The Most IMPORTANT Muscle Building Studies from 2024

  Рет қаралды 31,412

House of Hypertrophy

House of Hypertrophy

Күн бұрын

Пікірлер: 110
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Hey all, Merry Christmas & Happy New Year! - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:41 Part 1: To Fail or Not? 1:59 New Data on Training to Failure 3:10: Part 2: Partial or Full? 3:59 New Data on Range of Motion 7:15 Part 3: How Many Sets? 7:29 New Info on Sets for Strength vs Size 9:44 Part 4: Other Honourable Mentions (Studies Not Mentioned Before)
@OriginalPripp
@OriginalPripp 20 күн бұрын
Bless you all with massive gains and a happy ripped new year
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Right back at you!
@sp4rtan7
@sp4rtan7 20 күн бұрын
Likewise!
@OchtendjasLama
@OchtendjasLama 20 күн бұрын
Same to you!
@cristianespinal9917
@cristianespinal9917 13 күн бұрын
Happy New Gains!
@viatori5566
@viatori5566 10 күн бұрын
Yee. Same to you brother.
@user-ii7xc1ry3x
@user-ii7xc1ry3x 20 күн бұрын
It's crazy that I'm saying this about a channel with 322k subscribers, but HoH is really underrated. The video edit is simply great, and the information provided is top-notch. I'm happy knowing they will finally break the 500k mark next year.
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Thank you my friend, you are too kind haha! Have a great Christmas and new year!
@Snerdles
@Snerdles 20 күн бұрын
The key thing I took away from the number of sets section, especially the diminishing rturns graph, was that there were still people at 0 or even negative growth right up until about 25 weekly sets and only at that point were there no longer zero gainers. That, to me, suggests you should be tracking size of each muscle group and increasing volume by sets on anything that isn't growing as quickly. In my own situation I used to resistance train three days a week. On the weekend I did upper/lower and then full body Wednesday. I noticed my chest really lacking so I took chest out of the full body and swapped my weekend so now I do lower, upper, rest, chest, full excl chest, chest, rest. This has been really helpful to help bring my chest more in line with my other progress.
@zerrodefex
@zerrodefex 20 күн бұрын
Your volume requirements can indeed vary between different muscle groups in your body, I too found that chest and arms needed a lot more volume than my legs and it was going to two or three times a week on those that they started growing while my legs were doing just fine on as little as one day per week.
@Alexaderrrful
@Alexaderrrful 20 күн бұрын
@@albertalbert7958 Ronnie never did HIT, Dorian did but he did not get hurt because of it, it just happens if you train for so many years. 2nd HIT is great but every individual should experiment themselves and find a recoverable volume and work from there, you can do high intensity and pretty high volume too rn I found my sweet spot for pretty much each muscle to be 6 sets per training session with 1 - 0 RIR repeat for 2x a week and thats it and for back that's the outlier i do more volume for back... so yea its simple just a process of trial and error and genetics are a huge factor for every individual for me for example I have HUUge legs, I cannot recommend to some1 with smaller calves or quads than me to do what I do for legs, that would be insane....
@mattfontes3602
@mattfontes3602 20 күн бұрын
I believe that "custom training" splits like you have mentioned should be a more widely discussed topic (different from bro splits which still typically target each muscle once per week)
@stevenkzyriceustaquio4885
@stevenkzyriceustaquio4885 20 күн бұрын
i didnt skip ads for you bro tnx you have masively improved my gains
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
That is too kind of you, thank you so much!
@andreas956
@andreas956 20 күн бұрын
Awesome video! A much needed compilation of studies
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
I appreciate you, have a awesome Christmas and new year!
@Luther7021
@Luther7021 19 күн бұрын
The thing with high sets is, you wont recover, and wont progress your lifts. Dont think about sets as weekly, think about how often are you training a muscle, how many hours apart, and then decide your set range. And that is how much you can recover from. I get it 8 sets are better than 3-4 sets, but most important part is consistently progressing over a long time, and not having 3 workouts with lots of sets and then you lose workouts due not being recovered. IF muscle protein synthesis lasts 48-72 hours, why not have less sets and improve your frequency, and having more muscle adaptions over a long period of time. Think about it, over a longer period, for example a year, by doing less sets with higher frequency, you will have trained the muscle a lot more. And log your workouts, see how you progress, its the only way to know if a program is working or not.
@DanielHelmi-z1q
@DanielHelmi-z1q 20 күн бұрын
Bro. This is the best channel ever! You are literally the only Fitness KZbinr that I'm subscribed too. I'll appreciate watching every second of your uploads to the end of time.
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
You are too kind, thank you so much my friend! Merry Christmas and a Happy New Year!
@DanielHelmi-z1q
@DanielHelmi-z1q 19 күн бұрын
@@HouseofHypertrophy Everyone in the gym, think my workouts are weird hahaha. But I've based them all off of the wisdom from your videos. Like they don't know why I train wide-grip horizontal rows on shoulder day rather than back day or why I sometimes aim for 30 reps on some days.
@FF-fortuneflow
@FF-fortuneflow 16 күн бұрын
Your videos are EXCELLENT. You always delivers. Please can you also make a video on best workout programs. Please i think we should also need it.
@CleverFox2.0
@CleverFox2.0 17 күн бұрын
This channel has changed my view on muscle building wish you a very productive 2025.
@shantanusapru
@shantanusapru 19 күн бұрын
Nice! Happy Noel & Happy New Year, HoH!
@HouseofHypertrophy
@HouseofHypertrophy 18 күн бұрын
Same to you my friend!
@christianduval8374
@christianduval8374 20 күн бұрын
I knew you would drop this around this time!
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Haha, you were right 💪
@Muphenz
@Muphenz 20 күн бұрын
Yet another great video produced by HOH. Merry Christmas and Happy New Year! ☃️❄️🎄🎅🎁🦌🕯️
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
I appreciate you dude, I know you've been hear for a long time. Merry Christmas and Happy New Year to you too!
@combatcritique
@combatcritique 20 күн бұрын
Much needed video
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
💪 Merry christmas and a happy new year my friend!
@KonFatty
@KonFatty 17 күн бұрын
Great and very informative video. Thank you!
@stackered
@stackered 19 күн бұрын
lift hard, progress, and deload regularly. don't worry about the weak science in exercise science and simply train as hard as you can
@ethanpispas4098
@ethanpispas4098 20 күн бұрын
Thank you for your great work. I consider you to be the top hypertrophy channel currently. HOWEVER, as a guy who has been training for over 12 years and has pretty much maxed out his genetic potential, i have to say this (and i believe that most experienced lifters who are honest with themselves will back me up). I really really REALLY doubt that lifters with almost 8 years of average experience, will gain TRUE CONTRACTILE MUSCLE TISSUE, that is considerable enough to be measured accurately in 8 weeks, under ANY CIRCUMSTANCES. Unless they were fooling around for years and were calling it training.
@camb5274
@camb5274 19 күн бұрын
This is the best channel on KZbin!!!
@HouseofHypertrophy
@HouseofHypertrophy 18 күн бұрын
Thank you my friend!
@SamiiShabuse
@SamiiShabuse 11 күн бұрын
Thank you for everything! You helped clarify a lot of my thinking and thoughts! Could you do a video on tendon growth and the benefits of it in building muscles? And could you focus on how which rom helps it best and what type of style?
@tomotis2657
@tomotis2657 20 күн бұрын
So basically with moderate to high volume, training with one or two reps in reserve would be better Better for joints too i would imagine
@dynaspinner64
@dynaspinner64 20 күн бұрын
RIR for what? Compounds, sure thing. Isolations? Going to failure is going to be fine most of the time. Not too hard to approach failure and it is relatively safe compared to most compounds.
@EliteProAli
@EliteProAli 20 күн бұрын
Merry Xmas and happy new year mate
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
You too my friend!
@ΣερτηςΠαπας
@ΣερτηςΠαπας 20 күн бұрын
Thanks for the video and merry Christmas to all my gym bros all over the world 💪
@HouseofHypertrophy
@HouseofHypertrophy 18 күн бұрын
Merry Christmas!
@JosephCBanda-o7p
@JosephCBanda-o7p 19 күн бұрын
Thanks for great content lots of love
@HouseofHypertrophy
@HouseofHypertrophy 18 күн бұрын
Thank YOU for the support!
@seattlegrrlie
@seattlegrrlie 19 күн бұрын
Partials are great if you were doing full range, hit failure, but can still do partials. That will increase hypertrophy in the part of the muscle (or specific muscle) that partial targets.
@simonegrupillo5133
@simonegrupillo5133 20 күн бұрын
Happy liftmass to everyone 💪
@Down_is_now_up
@Down_is_now_up 20 күн бұрын
Happy gainmass!
@BradleyZS
@BradleyZS 20 күн бұрын
I would think that the lengthened partials would be more effective when the resistance is greatest in that lengthened position. I also think that they should in fact be lengthened, the leg extension should be the lying version to get all the quads and all those other workouts in the 300 person study could be variants where the lengthened position isn't actually the full stretch of all the muscle - if leg curls where prone instead of seated and if french press doesn't is the laying on the bench variant. The bicep curls could also be reduced in effectiveness by not being fully loaded at that stretched position, needing to be done with arms horizontal by laying on a bench. (I just find it frustrating that many studies aren't very conclusive.)
@azndynomite1277
@azndynomite1277 20 күн бұрын
Good concise summary.
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Thank you my friend!
@jonasirw1
@jonasirw1 20 күн бұрын
We've all had a really good spotter push you to crank out 2-5 more reps past what you thought was your max effort last rep.. Measurements of failure or 2 reps before failure isn't quantitative.. more of a very subjective qualitative estimate at best..
@IOL-ox5tn
@IOL-ox5tn 19 күн бұрын
Thank you for all the high-quality, science-based and critical content over the year! It's all been a huge help for me :)
@HouseofHypertrophy
@HouseofHypertrophy 18 күн бұрын
Thank YOU for checking it out my friend, all the best!
@yipperdeyip
@yipperdeyip 20 күн бұрын
Just commenting for the Al Gore Rhythm to show appreciation. Merry Christmas folks!
@movsd3640
@movsd3640 20 күн бұрын
Good stuff
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Thank you my friend!
@brianbadonde8700
@brianbadonde8700 20 күн бұрын
Merry jingle bells 🎄 may everyone up their mass
@reflextaze419
@reflextaze419 20 күн бұрын
My favourite KZbinr in the world house of hypertrophy
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Haha, you are too kind!
@christopherdiaz1038
@christopherdiaz1038 18 күн бұрын
How can one possibly participate in these studies?
@fnn9550
@fnn9550 19 күн бұрын
What about frequenncy? Studies have shown that 2x 1 sets grow more muscle than 1x 4 sets. This is probally because hypertrophy units are stimulated by a set, take this example from a study: a perfect set stimulated 1 hypertrophy unit and the second set only 0.31 and it decreases. Maybe these numbers are a bit off but that does not really matter because we can see that the later sets have far less inpact on hypertrophy. Knowing that we should train each muscle 1-2 sets 3 times a week.
@mcbain7392
@mcbain7392 13 күн бұрын
HoH I have a question, is there studies about increasing EPO production by the body while working out muscles in an hypoxic state? Or while working out being hypoxic?
@stopcensoringmen5044
@stopcensoringmen5044 20 күн бұрын
There is ONE thing that we can say for absolute certain - staying fit and eating well are the keys to a longer and better quality life. Eat clean, lift regularly, live well.
@Drvyqxl
@Drvyqxl 17 күн бұрын
But i dont get the 20 sets per week like if i were to exercise my bicep in one day how many sets should i do? Does 20 ets per week mean i have to do all this sets only in each muscle? Like each muscle 20 sets all? Or do i mix all the exercises into 20 sets. Im not good english so i try to tell you
@thebladiator8496
@thebladiator8496 13 күн бұрын
can you do a video on calf development? mine have looked the same since i started lifting (not that they are small but i want huge calves)
@thebladiator8496
@thebladiator8496 13 күн бұрын
calves are a pretty common weakpoint that im sure many viewers would be curious about
@hectorflores9711
@hectorflores9711 9 күн бұрын
If I’m not mistaken he did one where the most optimal growth came from doing lengthen partials where your legs are in a straight position, it’s also what I’ve been doing and I’ve been noticing great results. Hope this helps.
@doseofreality100
@doseofreality100 20 күн бұрын
I like to do both lengthened and shortened partial reps on EVERY exercise.... at once... by just doing full range of motion. Saves so much time. Haha
@jurggjon
@jurggjon 20 күн бұрын
Can someone tell me the answers for all trends?
@AbishekAlwis
@AbishekAlwis 20 күн бұрын
Can someone review my workout! 3 days a week ( 3 weeks loading (with hypertrophy) and 1 week de-loading (with strength workouts)) 1. Monday - Bulgarian Split squat ( 3x12 hypertrophy and 2x6) - single leg hamstring curl and single leg extension ( 3x12 hypertrophy and 2x6) - partial lying calf raise ( 2x40 ) 2. Wednesday - single leg step ups ( 2x12 hypertrophy and 2x6) - partial lying calf raise ( 2x40 ) - dumbbell bench press ( 3x12 hypertrophy and 2x6) - inclined bench press ( 3x12 hypertrophy and 2x6) - wider grip vertical pulls ( 3x12 hypertrophy and 2x6) - closer grip horizontal pulls ( 3x12 hypertrophy and 2x6) 3. Friday - Hip adduction and hip abduction ( 2x20 hypertrophy and 2x12) - suit case carry - globet march - oblique lateral side bend
@tuominen7627
@tuominen7627 20 күн бұрын
too many reps on calf raise. Its likely more efficient to do less reps than 40.
@surajlamgaday684
@surajlamgaday684 20 күн бұрын
I would probably sprinkle in some intensity techniques on the last set for movements where makes sense and is safe. Things like, partials, slow eccentrics, dropsets and clusters. A little goes a long way. Also always starting leg workouts with some sort of hamcurls has been a game changer. Got that from mountaindog1 (John Meadows)
@omersiddiqui3823
@omersiddiqui3823 20 күн бұрын
PLEASE REPLY PILEEEEEEEEEEEEEEZ are there any studies comparing lat pull downs at a lengthened position vs normal range of motion.....many people on the internet say that going past a certain elbow position wont activate your lats at all...but we've seen that muscle activation does not equal muscle growth...on the other hand creators like jeff nippard and RP wants us to fully stretch our lats even pause at the full stretched position....what is your take on this
@HouseofHypertrophy
@HouseofHypertrophy 18 күн бұрын
Unfortunately, there are no studies that have looked at this. Based on the current research on trained individuals, I think lengthened partials on the lat pulldown might be similar to a full range of motion, but we shall see if we get future research!
@omersiddiqui3823
@omersiddiqui3823 17 күн бұрын
@HouseofHypertrophy what's your definition of a lengthened partial....does it include the part of rom where the lats are completely stretched (no room for hands to go further) or a bit shy of that point
@leonardwilliams2796
@leonardwilliams2796 20 күн бұрын
this is the famous mike Menzer body builder approach 1-2 sets to absolute death failure as if your life depended on that last rep thats the way i train with a slight twist
@xxdoroxx_sl4362
@xxdoroxx_sl4362 20 күн бұрын
nice comp
@HouseofHypertrophy
@HouseofHypertrophy 18 күн бұрын
Thank you!
@ilyasgood526
@ilyasgood526 7 күн бұрын
Vides about losing fat
@VictorJulioBatistaSera
@VictorJulioBatistaSera 20 күн бұрын
Llegó la hora de mi novela
@HarbingerOfAnarchy
@HarbingerOfAnarchy 12 күн бұрын
👻
@lucashenriques4242
@lucashenriques4242 20 күн бұрын
happy new year and remember, more than 5 reps is cardio
@Sonic_1000
@Sonic_1000 16 күн бұрын
Another year they tried to reinvent the wheel and once again I learned absolutely nothing new. Great content either way cuz
@Dobidobidapdapdadapdapdarap
@Dobidobidapdapdadapdapdarap 20 күн бұрын
💪💪
@Ti0Luch0
@Ti0Luch0 20 күн бұрын
No best abs exercices video in 2024. My year is ruined and without gains!
@scott-hr3hd
@scott-hr3hd 19 күн бұрын
Low testers plus no pier review? Are drunken college students the people taking these tests since they are not following the scientific method to its full degree but it’s enough to look at. Honestly despite what these studies state I think it’s better just to test and keep an open mind. See if it works for you. After all hypertrophy is mass building and sculpting although there is an element of anatomy, physiology and microbiology to working out we are all slightly different. A few looks at different cadavers will tell you that.
@gogfarmabhi3151
@gogfarmabhi3151 19 күн бұрын
@NarendraSingh-pz7fj
@NarendraSingh-pz7fj 20 күн бұрын
1st comment
@liamtingle2762
@liamtingle2762 20 күн бұрын
I’ve got the answer. But not telling you all. If you all get bigger I look smaller 😂
@Blaize__
@Blaize__ 20 күн бұрын
2 in a week? Careful or we’ll get spoiled
@HouseofHypertrophy
@HouseofHypertrophy 20 күн бұрын
Haha, I wanted to get this one out before the end of the year!
@ManlyServant
@ManlyServant 20 күн бұрын
🧐🔍📝
@beekey9501
@beekey9501 19 күн бұрын
This comment contains nine words consisting of at least three symbols.
@alwinsauer6857
@alwinsauer6857 20 күн бұрын
Mike Mentzer told this 20 years ago.
@rolfselas
@rolfselas 20 күн бұрын
First
@undergroundinvestors
@undergroundinvestors 14 күн бұрын
kzbin.info/www/bejne/q4G5ipZ3nr2te68si=LXH3puJ9lAKXGxfk
@ilyesezzine1847
@ilyesezzine1847 20 күн бұрын
Mike mentzer was right
@RatSmacker370
@RatSmacker370 20 күн бұрын
We got Hypertrophy Wrapped before GTA VI
@do_odman
@do_odman 20 күн бұрын
As much as I love training to failure, I think it's still important to recognize the value in higher volume training, it is in how surgical you can get with 2 or more rir. You can always take a last set or 2 sets to failure for instance if you're not feeling like the bean kicked in but you can't undo a failure set after things start feeling tweaky, all you can do then is artificially increase your rir next week and hope it goes away lol. Also, equating volume might not be feasible as training to failure might not allow that to the same extent that rir training might, allowing for more volume allows for more practice in the lifts and even if it's a machine there is a lot of value in experience. People that commonly warn against junk volume I think are largely misguided but I respect their position too, because failure training does put hair on your chest and it keeps you the most honest, and I've done a lot of blocks of very high intensity 0 rir on everything including compounds(except squat and deadlift) on every set with pretty moderate volumes and frequency and survived it decently, I'd say I needed more deloads and stricter variation to even make it to the deloads recovery wise but I think this serves people a lot better than assuming failure training has to also be low volume or 1 set a week training, that's just not the case, but in saying that I think the amount of deloads I had to take overall may have given me junk rest, that I maybe didn't need lol but it's hard to know when you're in a banged up state, and the other way around with higher volume I never have to deload because I'm following LP and DUP strategies fairly closely and trying to ride a balanced edge consistently without having to have downtime. also true failure training generally has me cheating more with my hips on most exercises to get more forced eccentrics out of everything, which I think is perfectly reasonable if you're experienced and the point is stimulus, who cares what the internet thinks, this entire game is an art not a science and art has to be ugly before it's pretty.
@papaspaulding
@papaspaulding 20 күн бұрын
I'll always train to failure on every working set, even whilst using quite high volume (16-20 working sets per muscle per week) although some compounds I'll only train to 0 rir for safely reasons training alone. simply as it keeps progression constantly there knocking at the door as such, where as it needs to be planned when leaving reps in reserve. training rir definitely has its place though and Ive used it at times in the past with success but ultimately I never feel personally satisfied training that way as per old habits lol
@WeighedWilson
@WeighedWilson 20 күн бұрын
I don't trust that I can accurately gage reps in reserve so I always go to failure, usually with a few partials if I can muster. I greatly prefer 15-25 rep range because I feel it's easier on my joints and ligaments. I'm new to lifting and in my 40's so avoiding injury is as important as progression to me.
@WORKOUTSOLUTIONS
@WORKOUTSOLUTIONS 20 күн бұрын
✝💪🏋‍♂ GOD BE WITH US AGAINST EVIL AND TEMPTATIONS ✝🙏🕊❤ kzbin.info/www/bejne/fmOWl5VterlogdEsi=EZp5_SKFSuikcVG3
@codecaine
@codecaine 18 күн бұрын
💪
The BEST Progressive Overload Way (New Study)
13:17
House of Hypertrophy
Рет қаралды 341 М.
Grow Your Chest: The Most DETAILED Guide on the Internet (72 Studies)
49:36
House of Hypertrophy
Рет қаралды 406 М.
JISOO - ‘꽃(FLOWER)’ M/V
3:05
BLACKPINK
Рет қаралды 137 МЛН
Война Семей - ВСЕ СЕРИИ, 1 сезон (серии 1-20)
7:40:31
Семейные Сериалы
Рет қаралды 1,6 МЛН
3 Testosterone myths every man must know
13:37
Menno Henselmans
Рет қаралды 23 М.
We Have to Talk About Lateral Raises
10:29
House of Hypertrophy
Рет қаралды 74 М.
Why Charisma Isn't What You Think It Is
25:56
HealthyGamerGG
Рет қаралды 830 М.
How to Build 3D Shoulders (25 Studies)
22:58
House of Hypertrophy
Рет қаралды 553 М.
The Protein Limit For a Meal (They Were WRONG)
11:54
House of Hypertrophy
Рет қаралды 132 М.
Science-Based Lifting "Sucks"
17:14
Jeff Nippard
Рет қаралды 1,5 МЛН
More Sets, More Growth: This NEW Study is Surprising (& Epic)
17:07
House of Hypertrophy
Рет қаралды 94 М.
Build Your Forearms FASTER: The Most Detailed Guide on the Web
39:22
House of Hypertrophy
Рет қаралды 348 М.
Progressive Overload for Hypertrophy Training
17:23
Flow High Performance
Рет қаралды 90 М.
The Protein Myth: How Much You REALLY Need
12:56
House of Hypertrophy
Рет қаралды 163 М.