UNDERRATED Exercise Selection Principles for Muscle Growth

[@HouseofHypertrophy]

Timestamps + example situtations to figure out what exercises may be best for you 0:00 Intro 1:24 Part I: Not Everyone Recruits the Same Muscles 3:42 Part II: What This Means 5:13 Part III: Beware of Exercise Technique 6:55 Part IV: Changing Muscle Recruitment During an Exercise? 10:14 Part V: Summary Ways to figure out what exercises are right for you?: This is going to be challenging to do. One way is just to experiment with a set of exercises and try and see over a couple of months how your muscles develop. For example, perhaps you’re going to only train your chest with incline and flat bench presses. There’s research that the flat bench press grows the upper, middle, and lower chest regions well, though incline work can help develop the upper chest more. But let's say after a couple of months of training only incline and flat bench presses for your chest, your upper and middle chest regions are developing well, but you’re not happy with lower chest development. Thus, you opt to throw in some dedicated lower chest work, perhaps either disp, decline bench work, or even pullovers Another way is to use the pump. The pump is the pooling of fluid within and around a muscle’s fibers. This arises due to muscle contractions that compress some blood vessels, plus the build up of metabolites from chemical reactions draw additional fluid within the muscle fibers. A greater pump does not mean more hypertrophy, but it at least informs us of what muscles or muscle regions are activated highly during an exercise. One way to ensure a great pump is to train to or close to failure with higher rep numbers (more than 15), so here’s what you could do as your own small experiment: Simply perform a high reps to or close to failure on an exercise, and try to feel what muscle or muscle regions are pumped the most. In many cases, this probably gives you a solid idea of what muscle or muscle region you’re highly activating. As an example scenario: There’s reason to believe vertical pulling exercises (like lat pulldowns or pull-ups) train the middle and lower regions of the lats highly, whereas horizontal pulling exercises (like bent over rows, or dumbbell rows) train the upper lat regions. You can try to verify this for yourself via performing a set of high reps on both vertical and horizontal, and then evaluating where you feel the pump in lats.

[@thisisketchu]

I had trouble activating my lats during pull ups, my biceps were dominating, so I did 2 sessions of assisted pull ups, super light but consciously activating them the whole time while my hands were only "hooks" and biceps remained "relaxed" (mental gymnastics). After that regular pull ups destroyed my lats as intended. Dunno if it helps anyone but just a perspective.

[@techpiller2558]

A great tip, thx.

[@HouseofHypertrophy]

Awesome stuff, thank you for sharing!

[@danieltemelkovski9828]

Do you mean you did 2 sessions a week of assisted pull ups or 2 sessions in total? If the former, how many weeks did you do it for?

[@carlmc8024]

I had a similar problem not feeling lats on pullups, what worked for me was working extra with excentric phase pullups

[@ruthless7879]

@@danieltemelkovski9828 to many questions just try it for yourself 🧠

[@richthehoser]

This is easily the best lifting channel on KZbin. I wish I had seen this stuff twenty years ago when I started out.

[@HouseofHypertrophy]

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

[@SrslySylli]

Interesting. What I got from this is, people tend to use form that favors their strongest muscles, which in turn makes completing the exercise easier. If my chest is strong but my tris are weak, I'll subconsciously use a grip and bar path that favors the chest muscles. Working out my tris specifically for 6 weeks would make them stronger, so of course, at the end of the 6 weeks, they'll take on a bigger role in the movement.

[@98230983290]

Derek from MPMD is a good example of that, the guy probably bench press exclusively with his delts.

[@Vevemusic]

The hero we need, but not the one we deserve. Fantastic work as usual !

[@HouseofHypertrophy]

Haha, I appreicate that dude, thank you!

[@TheM.K.]

@@HouseofHypertrophyappreciate*

[@janh6304]

Doing 1 set of an isolation exercise before the compound excersise (no pre-exhaust) makes it easier to activate the desired muscle in the compound exercise.

[@johnmekansi1230]

i am just writing my training program for next few months, what a perfect time this video dropped.

[@HouseofHypertrophy]

Haha, awesome stuff! I hope anything in the video can be of use :)

[@vasilisgreen]

What i got from this is that it is important to learn proper muscle control, actively being aware of what muscle you're recruiting. Mind to muscle connection matters but it's not the same as muscle control. So, people should work on that.

[@retry4368]

Most underrated fitness channel. keep doing what you're doing your channel will grow like crazy soon

[@HouseofHypertrophy]

Thank you so much my friend, that means a lot to me!

[@NormanKonstantin]

I see people still confuse pre-exhaustion. Limitation of the study can be also the fact that when people trained only that muscle for a while they increased their strength so when they went into their bench press they saw the activation of the EMG as the other muscles fatigued the trained one was still going strong. Hope this makes sense for the peeps. :D

[@HouseofHypertrophy]

I see what you're saying!

[@98230983290]

Given human variability in posture, bone density and whatnot, it seems plausible that one's brain may output strength in a slightly different way. There's probably a bit of what you're saying too but I don't see this having a larger impact than people simply being different.

[@dylanmac_]

About to go to sleep. Decide to check YT one last time. HoH decides to upload. Guess I’m going to be up all night now pondering how to insert these findings into my current regime

[@HouseofHypertrophy]

Haha, I appreciate your support dude!

[@REPSDirect]

This is the best and objective resistance exercise analysis site on the internet.

[@HouseofHypertrophy]

Thank you so much my friend, that's very kind of you

[@TheVRhub_]

wow this video is incredibly underrated. i figured something like this out myself at the gym and i started to do more isolation on my chest, thanks for confirming that this is true! great vid! i think its all mental, the mind knows exactly wich muscles are stronger and easier to activate for you so it will use those more resulting in different stimulations. that is my theory. the mind is way smarter than we know

[@HouseofHypertrophy]

Awesome stuff, thank YOU

[@bensitsdownwithfriends]

“Chances are you’re human.” A dog with glasses nods along affirmatively

[@HouseofHypertrophy]

Haha :)

[@ANIKOLATRONIK]

You are my Hero. This topic will explode!

[@HouseofHypertrophy]

Thank you my friend!

[@youngcalisthenics]

"Chances are, you're human" ....*sips gasoline*

[@HouseofHypertrophy]

Haha :)

[@beornthebear.8220]

I used to have an issue hurting and overtraining my shoulders with benches, flat dumbbell presses and flys. I have found that to work my chest area most effectively and not injure my shoulders, I need to lower the weights the the center or just blow center of a pectoral mass. Anything else is asking for a shoulder injury. My frontal delts also get plenty of work doing this, and I just do a couple of sets of cable or super-strict form front laterals to finish them up. I usually prefer to to cable flys than dumbbell flys, as I get a better resistance throughout the exercise. I tend to switch a bit, so nothing gets left undone.

[@AdrianBykann]

Dudeeeee your channel has been blowing up lately, I'm really glad for this. You deserve it :D

[@HouseofHypertrophy]

Thank you dude, I'm very grateful to everyone (including YOU!)

[@somedude84961]

Oh my God the background song is literally the lick on repeat. That's incredible lol

[@lilholy3279]

Definitely believe this to be true. Doing dumbbell rows always seem to hit my rear delt and I almost never feel my lats. But during lat pulldowns on machines I feel my lats and almost never my rear delts.

[@HouseofHypertrophy]

Very interesting to hear that!

[@vekonglengkong]

Omg this is so true! Mind-Muscle Connection is a real thing and you can train it by doing isolation exercise 👍

[@tizianomarelli9818]

Hi maybe it can also be changed by mind muscle connection.i always contract more the muscles and some muscle regions what i visualize and focus on and i see more gains on those muscles and regions

[@HouseofHypertrophy]

I agree!

[@prg_primeretrogames141]

I truly like your videos, it is always concise with great examples and a lot of visual in order to support the amount of information given. Personally, i had some issues with working on my chest since i know that my Triceps and shoulders are some of my most trained upper muscles so i have started to fatigue those before doing my chest exercises to make sure that i do not compensate too much and i have seen good results since i started to do that.

[@HouseofHypertrophy]

Awesome stuff, thank you for sharing and thank you for your really nice words!

[@nicolaos355]

I would love to see something about warm up, by science point of view.

[@pfft6119]

back at it lesgo

[@HouseofHypertrophy]

Let's gooo

[@Sydnicate]

I love this channel!! Such awesome workout videos!!!

[@HouseofHypertrophy]

Thank you so much!

[@comingverysoon]

I had a problem where doing pullups hurt my elbows and I was not getting much lat activation. The solution? Changing to a "hook" grip and focusing my mind on pulling my elbows down to my sides instead pulling myself up. No more elbow pain and my lats get blasted.

[@leonsteed1708]

Sounds like pre-exhaust training now has studies to prove its efficacy. Love the channel dude great work 👍

[@HouseofHypertrophy]

I see what you're saying but this is not precisely pre-exhausation :)

[@TransNeingerian]

People use different muscle recruitments during the same exercise because they have different muscle sizes, proportions and body sizes, and therefore different form. The same person using slightly different variations of form on the same exercise will give diferent ECG results. They can probably even give different results with the same form but a different mind muscle connection. You first need to standardize form and specify mind muscle target if you want to compare muscle recruitment between participants. Anything else and they are, and you are analyzing, just the range of possibilities during the exercise - which is almost pointless because most exercises can produce way too vast a range to be useful.

[@HouseofHypertrophy]

I see what you're saying, but I think it's certain even with similar of comparable form, muscles simply have different leverages (internal moment arm lengths) between individuals

[@mysteretsym]

Its not about just what you can see or fix externally. Two people utilzing the same form can use different muscles. Hypothetically, if you could tweak somebody’s form to “force” them to bias a certain target muscle, then that person’s form would have to look different than everybody elses because exactly their bodies and muscle leverages are different. We arent just robots made in a factory

[@user-og9nl5mt1b]

Do a best workout series like you did for triceps. For every muscle , the backs. Chest legs etc

[@HouseofHypertrophy]

I plan to make a whole exercise selection course :)

[@TM-ff6iv]

This is amazing! You have my subscription. Very informative and well put together!

[@HouseofHypertrophy]

Thank you so much my friend, welcome to the channel!

[@NoirHammer]

I think it also means some people don't engage certain muscles because of nerve blockage at the spine or tendons might have slipped out of their groove, for example in the shoulder area, thus requiring more recruitment of other muscles that are not usually dominant. They should've had a PT and a kinesiologist on hand in these studies to make corrections.

[@TC-2]

Thanks for putting in the time and effort to compile such fascinating and useful knowledge🤜. Keep dropping facts bro!

[@HouseofHypertrophy]

It's my pleasure, thank you for your awesome support dude!

[@kxs7267]

Sterling work, that's given me lots of ideas to consider as I plan my training... Also given me lots of questions (including the ins and outs of what EMG actually measures) and references to look up (great to have that list), and other ideas to mull over. I love it when a video makes me think. :-) Thanks!

[@HouseofHypertrophy]

Awesome stuff, thank you my friend!

[@SnakeAndTurtleQigong]

I’m excited for more “at home” muscular evaluation technology.

[@RebelSyntax]

Good stuff! Although it would seem that the hypothesis is something that a regular person might think of on their own, the actual study and results gives us freedom to think about ourselves uniquely without bias from trained "experts". I think that is true for a lot of things in life and especially important for initimate things like personal health!

[@HouseofHypertrophy]

Agreed! :)

[@Ryan13489]

Another great video man. This thinking is why I always do deadlift on back day at the end of my session, I want my back to be active and firing to get the majority of TUT, I take off from the ground like any other deadlift and then do partials.

[@HouseofHypertrophy]

Interesting stuff dude, thank YOU for sharing!

[@promo130]

Deadlift is a leg exercise buddy

[@Ryan13489]

@@promo130 on the initial movement, as I said... Partials. Rack pull without the rack.

[@justbreathe8835]

@@promo130 leg,lower back,and grip strength

[@eduardobatista329]

Dorian yates also did his deadlifts last and did use only the range of motion for the lower electors, lower back and lats, plus traps,forearms, some biceps, and helps with bone density.

[@stoeptegel3000]

1:58 i think that in this case the triggering of the different regions of the hamstrings was due to diffence between the direction of the feet pointing inwards of outwards

[@HouseofHypertrophy]

It's possible, unfortunately the researchers did not assess this. However, I still think it's very likely with the hamstrings, the muscles leverages just differ between individuals

[@sbeaber]

I was watching this and it was like "EMG data says higher activation for different parts for different people" and responded but you showed different studies shit EMG data that could suggest it being not entirely... Oh you're talking about it here, too. You're a science man's man, man. Great videos

[@HouseofHypertrophy]

Haha, thank you dude, I appreciate YOU

[@dagoberttrump9290]

we use this concept in calisthenics all the time, it's called grinding the groove

[@krthin007]

Keep going these vids are gold

[@HouseofHypertrophy]

Thank you so much dude! :)

[@Zakito0oBG]

Hello, 2 months ago I developed a very slight pain in my chest (petcoralis major) from the too many kilos I put on my back when I do push-ups. I trained with pain for exactly a month until I felt that if I did one more rep I would most likely tear the chest. Just to add that I have no bruises, swelling and limited movement. I only feel pain when I stretch my arm forward in front of my body and squeeze my chest (like dumbbell bench press). Just to add that I don't have constant pain. Now I rested for 2 weeks (full body training without chest) and did 2 light chest workouts because I thought I had recovered, but unfortunately it hurt again. I have noticed that from shoulder exercises and pull-ups I stress the tendons of my chest and my chest hurts a little after these exercises. I went to the doctor and he told me to rest for 2 weeks. He said after these 2 weeks to start light weight training but without chest exercises. I'm still thinking of resting for 4 weeks, but I'm worried about whether I'll fully recover. Is it a good idea to stop training for 4 weeks and just in case do you think I need MRI and some kind of rehabilitation? Thank you in advance for your reply!

[@HouseofHypertrophy]

It's difficult for me to comment as I can't precisely know your situtation from a comment. Also, I'm not an expert on injuries, overall I would just advise seeing professionals in your area and see how they evaluate your current problem. Sorry I can't be of more help!

[@mehm4251]

Glute max one is interesting since one might argue that banded abductions recruit glute med and not glute max since it doesn't line up well with the muscle So maybe there's psychological reasons as well?

[@gabbar51ngh]

Once again. Terrific video.

[@HouseofHypertrophy]

Thank you so much!

[@stevenpurchase1010]

Based upon my studies, with some inmates, increased involvement of the most indolent muscle in a compound lift can be increased by doing a similar compound lift that makes it impossible for the dominant muscle to be the prime mover. For example, having a shoulder presser do guillotines because that makes it impossible for him or her to begin the movement with his elbows in close to his side as is the inclination of a shouldered presser.

[@HouseofHypertrophy]

Interesting!

[@adamenaz1141]

One of the best channels on YT! Been following for a while

[@HouseofHypertrophy]

I appreciate that dude, thank you!

[@Frei_Sinn]

Well, if I understand that correctly, it can be put simply like this: the muscle that is strongest will always do most of the work in compound exercises. Or also: the weight always looks for the least resistance, i.e. the muscle that can do the work most easily. So if a compound movement (bench press) doesn't work the intended muscle (chest) then you need/should train the muscle doing the most work with less volume isolated and the intended muscle with more.

[@HouseofHypertrophy]

Yep!

[@romvshkaromvshka5303]

Please take a video about resistance band training for muscle growth and strength

[@HouseofHypertrophy]

I plan too :)

[@Egoliftdaily]

Notif squad 🔔

[@HouseofHypertrophy]

Always great to see you dude!

[@robertspence7766]

Excellent discussion. Anecdotally, I do not train anterior or posterior delts as they become overtrained easily. My chest and back compound lifts thoroughly train my delts to the point that they grow out of proportion. At the same time my bodybuilding buddies do large volumes of delt only exercises for equivalent development. I clearly utilize my delts adequately without isolation.

[@HouseofHypertrophy]

Awesome to hear this, thank you for sharing dude!

[@robertspence7766]

@@HouseofHypertrophy Not sure how awesome, because I always knew I overuse my delts so chest is especially difficult to train! Good news/bad news, really.

[@alexflower666]

This guy knows what he's talking about

[@HouseofHypertrophy]

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

[@AraziEdwards]

Timestamps for key info 1:24: Not Everyone Recruits the Same Muscles 3:42 : What This Means 5:13: Beware of Exercise Technique 6:55: Changing Muscle Recruitment During an Exercise?

[@HouseofHypertrophy]

I appreciate that dude!

[@cartoonhanks1708]

Could you do research on whether isometrics can cause hypertrophy? You mentioned that flexing a muscle through a range of motion causes hypertrophy. That got me thinking that if the muscle activation of a muscle or tension inside the muscle causes the muscle hypertrophy, why don't we just lock out into an exercise that activated the targeted muscle really well (or better yet you can put those electrical probes on the muscle and get it to do a long sustained contraction, there is probably research on that) and hold that position as long as possible or until close to failure which in my experience you never truly go to failure doing isometrics unless you are basically doing a fighting isometric. And boom you got gains. Actually a lot of old martial artists used to do isometrics training (along with other forms of training btw but if you look at shaolin monks for example they aren't particularly muscular and the bulk of their training is athletics and mat acrobatics, but some karataka's used isometrics and relative to the general population and relative to other differently more traditionally combat trained peoples they more muscular, which I have no evidence for but is my observation and might not even be the case) Also would appreciate research into whether there are physical indicators of training too much (excessively training not just overtraining i.e not as to cause injury). In my opinion, if you have shooting pains going through the length of the muscle (duh), tendon soreness, or soreness in a muscle when moving it through passive range of muscle with no resistance than you should rest until those pain or soreness subsides. No idea if this is true, but following that advice I feel (I don't know) you could fit more sets in and not tax your central nervous system and thus those sets would be optimally stimulating. Now consequentially, I think training for strength you would just fit in as much volume as possible regardless of soreness (and try to avoid permanent or training break causing injuries) and repeat the movement/s at different speeds/tempos and intensities(meaning weights and also muscular activation) (mainly for training lifting technique but there might be some neuro muscular adaptations too) Again no research to back any of this up but purely my speculations.

[@0336159]

I've hear that for bench press the best technique for targeting the chest is placing the hands around 1.5x to 2x shoulder width and gripping the bar like you're going to bend it, but I could be mistaken

[@promo130]

Way to wide, you decrease the range of motion which is bad for pec tectutement And to wide is a strain on the biceps

[@HouseofHypertrophy]

Yeah I personally think that sounds right :)

[@gordonchristophertubo3164]

Bro something different happened to me. I recently added an overhead and hyperextended triceps exercises while trying to mentally connect to the long head, and successfully so. I now can mentally connect to it and contract it even without weight. However there's something that happened to the bench press. I bench with the elbows a little tucked, but not too tucked for a narrow grip, triceps focused bench. At the end of four sets, I usually feel engorgement in my triceps, especially the lateral head. I loved that about it because before, i did not have extra time to target the triceps. Now, after I did long head focused exercises, I do not feel the engorgement anymore, and I'm kinda worried about it. Anyway, there's another weird thing that happened. Before, I had this habit of intentionally cramping my gastrocnemius by contracting it. I could mentally connect to my gastrocnemius without difficulty, with a snap of a finger. When I plantar flex, the gastrocnemius gets activated by default. Then I started to jog about a year ago. Now i noticed that my soleus is bigger. I tried contracting my gastrocnemius like I do before, and I wasn't able to cramp it anymore. This bothered me a lot since I also noticed that my gastrocnemius wasn't as big as before, and now my soleus has accrued some volume, and it looks super weird now. I really tried to get my connection back, occasionally trying to contract my gastrocnemius at work during breaks. I only managed to do it on my right gastrocnemius (medial head). I still cannot do it on my left, and when I occasionally access it, I only contract the lateral head. What the fuck is this. I don't like being hyperaware to these things, but now that I am, I feel like there is no getting out.

[@promo130]

Bunch of bullshit, you cant contract only 1 head if the triceps, its 1 muscle , it contracts as a whole

[@wilfredv1930]

Great video, I'm a new subscriber now

[@HouseofHypertrophy]

Thank you my friend, welcome!

[@m1ch4Lko]

Great video. Commenting for the algorithm ;)

[@HouseofHypertrophy]

Thank YOU so much! :)

[@72Dexter72Manley72]

This is partially why Nucleus Overload training works well. You are training a body part for 30 days straight. You take a week off. Then start training that body part like you normally would again. And that body part grows. The other reason is that you have built up extra muscle Nuclei, which causes a muscle to grow larger.

[@cnetate]

Sounds like working on muscle balance can be key

[@ew-zd1th]

You think rows are neaded for maximum latisimus grows? Or full rom pulls like pulldowns are enought?

[@HouseofHypertrophy]

I think at least some kind of shoulder extension exericse is needed (rows or even lat prayers), as evidence indicates the upper lat region may carry out shoulder extension more so, while the middle and lower lat regions are involved more in shoulder adduction (pull ups or pulldowns)

[@ew-zd1th]

@@HouseofHypertrophy ok interesting thank you

[@msees-2002]

thank you...

[@HouseofHypertrophy]

No problem, thank YOU for checking out the video!

[@rustyshackleford735]

This was a great video

[@HouseofHypertrophy]

Thank YOU dude!

[@sanjeetchhokar5800]

Hey man, huge fan of the videos!quick question, as beginners don’t usually gain much muscle for the first month or two due to bodies undergoing neural adaptations ( which don’t to my knowledge require protein or a surplus of calories), would this be a better time to get a bit leaner by going into a caloric deficit while starting weight training? I am at 22% body fat and am considering doing this.

[@n0sb2]

Hi, even if neural adaptations occurs, during the first few months of training, beginners will get both a great amount of muscle and a great reduction in fat mass, even while being in a slight caloric surplus, that is of course a great moment to get leaner, while progressing in your journey it will become harder to lose fat while gaining or atleast maintaining muscle mass.

[@HouseofHypertrophy]

Hey dude, much neural adaptation do occur early on, but signficant gains likely do occur as well. For example, this study ( www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/ ) found increases in chest and triceps thickness in as little as a week after training in untrained folks. Ultimately though, if you are looking to lose weight, doing it early on would be good, as untrained individuals can still build great muscle in a deficit with concurrent fat loss.

[@theflyingguillotine7967]

Your videos are very good👍💪

[@HouseofHypertrophy]

Thank you dude!

[@machimuse7526]

Any studies on exercising the mind-to-muscle connection? This seems much more effective than just the technique. I can do the same technique but with different mind focus, and as a result activate different muscles without changing the motion. This is something Arnold had only touched upon in his encyclopedia of modern bodybuilding.

[@HouseofHypertrophy]

Yep: kzbin.info/www/bejne/sIKphpZjlrZ_bs0

[@JohnWick-bb9co]

Very informative video👍

[@HouseofHypertrophy]

Thank you my friend!

[@beastjimmy507]

Hmm regarding the last experiment, it bugs me they didn't structure it in a way that could be used in a split. Why did they perform a whole 3 pec deck similar excercises and then bench press? Or did I not understand correctly? If I had to use this data to construct a split that would favor chest activation during bench press, would I just superset the bench press with 1 pec deck excercise? Or do I just do the isolation excercise for 4 sets and then move on to bench on separate excercise without supersetting them? Thank you!

[@thatweakpowerlifter2515]

Damn, every time, more and more people are getting here earlier than me...

[@HouseofHypertrophy]

Haha, yeah the channel is growing nicely :) I'm very grateful

[@foxdogs1st]

I not promoting bro-splits, however being able to do different types of exercises for the same region supports this video. Because it could be a better way to hit the target muscle with different movement patterns. Thoughts?

[@HouseofHypertrophy]

Yeah, performing a couple of different exercises per muscle group is likely beneficial. But this can be done with any training split :)

[@MyMy-tv7fd]

agrees a lot with what AthleanX says, but not in exactly the same way

[@MetroidFanYT]

do you think this might have something to do with the mind muscle connection? could be that the mind muscle connection is much more pronounced after isolation exercises because you can't really use different muscle groups there, and so you're already paying attention and focusing on activating the particular muscle group in question instead of the others. feels anecdotally true too, you can do a pullup focused entirely on your biceps as opposed to your back if you don't know how to engage it, or a dumbbell press without really utilising your chest. but if you are aware and start to get a feeling for how those muscles are used, you can put a lot more load on them and actually feel them working the load instead.

[@HouseofHypertrophy]

I think that could potentially play some role!

[@mrsxber1916]

"Chances are..you're human" Idk why I found that funny 😂

[@HouseofHypertrophy]

Haha :)

[@leon4175]

The more we learn, the more things we don't know.

[@thunderboom3362]

Would doing isolation exercises before the compound lift be a practical application? Leaving the compound exercises for the end of the workout or does the research suggest just increasing isolation exercises overall throughout the week

[@Dryfter21]

I think you want to do it the other way around. If you do the iso first, then those muscles would be more tired, and the other muscles would have to do extra work on the compound. If you do compound first, and then you put the specific muscles you want to grow through isolation and get more reps out of those.

[@stevedarbouze4369]

hey brother, i would love if you can find deep research to find some more obscure information on deltoid growth. Like what are the most optimal things for growth especially for people that cant feel the connection, and or have pain, and not so great shoulder joints. I know what most people know about deltoids but i wonder if you can dig up more obscure information. Maybe things like chest expanders, back rows, calisthenic exercises like pike push ups, or even very strict specific form for doing bench or do pushups can target them. I have naturally small deltoids but made them grow just a tiny bit over the years from sheer stubborn training. Even so i can never feel a connection, they don't grow from compound exercises, barely from isolation, and im also in a small amount of pain that im already used to when excersing. I find this to be the most frustrating muscle group.

[@HouseofHypertrophy]

I do plan to make videos on delt training, but I don't think there's much obscure stuff to be honest

[@stevedarbouze4369]

@@HouseofHypertrophy Yeah I hope there is, I guess i will try to look myself for it than. Its a difficult muscle to hit for me I don't know why, its probably based on peoples individual anatomy, my forearm's are long and upper arm is also somewhat long, and delts are small and short. maybe studying slowly in very close detail the actual exact anatomy and physiology of the deltoid activation points when lifting will help. maybe looking at models or animation.

[@kevinnistor1954]

I can't stop using my shoulders to cheat my lat workouts, it's becoming an issue

[@HouseofHypertrophy]

Readjust your technique, perhaps practise with light weights can help

[@lloyd011721]

interesting that they didnt include lats in their bench study.

[@waltherroza7037]

what is your opinion of say doing one set of cable flyes before doing bench press, to have a better mind muscle connection during benching?

[@HouseofHypertrophy]

I think you can do that if you find it to be helpful :)

[@mrsesh7364]

this channel looks to me like a timetraveler with a lot of knowledge on muscle growth and strength gains that wants to teach the stuff he knows but has to use studies of our time instead of his so we dont know he traveled back in time.

[@HouseofHypertrophy]

I can neither confirm nor deny this.

[@RebelSyntax]

Agree the presentation has a unique blend of retro stylization and futuristic knowledge. I believe the term i would use is "timeless". Very engaging and appealing to a wide audience. Easy to follow format as well as being packed with knowledge makes the content highly "bio available" for the brain.

[@mrsesh7364]

@@RebelSyntax its one of those rare instances where highly in depth knowledge is presented so coherently that a person completly clueless about fitness may happen to stumble upon a video and think that is surface level stuff and understund it .

[@michelrood2966]

Obviously it depends on form , different forms, different muscle activation.Simple

[@Bodybypt]

Ho would this compare to doing pre-exhaust for the dominant muscle group? Ie wanting to get more triceps in the bench, pre-exhaust the chest and do slightly closer grip.

[@HouseofHypertrophy]

It's possible, but unfortunately there's limited data that can make us confident in the answer to this :)

[@lloyd011721]

pre exhausting the chest would just have your chest work harder, it would be better to just make your triceps stronger and focus on using them more during the lift. (and to have a more powerlifting style of bench with elbows in)

[@Bodybypt]

@@lloyd011721 The powerlifting style bench is what I'm talking about. So chest in a mechanically weaker position plus a pre-exhaust, into a tricep dominant movement.

[@lloyd011721]

@@Bodybypt in a powerlifting style bench your chest is mostly a stabilizer to beginwith, the lats and triceps are what move the weight. imo theres no need to pre exhaust the chest, youd be better off just doing actual closegrip even like you where suggesting.

[@lloyd011721]

@@Bodybypt honestly thought, try it for a few months and see what happens

[@123495734]

The excercises i do are 100% dependent on what i learn from Among Us

[@HouseofHypertrophy]

You can't get more evidence based than that!

[@123495734]

@@HouseofHypertrophy its foolproof, which works for me because im a foolish boye

[@deadliftalot]

Do conventional deadlifts maximally grow the hamstrings ?

[@HouseofHypertrophy]

They will grow them very well, but certainly won't maximize it. There's evidence different regions of the hamstring may preferentially be targeted by hip extension exercises (such as deadlifts) and knee flexion exercises (leg curls), so knee flexion exercises would also be needed. Furthermore, it also depends on how you perform the deadlift. If you have a fair decent knee flexion, this won't be as good as compared to minimal knee flexion (as with stiff legged deadlifts). As lower knee flexion enables a greater stretch of the hamstrings :)

[@deadliftalot]

@@HouseofHypertrophy thank you :)))

[@JohnWick-bb9co]

"Chances are you're human" 😂

[@HouseofHypertrophy]

Haha :)

[@hjhj742]

Saranji!!!!!!!!!!!!!!!!

[@TheSoyestToEverSoy]

FOR THE ALGORITHM!

[@littlethuggie]

Correction: everyone's *anatomy* is the same; their morphology and anthropometry are varied.

[@HouseofHypertrophy]

Ah yeah, that's probably a more accurate way of saying it! Thank YOU!

[@Brethoniere]

Show and tell they say.. Or we can just tell data and show pictures of muscular anatomy image instead

[@mo-215]

"Chances are you're human"....lol!

[@HouseofHypertrophy]

Haha :)

[@mintoness62]

Knowing how much he knows about this stuff. HoH has GOT to work out, right?

[@HouseofHypertrophy]

Of course :)

[@mintoness62]

@@HouseofHypertrophy Superb

[@woodlandbiker]

Surely it depends on the mind muscle connection and where you direct that tension. Like pullovers can be direct the back or chest.

[@HouseofHypertrophy]

In these studies, no instruction for mind muscle connection were made, but I'm sure that certainly can influence things if an individual purposefully develops it :)

[@mysteretsym]

The deadlift analogy just doesnt make sense. I see where youre coming from but I think its important to understand that on bench, your triceps, chest, and anterior delts can all contribute to the same movement. But on deadlift a weak back cannot be attenuated by strong hamstrings. The hamstrings cant help the lower back do their job, if you’re deadlifting properly and not using your erectors as a prime mover. If you have a bridge you cant just support one side of it and not the other. If you train your glutes, and ignore lower back, you will actually find that your lower back gets extremely sore especially since you will not be able to maintain a flat back even on weight that your hams and glutes can easily pull

[@HouseofHypertrophy]

I see what you're saying! I should make it clear that I'm not saying it's possible to completely lower spinal erector activation to a substantial amount, rather some degree of lower activation might be possible!

[@howaboutataste]

I have many similarities to humans.

[@HouseofHypertrophy]

Haha :)

[@beekey9501]

This comment contains nine words consisting of at least three symbols.

[@MiguelRaggi]

Okay, but I want to grow everything and I'd like all recruited muscles to be activated during my compounds. Say no to muscle discrimination!! Jk

[@HouseofHypertrophy]

Haha :)

[@ManlyServant]

first

[@HouseofHypertrophy]

Haha, thank you for checking out the video dude, as always!

[@1922johnboy]

Algorithms

[@HouseofHypertrophy]

Thank you my friend!!!

[@icetoobig140]

wow im early

[@HouseofHypertrophy]

:)

[@gilberttorres8]

This probably is a good channel but the narrator is horrible. I can’t even pay attention to the content.

[@lushbunn]

"Negative. I am a meat popsicle."

[@HouseofHypertrophy]

1st meat popsicle view, let's go!