their details can be found in the description!

[@RiseRoarBrand]

this is why construction workers get jacked eating big macs and working out 12 hours a day

[@JayChristie-fo4ld]

Some. But others are fat pigs. It’s called GENETICS

[@Sonic_1000]

I never count rows as bicep work or I'd have small arms. Same with bench and triceps.

[@morpho555]

Bro pliz we need upper back (middle and lower traps ) video ❤🙏🏻

[@HouseofHypertrophy]

I do plan to get this done! 💪

[@morpho555]

@HouseofHypertrophy thanks bro ❤️🙏🏻

[@siutboy6965]

Another question I have with these studies is are they training whole body? If you only train biceps you would think you would recover faster than if you train biceps and the rest of your body along with it. With this in mind you might be able to get away with doing 40 sets per week if you just train biceps. but if you train every part of your body it might be different.

[@vespert]

Hey man, please talk about this "first set being most important therefore aim for highest frequency possible and low volume per day" idea i keep hearing. Is volume far less important when frequency is high? For example, many people are doing Upper Lower Upper Lower (no rest) low volume per day, with the whole idea being to have high frequency. Even if volume is lower at the end of the week, they claim that due to more first sets, you will gain far better gains. I'd love to hear about this from someone less biased like you ‼️

[@HouseofHypertrophy]

Hey my friend, my next video will be on this topic of training frequency. I do plan to address the idea of having as much "first sets" as possible :)

[@vespert]

@ thanks king 👑🤍

[@dakkitoto3467]

Any added hypertrophy has to have added strength with it, you cant grow without getting stronger.. You can get stronger without growing due to neural adaptations tho.. The result of the ever increasing hypertrophy was edema, nothing else.

[@azndynomite1277]

While I was able to get as high as 34 working sets (direct and indirect using a tracking app) for some muscle groups in the last year, incorporating two-a-day training at least twice a week, I couldn't sustain that workload. The gains stuck, but I've backed off to 12-22 sets per week.

[@JoshuaKevinPerry]

So, have a push month for gains

[@JeyDeee89]

@@JoshuaKevinPerry Or 1 Week/Month focus on some muscle groups

[@brianbadonde8700]

guys that do lots and lots of push ups with many many sets will develop a big chest and the same is true for guys that focus on pull ups for back so that's proof right there that very high volume can build muscle (if diet is adequate) but very low volume focusing on basic strength progression can also build muscle, I think some of us are race horses and some are work horses, some are sprinters some are endurance runners, the genetic variance among humans is huge when it comes to athletic ability, unlike animals of the same species, I get better results from high volume calisthenics than low volume weight training, it just fits my body type better, but then again I'm very much an endurance athlete with a light frame not a strength athlete with a heavier build, people need to train for their genotype IMO

[@Murman1973..]

Listen to your body and expirement with the sets and put out

[@xxdoroxx_sl4362]

nice vid bruh

[@HouseofHypertrophy]

Thank you my friend!

[@HAI0itk]

Mentzer was RIGHT

[@justwannabehappy6735]

Nope

[@MrTas44]

Do you think that the study results are physiologically plausible? I really don’t think so

[@alexandersh86]

According to 10:20 it's better to rest 3 minutes between 0 sets than to rest 1 minute between 0 sets.

[@kennyt3]

Research indicates that 6-rep and 10-rep set yield similar muscle hypertrophy outcomes. Do these repetition ranges also result in equivalent fatigue profiles? Thanks

[@ViewsandLikes-xb4mk]

Assuming 3 grams of muscle gained per week the additional sets provide a gain of 39 grams or .00165 lb over 52 weeks.

[@Down_is_now_up]

I have a question: I have just started with lat prayer, on back/biceps/forearms day. But that is the day before (and two days after) chest/shoulder day, and I am pretty sore in my pecs the day after the exercise, in addition to the planned lats & triceps targeting. Any thoughts, anyone?

[@DisAstra-qx9gq]

Eugene sandow is the perfect example that high volume alone isnt adequate to build muscle.

[@Piccolo_Re]

My body is weird. My muscles get stronger but visibly I can’t tell much of a size difference. Then suddenly my muscles get really weak for a few weeks and I can’t do nearly the weight I was at, then I’m back to it a few weeks later again.

[@ChildOfYAHUAH777]

eat in a caloric surplus and make sure youre meating your protein,fat,carb goals, it makes a huge difference

[@lucasyoutube10]

That is for bodybuilding people. Normal people, 8 to 12 sets are optimal for muscle hypertrophy and have a life.

[@ivanandreevich8568]

I just imagined doing say 30 sets of squats per week to within two reps of failure. I will not get gains. I will simply die.

[@diegocesarlimagarcia5544]

How would your recommendation would change if you had added the relationship between strength and volume ? Cheers.