Time-Efficient Training for Hypertrophy and Strength (Episode 137)

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Time-Efficient Training for Hypertrophy and Strength (Episode 137)

Рет қаралды 5,153

Stronger By Science

Күн бұрын

Пікірлер: 36

@sardarkang Ай бұрын

Will be supersetting this podcast with my corporate 9 to 5 job, thank you

@MbogaTatu 12 күн бұрын

LMAO!

@warrenhenning8064 Ай бұрын

Wolf's memory of studies is fantastic. Either that or he prepares very well

@MaxIQ77 Ай бұрын

I load drop as often as possible.

@ginoyesano5649 Ай бұрын

I drop loads as often as possible

@n00dle_king Ай бұрын

Myoreps are also much easier to setup than drop sets for things like barbells.

@menhajahmed8262 Ай бұрын

Amazing podcast. Learnt so much and going to make some adjustments to my training. I find it interesting that the upper and lower body routines I designed are similar to the ones you mentioned. Must mean you taught me well haha

@gerym341 Ай бұрын

Another fantastic episode. Thank you Doctor. And thank you Doctor.

@cdrtej Ай бұрын

Milo is picking up Greg's vocal inflections and catchphrases 😂

@bensplants Ай бұрын

I really liked the question and clarification on the seeming contradiction between 'longer rests are better for muscle growth' and 'drop sets seem to cause similar muscle growth'. That one had always bothered me and Milo's answer made a lot of sense.

@ThaKKatt Ай бұрын

Excited to listen as I work. I am glad for more evidence-based podcasts (not to say that you're not also experience-based). Honestly, I have been thinking lately of moving from strength + hypertrophy resistance training to adding in cardio endurance and max heart rate cardio stuff as my 30s approach lmao. So, time-saving resistance training wisdom is always fantastic. I usually superset my upper with gymnastic rings, RTO push and row/pull-up (deep-ass stretches, Wolf ma boy! But doesn't check stability box as much maybe? I still love em). Legs has been harder, cause how tf do you superset lower compounds?? What saves more time, hitting lower compounds hard or supersetting machines? Probably you could only superset machines. Thanks SBS!

@joel5956 Ай бұрын

One thing on doing supersets in a crowded gym: I know people like to focus on doing "the most optimal exercises" (myself included), but flexibility really helps here. If the piece of equipment for a specific movement is taken, there is probably a very good substitute (DB pec flies and pec decs or cable lateral raises and lying DB lateral raises). It can throw off tracking a little, but a lot of things are already doing that anyway. And if it's your second movement in a workout for the same muscle group (like if you bench then superset flies and skullcrushers), progression was probably going to be erratic anyway.

@TheGreektrojan Ай бұрын

I've employed this to great effect. I superset an old (but very good) incline selectorized machine and a solid but unspectacular machine preacher curl. Both are very infrequently used and really close. Sometimes I'll get interupted and I'll finish out one then finish out the other but its uncommon. Another winning combo I've used are RDLs (on a deadlift platform) supersetted with calf raises on a nearby, not very popular selectorized leg press. If you are creative and flexible, there are lots of options.

@rj43214 Ай бұрын

What I want to know is how many strokes of the cat are required to achieve maximum hypurrtrophy?

@65dalexander Ай бұрын

My time hacks are working out in my home gym at 6am, doing a full body workout 3 days a week leading with squats. Even at 60 years old I find out when i start my workout with 4 sets of squats i can go right into pressing and pulling workouts with minimal or no warm ups.

@InvisibleHotdog Ай бұрын

I usually program OHP before squats, makes squat grip a lot easier

@wesrobinson7506 Ай бұрын

Great content! Not gonna lie was a little shocked to see Dr. Pak vaping or something during the video

@Anandfulness Ай бұрын

Good way to quit: progressive underload method. Lower the nicotine dose gradually and then quit when you get at the lowest dose.

@1aspirefit Ай бұрын

I like this channel because they don't have DR. ISAUF every episode

@atiabristy Ай бұрын

excellent channel, videos but channel like you dont have SEO score is very surprising fact!!!!!

@Yupppi Ай бұрын

Does Dr. Pakman's flag have medical doctor syringes or bodybuilder syringes? I love Dr. Eric Helms in only slightly romantic way, looking forward to exciting episodes. Educated by this episode I'm gonna remake my program and start supersetting bench press and deadlift, and squat and deadlift. Seriously though, despite having big 3 in, pullups as warmup for bench doing them as supersets to bench warmup sets is my favourite. Benching feels good and getting back training for bench day done quickly. And calf training as warmups for squats with squat warmup sets. Like Milo pointed out, my rule of thumb is also no standing compound exercises together like overhead press with deadlift/squat, but pullups with bench is great or even bench with squats. And no frying the back before squat. Bent row is a bit tricky, it's in a way great way to finish the back after deadlifts, but after deadlifts it's tough to squeeze all the back juice out instead of just tiring out. Pulldowns is a much better option for that, but I'm training at this iron gym now that doesn't have weight stacks or machines. Or useless things like safety bars on bench or squat racks. Regarding warmups I notice as I get older and get weird issues, I prefer to do quick physio type "activation" work first, like just for example sitting in a deep squat with the barbell and moving from one leg to another and trying to get a bit dorsiflexion and knee opening. And maybe something like quick hip airplane for deadlifts, a couple of pushups for bench if I feel like needing extra. Nothing excess, just relatively dynamic stuff and exercise specific range of motion (for example more restricted dorsiflexion in one leg and less knee opening). Usually much more necessary for judo than lifting, other than making ass to grass squat more comfortable and "cleaner". Please have an episode talking about "athlete" training as well. Meaning talking about power work for sports on top of strength/hypertrophy and how does one apply them to training schedule or gym session smartly, what's the evidence on that structure? Don't necessarily need to include all exotic ways track & field etc athletes train power, but even weightlifters need power. I know they do box jumps, what about barbell movements for power? Is it waste of time with barbell or is there a method to do it effectively? Some quick information video by Milo was talking about maybe 30% 1RM.

@AppendixVermiformis 26 күн бұрын

What is wrong with the comment section? For example @chrislower1191 has 5 replies but non of them are visible 🤔

@ew-zd1th Ай бұрын

Leads more Stability to more Hypertrophy gainz? Or is there a Point of dimishing Returns?

@wizzelhoart Ай бұрын

I've decided to try sets of 4 to keep my training in no-man's land

@n00dle_king Ай бұрын

To the guy working out in the morning I really recommend adding a decent cardio warmup (in place of a bunch of various pre-hab movements) of however long it takes to get your heart rate up.