Why high volume is not the answer for hypertrophy

[@koloakelekele5133]

Looks like Vin Diesel sounds like George St Pierre! 😂

[@anthonyscarborough3269]

Lol

[@mrmurphypiers1241]

Has plenty of shoulders and arms and no pecs

[@loonatic42]

thats because he's french canadian...like George

[@MMAoracle]

Vin Diesel is a fat fuck

[@ikerlaz4126]

That was a great call haha

[@SuperLotus]

He has big muscles and a shaved head so I trust him

[@MockManor]

SuperLotus 😆👍🏾

[@rudy1999]

Sure, and roids have nothing to with that, he is all natural.

[@Hugobosz99]

Yeah ...went bald nothing to do with the gear...bet

[@loonatic42]

oh and he's smart...there's that as well

[@skinnypeen8845]

Coops you don’t go bald from roids

[@goreds551]

This channel should get a lot more views.

[@rudyrich9817]

Hi thib do you think one top rest pause set is the best overall method? Thns

[@pretty_flaco]

i didn’t even know thibarmy was a youtube channel.... ive been a long time tnation fam

[@miket6180]

Why is this recommended to me 8 month later? You slacking KZbin.

[@undefinido]

lmao same.

[@THIBARMY]

Likely because I just started being active on KZbin. This video, for some reason, got a lot of views and as a result, KZbin likely started recommending it more ... it's an algorithm thing I suppose.

[@gjohnson5]

This discussion is a hot topic right now between Jeff Nippard, Greg Ducette, Jeff Cavalier and many others.

[@mikerotonda6264]

I feel like I don't have the same pump , when I go heavy/ less reps. I just don't know what to do amymore, for gains..

[@rtkl13]

@@mikerotonda6264 well,..you are correct. Tho he is talking about hypertrophy, not the pump

[@christiandehlinger]

Christian, even after 45 years of natural training I am learning and you are correct! I am now focusing more on getting to my work set weight, resting more between sets and decreasing my overall volume, and making sure I get to the gym for my 3-day plan instead of trying to add day 3 (shoulders and arms) onto my split full body WO days 1&2. It is working! My strength is returning (even at 63) and I am even getting pumps! I was wearing myself out with too much intensity on each set, too little rest, and too many movements per body part. Natural training should be smart intensity and brevity.

[@chrisfitzpatrick9224]

This guy is awesome!!! Clearly knows what he's doing and what he's talking about Very detailed breakdown...thank you

[@Staymotivatedtodayandenjoylife]

The problem with high volume training is that you tend to hold back to a certain degree. Meaning you limit yourself to a certain rep range. Unlike high intensity training where you push a muscle to failure hence more muscle breakdown.

[@mariolp2999]

I like this guy because he is very knowledgeable and his drive and passion for exercising is amazing.

[@zacharymcgee5552]

I started doing 3 sets per exercise doing 6-8 reps per set to muscle failure and past year switched to doing 2 sets per exercise with 15-20 reps per sets to muscle failure and my gains have been insane. I feel like lowering your total sets in the gym is more important than lowering the reps, because when you use light weight to failure you can stretch and contract the muscle better.

[@marcobaratta2920]

How many exercises per muscle group?

[@zacharymcgee5552]

Marco Baratta for chest, back and quad and hamstring I’ll do 4 exercises. For delts, bicep and tricep I’ll do 2 exercises. So maybe a total of 10-12 sets and my workouts only last an hour but the muscle soreness I feel is just muscle, no joint or cns fatigue. My muscles will twitch and feel funny hours after I leave the gym.

[@marcobaratta2920]

Zachary McGee thanks man!

[@drewmorg.]

I'm on the same page these days. Can completely fatigue a muscle better than every before with 15-20 rep sets. I used to think that was impossible until I tried it. Here I am with roasted biceps 2 days later and only one set till failure...

[@exwifeschewtoy5516]

Your gains were not insane. You might be insane but your gains sucked just like most bros in the gym. Christian was completely correct about his take on this

[@trails4me292]

Probably the best content on strength and fitness on You Tube. Great science and succinctly presented. But, the real world practicality is what makes this so good. If you train naturally, this is great stuff.

[@dustyh2371]

For 15 years I was following a typical 5-day/week bro split with high volume as a natural. Last year I discovered DC training and am so happy I did. I now train only 3 days/week (but with jump rope on some of my off days for cardio) and do only 1-2 heavy/intense working sets after whatever warmup sets I need to do. Wow, what a difference it makes! I'm making better gains in less time, and less days of working out each day. Yes, I'm still sore, but nowhere near as sore as working out 5-days/week! Most gurus don't preach "less is more" in bodybuilding, especially for naturals.

[@johndesey369]

Oh thank you ! Finally someone explains it so it makes sense. And! This is precisely how my body responds.

[@dozermendoza]

I can see where alot of junk volume would be unnecessary, however, metabolic stress is also a pathway for hypertrophy. Some amount of extra volume can be seen as Conditioning Volume(CV). So if using your doing 70%(12RM) but at 2RIR so 4 sets of 10 reps(6ER)(4CV) which is 40 Reps, you get (24ER)(16CV), vs 75%(10RM 4x8(6ER)(2CV) which is 32 Reps (24ER)(8CV). Higher reps can also increase time under tension which will aid in Forearm development in exercises where grip is used. I mean, you can train forearms to combat that. Now, if we use 80% as total recruitment, and you did what I call a Quad Cluster Triple 3[4]4 that is 3 reps[4 breaths pause]4 times(sets) that would all be at ER Load so that is 12ER. If you did 3 sets of those clusters, that would be 36ER(12ERx3). However, 80% is around 8RM, and only doing 3 rep clusters, your first three reps would be real 5RIR, but your second cluster would offset RIR due to fatigue accumulation from short rest pause. Now, all reps are at Effective Percentage, however, they are sort of higher RIR. This may be good from a strength perspective, but as far as hypertrophy, maybe not so much. (not for everyone). Now if you were to further increase the pause to 10 breaths between the 3 rep clusters, you would never get fatigue accumulation and the RIR would not offset, and you would never really get the burn or Metabolic stress. What I am saying is, some junk volume may be necessary for use when you need to deload, or when you start to plateau, you can switch to lower percentages and higher reps. You have some bodybuilders that typically only do higher rep work. 15 reps with light load, but short rest period of 20 seconds. By set 3 that light load and burn is so intense, that some will fail from the burn, although they are not at muscular failure, they are at mental failure due to burn. I am more of an advocate of DC style Rest Pause training, to failure around rep 10, and with a twist, first Rest pause of 15 breaths, but doing 4 rest pauses and increasing the amount of breaths(time) between pauses, so I can continue to get higher ER over the 4 rest pauses. I also feel that using a 12RM, but 2RIR, so doing 10 reps, has worked well with my own recent research on my own body. I am currently going to run next, a study on myself, regarding cluster sets and 85% loading. Great videos though. Keep it up.

[@theiriscen]

Good analysis. How would you factor in TUT in all this tho ? Because a rep is not the same for everyone. I can use a 20RM load and tweak it so i fail at the 10th rep simply by slowing the tempo. Wouldn’t TUT be a better indicator of hypertrophy than counting reps ? Knowing that glycogen stores in the muscles completely deplete within 20-30 seconds at a 80% load, and glycogen utilisation is the producer of lactic acid... If i managed to do a slow tempo set which ensured failure within 30 seconds, wouldn’t i still trigger hypertrophy regardless if i did a high or low rep set ? Whats your take on that ?

[@Orland013]

This is by far the best answer I have heard around the topic. Thanks

[@fender1000100]

Mike Mentzer said this 30 years ago and people laughed at him. I train once a week all body. And I got my best gains in strength and size doing so. What young guys especially do not get. Is you dont GROW IN THE GYM. You grow when you are resting. Many people start breaking down the fibres again BEFORE it has fully recovered and built that little bit of extra size and strength on top. And that's how you become over trained. Pick up unnecessary injuries. And hit SIZE AND STRENGTH PLATEAUS. I've seen this many times with guys at the gym. Stuck on a certain weight forever. Because the dont understand they're over trained. And the body is begging them for more recovery time. But they cannot understand less is actually MORE. When it comes to weight training. They see riders training like machines with their fake muscles and strength. And think they as naturals can do the same. NATURE CANNOT BE RUSHED BY ANYONE. If you body needs 96 hours to fully recover and grow from a workout. And you train it every 48 hours. You're simply WASTING YOUR TIME AND MONEY.

[@ts9271]

By that logic, dudes in prison would all be skin and bones.

[@eldragon4076]

@@ts9271 'dudes' in prison get steroids too...besides that that's ALL they do and sleep. It is not like they have the job to go too...sheesh

[@ts9271]

@@eldragon4076 whats your point? Original comment said he trains once a week and is in great shape, going on to explain how working out more often doesnt lead to optimum muscle growth. Guys in prison workout every single day and most of them are huge.

[@gerardt3284]

Mike Mentzer was a dogmatic idiot. Of course you can train every 48 hours... you just adjust volume/intensity and use periodization

[@bladelazoe]

I've said this to many people about only training 3 days a week, MWF, compounds movements, and that's it. The moment I said that I was baffled at how many people thought I had to be joking and that I was crazy. Mentioned 5x5 routine, 3 exercises(A and B days), the dude straight up said "That does not sound like a good idea". Yet I've been able to make consistent strength gains(Squat, Bench, Overhead Press, Deadlift). I see SO many guys doing 14,000 exercises and doing 3 exercises at the same time. It's like after 1-2 sets they do another exercise, a few sets then another. It looks like bunny hopping. I don't pay attention to a lot of what people are lifting in the gym, but I don't see many lifting more weight than last time. I especially don't see a ton of people squating because of fears of flexability, hurting their knees. Ever since I Squat and Deadlift on a regular basis, I have no such issues. Another thing, safety pins, I feel like I'm the only guy at my gym who uses those for my squat and bench. I remember one time I was doing a squat when I was with a personal trainer, set up the safety pins, the guy straight up took them off. BIG NO-NO. But he was more into quarter squats than breaking parallel.

[@dragonesquire]

Excellent tutorial Coach CT. Thank you for clarifying this very important training point for naturals

[@nullvektor9922]

The problem with studies like that is that they are conducted with untrained people.

[@mikeschmidt712]

Facts. My dad greg told me that. He is a doctor

[@NickyD626]

Mike Schmidt 😂😂😂

[@cj-nyc2057]

And nattys.

[@siciliancannoliandanespres6021]

Nullvektor the mantle

[@Vera-dg3hf]

Yup. He is not saying if these people were natural or not. Naturally takes years to actually grow muscles. Using steroids is different.

[@MrDnice617]

Damn, GSP has been hitting the weights hard

[@vladimirerfan7721]

Are you intoxicated?

[@MrDnice617]

@@vladimirerfan7721 i am not impressed by your performance

[@olivieraleman]

Never heard it explained that way...excellent. John

[@theolez_]

Coach, appreciate your contents, it always makes so much of sense. And it's very easy to understand. Watching your video alone saves me from releasing too much of cortisol lol.

[@voycodin5042]

Being a natural lifter in mid 30s, and having a high stress job while pursuing a graduate degree, I found that progressing though low-moderate-high volume phases works really well for me. Each phase is about a month long, where I deload after each phase. It loosely resembles something Mike Israetel preaches.

[@spodergibbs5088]

Voycodin this is most likely the optimal way to build muscle. Especially for a busy natural in their 30’s

[@CoachDouglasOdom]

Voycodin same!

[@Splishsplashin]

Do you have a link to an example program, or to anything that talks about this in more detail?

[@Sam-vk8xd]

Voycodin this is a very smart and simple way to train. The body is all about simplicity. Patience is the key to all training principles.

[@Tommyblueeyes]

@@spodergibbs5088 46 and train 6 days a week. Mind you , I'm an ex powerlifter/bodybuilder

[@joshlienhardt3619]

One of the best in the Industry !! Thanks for all you do

[@bobbuilder5362]

Less weight is 'less' work, so 30% of 1RM for 30 Reps will be similar to 80% of 1RM for 10 Reps. In other words work is proportional to the load or weight being moved not simply a function of the number of reps.

[@herusmonteiromelo3410]

Someone bring this man a trophy. He is making more for us than most scientists i know

[@collinsceski605]

This is an underrated video.

[@rodrigocarmonaherrera2040]

Incredibly well explain, very reasonable and beneficial, thank you brother.

[@nigelliotta3440]

Thank you for the intelligent discussion on the subject.

[@jameshutchins7042]

Agree 100%. I switched to heavier weights less sets and less time in the gym. More sleep and recovery. Guess what. What a suprise my size and strength took off. I made more gains in 4 months doing this then 2 yrs training the other way. If your not on the juice this is the best way to train.

[@ibby81ae]

What does week look like?

[@Moiez101]

awesome to hear, check out Mike Mentzer, the father of HIT (high intensity training) who proposed exactly what you're doing. He emphasized recovery above all else to go back into the gym as hard as possible.

[@leonardoesnard8305]

How about the increased risk of injury training that heavy consistently? Isn't it better to cycle both, or use both especially as we get older?

[@Sam-vk8xd]

Use training principles to your discretion. Nothing should be done constantly, all the time, everyday, for extended periods of time. Rest, exercise switching and lighter weight (de-loading periods) should be used as necessary.

[@00pedroboss00]

6-10 reps is not even that heavy lol once you get to the 1-5 reps, thats where the real damage occurs. periodize between 1-5 reps and 6-10 for max gains

[@jonatanolsen37]

Its called periodization.

[@00pedroboss00]

@@jonatanolsen37 exactly

[@AC-li4lq]

@@00pedroboss00 so if i did full body 3x a week 2 heavy days and one volume heavy days work up to about 80% of a max for however many reps for 3-5 sets then after about 3 weeks add more weight e.g ohp 60 kg for week 1 but in a few weeks start again at 62.5 rinse and repeat?

[@zhengpaul1456]

Great video explaining the concept of training volume for hypertrophy

[@c-jayjames7316]

Answer is at 6:15..

[@thehound1359]

Thank you

[@danh2310]

Genius. I feel like my cortisol easily increases as I feel terrible from over training mentally. Took me 13 years to realise time to finally losten to my body and mind

[@richiemac2395]

I do HIT and recently started to consume a tbs of brown sugar prior to the work out in order to avoid burning through muscle stores of energy. Heard this from an old school body builder.

[@Luke-sh4np]

In low-volume training, maximal muscle fiber recruitment cannot be guaranteed. Thats the big difference here. Thats why powerlifters benefit from low volume training; they follow the “max effort mindset” that most bodybuilders (including regular gym enthusiasts) do not possess. Im on both sides of the coin here because I follow all kinds of training, but I will say that a key takeaway that everyone should take from this video is that high-volume training should incorporate some form of carb loading pre-workout (better during workout) to replenish glycogen if performance is the goal. If physique is the goal, I think high intensity should be prioritized along with TUT and mind muscle focus, all before high volume training. If those priorities are met (in order), then high volume can be incorporated via periodization. 80% of your max is fine but you’ll hit a wall with a mindset like that; just go for RPE 8-10 depending on how your feeling (feeling strong go for 9-10 & low volume that day). MIX IT UP THERE IS NO RIGHT ANSWER

[@ci6516]

Awesome 6-10 has always been my range . I always go after great form over weight and control. Great reps over a particular number. Over 9 months and a lockdown that took the gym away I’ve gone from 135 lbs at 5’10 to 160lbs with of course some fat gain my no doubt mostly muscle. People think I’ve been working out for 2 years or so but nope 9 months. My numbers aren’t incredible 145lb bench for reps 225 lb squat for reps 225 lb deadlift for reps (haven’t tested in forever) . I don’t really test max. And by reps I mean 6-10 or for bench 5 .

[@r.e.4640]

Stick to MAX OT TRAINING using 4-6 reps on ONLY THE COMPOUND MOVEMENTS. Isolation movements, use 12-15 reps. This works for HYPERTROPHY!!👍

[@him-fitonlinefitness611]

Are you advocating HIT training by Mike Mentzer?

[@marriottperformance]

Here we have a jacked Johnny sins getting the scene ready before it’s go time

[@dar540]

It's important to remember that research like this gives hope to people who don't have access to much weight or only use bodyweight. The extra volume really help muscle growth. If you have access to appropriate weight tho do use it.

[@alexpfleger5539]

Exactly just ask Joel Kellett. I think he looks pretty damn good as a natural doing high volume 6x/week workouts.

[@alexpfleger5539]

@@user-SonicTheHedgeGoD He sells program routines on his more than muscle Australia site. It's all there. I enjoyed his 12 week muscle building program but couldn't finish it due to time constraints. You need a lot of time on your hands every day to complete the 90 mins-2 hours daily routines. It's high volume hitting each muscle from every angle. Low weights w/ perfect rep range.

[@alexpfleger5539]

@@user-SonicTheHedgeGoD Yeah man it's definitely high volume, 3 stages(4 days rotation/3 days/3 days super sets), hitting each muscle group from many angles ex: legsx6, chestx4, backx5-6, shouldersx4, bisx3/trisx3. 3-5 sets of W20, 15, 15, 12, 10 reps, 60-90 secs rest in between sets, two minutes in between exercises. It's very intense work like up to two hour sessions 6 days/week. The idea is to milk low weights high reps as much as possible. I really felt like a pro bodybuilder LOL But damn it works everything so well. The rep ranges and the pump is just perfect. Best three months of training I ever had but my schedule changed, so now I can only do every second day.

[@Goldsthar]

Amazing information, thank you... This specific information is very important for the average gym goer that just wants to get fit and look like he can lift something, but shockingly, it's pretty rare to see someone talking about it specifically.

[@tallLifts]

What people also don't realize about training studies is that there goes more than into just comparing high reps vs low reps or high intensity vs low intensity. As Thib said, they only tested this on one exercise. What about if you did some other exercise? Or combined? Or on other muscle groups etc.. Also, most of these studies are based on people who "are trained" which in most of the time only means that they have been going to the gym 2 years plus (or something like that) and those lifters are "trained lifters". I know people who have been going to the gym for 10 years and they're not "trained" because they train like shit, so it doesn't mean anything. There is so much more than what most scientific studies say...

[@CaliburClips]

Can we bypass cortisol release by intra workout snacking to get more glycogen in blood stream?

[@alfonsoramirezelorriaga1153]

I learned about him reading an article on isometrics. What a treasure.

[@marcelobarbosaferreira91]

I just discovered your channel today. Great content, congrats!

[@dennisrkb]

Very good points. How important is time under tension compared to weight and reps?

[@THIBARMY]

For hypertrophy? Not really. For developing the energy system or specific physical capacities like resistance and endurance, it matters more. CAVEAT: some methods will lead to a longer TUT (e.g. using slow eccentrics or pauses in your reps) but they work because of the nature of the task to do with your muscles, not the TUT

[@SerratusAnterior]

man I learned alot from your articles in T nation when I began

[@ivannerub1043]

I've been following this advises,before I was doing high volume sets, I noticed I was just not bulding muscle,I was sore all the time,was getting skinnier,I change my routines to higher weight low reps and I've seen increase in muscle size , I don't get sore that much and the type of soreness I get is quite enjoyable,thanks for advises like these !!!!!

[@AC-li4lq]

Whats your program? What % do you work from etc ?

[@junaidjavid9979]

Same here bro I've been doing lots of volume 6 days a week I first made some gains and after some time I was making no more gains I was always sore my joints were sore and I had no motivation left working out felt like labour then I started to cut down the volume and increased my training frequency training my body parts thrice a week with low volume I feel so much better m always feel motivated going to gym if fun again though I'm making the gains at a snail's pace but it's already the 5th year of my training and I should be ok with it.

[@andrewjohnston1323]

barbell rdls are my favorite exercise for dee amstring my favorite coach by far love ya tibbs

[@leadersmadeandborn]

Coach I have a note . Although I agree with you in the general idea, you mention that cortisol will go high and activation of AMPK pathway with excercices using high glycogen stopping protein synthesis... SO WHAT? When we are training we are in a catabolic state anyway, and we want to create that catabolic environement destroying muscle fibers so that the body has a reason adapt and recover afterwards... so WHILE we are training we are not actually synthesising protein into muscle, so it is okay to do high volume in certain phases of training. Can you correct me? Thanks

[@TeeLion]

The point is basically you do low reps with a good weight you can handle with good clean reps and squeeze at every rep (lot of people don't do that) and you can do one set of high reps preferably at the end of each set.

[@michielbancken1884]

This man deserves alot more subcribers

[@alwinsauer6857]

I do higher reps in warming up to save my tendons - and it works in protectting them.

[@RD_Coach]

After benpakulski..this guy seemed very straight to the point with easy explaination!!..liked!..subscribed within 20second of watching video!..let me mentione I rarely subscribe someone..

[@therehastobesomethingmoore]

61, doing Mentzer / Yates high intensity training for one month so far and enjoying it. In the gym twice a week, heavy and intense. 45 minutes or so and I am out and totally spent.

[@coughhy]

What about the nervous system? Doesn't it need more time to recover if you train in a low rep range, allowing fewer training days? Would that affect hypertrophy?

[@manotickstrengthconditioni9149]

Everyone thinks that, but it is the opposite. Training high reps and / or high volume will burn your CNS a lot faster, especially if you are often training to failure. Train with one or two hard sets per exercise, going to technical failure, meaning you could not do another rep with perfect form. Keep your sessions short and work hard AF. This is the path to success.

[@vadc12]

So, 3 sets to failure, with any 1rm percentage, is the answer? 🤔

[@Buzzard061]

Porque no los dos Alternating between high volume and high intensity works best for me.

[@Xemoneot]

Like alpha destiny

[@motox1035]

Such a knowledgeable dude. Learned a lot from him on tnation over the years. One program took my deadlift from 425 to 495

[@amit4rou]

Which program, can you name it.. also do you know any good program for benching and OHP

[@motox1035]

@@amit4rou think it was this one www.t-nation.com/workouts/915-workout-program

[@nevenmajstor]

I always thought that volume means two aspects of training: total load(reps x load = total loading) or, as a way of progression, number of sets. So I trained, for years, 3 sets of 8-12 reps and when I couldn't progress in weight(which came pretty soon) I did add one set and than another, before rest(kind of a deload). As a way of adding stimulus, I was cautious of TUT while repping... Well, that was a too much volume for me, even when I trained muscle group once a week - after a while, my whole body was beaten, not musclegroups per se and here is the explanation why, in this video. Last 5 months I am executing DC training, with same awareness for eccentric part of a rep, with a higher frequency but much less volume, one rest pause set and with emphasis on load(weight) progression. I see better results than before and I feel fresh an hour after the workout (and huge meal 😁). It turns out that Cortisol was the Devil

[@jetfu400]

How many hours per day?

[@nevenmajstor]

@@jetfu400 hours per day of training? You mean how long is my workout? (english is not my native language, apologies...)

[@FPL_Habesha]

What about specialization programs? They are pretty high volume

[@RustyIsScared]

interesting point, but i was a powerbuilder for many years and i switched my training up to like how you describe here, going very heavy with low rep sets, yet i didnt see much hypertrophy response, i only ended up getting very strong while not gaining much muscle. All the literature advice people to get strong, then go up in volume - higher weight but with more volume and that increases growth, so this isnt really true. Volume is a key component for muscle growth, and training as a powerlifter wont get you very jacked. unless volume requirements are met.

[@jonwick5824]

Always interested in hearing what Thibs has to say.

[@johnprice3341]

I think there are more benefits to high reps, like lactic acid buildup for stimulating growth, so do low reps at the beginning of the workout, and high at the end

[@mattdelvecchio1537]

if he doesn’t say “tren hard” then anything out of his mouth is untrustworthy

[@whatisanamelol]

Eat clen

[@MarcosDemian]

Anavar give up guys

[@seal9454]

Test your limits.

[@PP-xj7vg]

Dbolish your goals.

[@ΕμμανουηλΠετρουλακης-ψ5λ]

So Christian what about if you still do it with many exercises, but intra workout you consume some eaa's with cyclic dextrin in order to deter the rise of cortisol?? I am all about intense heavy training but to be fair i think one can still train that way with the correct supplementation.

[@theChadRamroq]

I'm confused. I watched some of your other videos and you, like a Greg Doucette and others, recommend that the TUT should be around 40 seconds for Hypertrophy. Here you say 6-10 reps on a Exercise to recruit all the fibers from the get go. If I'm using a 1 sec positive, 2 second negative, 1 second hold, then I would need to do atleast 10 reps to reach that 40 sec TUT. Am I missing something? I usually do 2 working sets to positive Failure in that 6-10 rep range on compounds and 8-12 on Isolations, is that enough TUT or does it matter if the intensity and effort is that high?

[@JohnProph]

in his hypertrophy course he mentions 4 different "pathways" to stimulate protein synthesis. muscle fatigue, muscle damage, Mtor stimulation, lactic acid-growth factor stimulation. The first 2 of those dont really rely much on TUT. The Mtor approach sort of does and the lactic-growth factor approach for sure relies on 40-70 seconds of constant tension etc

[@josecruz9911]

MC Adams i think he said for non steroid users. Cortisol will be extremely elevated when you are not using performance drugs. The guy with performance drugs would have same problem after some amount of time ( hours) which really rarely to see. That’s the reason non users should attached to short routines like 45 minutes if they are looking to build muscle. Cortisol is relative to glycogen fuel the most energy I used the most cortisol my body will release.

[@TheOne-vg5if]

@@josecruz9911 What if you just eat more carbs then?

[@drmarkp1]

.. However; by performing the first working set for high reps (up to 20) - this will thereby prepare, pre-condition, and 'prime' the target muscle .. The target muscle is now rendered in a 'state' that is conducive to greater contractibility, and therefore engaging a greater number of muscle fibers with subsequent heavier, lower repetition sets .. The 'secret' to bodybuilding is knowing how and when to apply the right kind or 'dose', of volume, resistance, and intensity at the right time to yield the optimum result

[@vwbora26]

purly volume might not be the answer, but its a ratio between intensity and volume, high rep in the 10-15 range hit failure is the good ratio in my opinion.

[@buoynscom]

Brother, cortisol has a half life of 66 minutes. By the time your workout ends and you're into your rest phase for recovery it is all but back to normal levels regardless of how much extra you may have released during your workout. Cheers.

[@coach.hybrid]

Exactly and while i do agree with a lot of thibaudeau's advices i think he does over exaggerate the negative effects of cortisol.

[@coach.hybrid]

@@user-rm8by9fm cortisol doesn't lower testosterone in only inhibits testosterone production, which is not a problem since small fluctuations in testosterone do not have any superphysiological effects. chronic cortisol elevation is bad but a high volume workout is not going to do jack shit to your baseline testosteterone levels

[@prisonmike3856]

I don't think you understand what half life means. You will not be back to normal levels in 66 minutes.

[@darksavior1187]

So for muscle gain, low reps high weight, but by contrast, for fat loss, it sounds like higher reps might be the way to go, because of all the glycogen burn. Is this correct?

[@brandonmuse5532]

He is so right especially if your natural and don't take PED's.

[@rscabbage]

Would you rather walk til failure or run sprints? 🤔

[@marriottperformance]

rscabbage walk till failure 😂😂😂

[@Someone-hs5yb]

Good example

[@robertsm8285]

So what's the conclusion

[@sinisaass1993]

What about cns fatique.. from all that 80% sets taken to failure ? This is rly arguable.. you cant focus on cortison only

[@davidthenewtheologian7757]

What if you only have a limited amount of weight ?

[@juliocamargo9686]

So what if cortisol increases during the training session? This acute increase does not correlate at all with a higher muscle protein breakdown neither an impaired muscle growth over a given period of time.

[@roninblax]

I have black book, high threshold and theory and application. Is this advice the same as it is in the books?

[@DrSamsHealth]

And he’s 100% right! Nice illustration of research being utterly misleading.

[@STBRetired1]

There are two kinds or ways to increase muscle size - sarcoplasmic and actual muscle fiber hypertrophy. The pro bodybuilders generally work towards the sarcoplasmic method (high reps - medium weight). All that does is cram water and glycogen into the muscle cell which causes an expansion in size. Lifting heavy weights, as advocated in this video, actually increases the muscle fiber size in order to handle the heavy stress. We've all seen the pro bodybuilders and pro wrestlers who quit lifting and then lose all their muscle size. That's all the water and glycogen leaving their puffy muscles since there is no more stimulus. On the other hand, muscles built by heavy lifting pretty much stay with you for a lifetime. They DO get weaker since they're not lifting as heavy as before but the size stays. A study has shown that men lose strength twice as fast as muscle size (if they have real muscle fiber growth). The sarcoplasmic crowd loses size almost immediately and they never really had the strength to begin with. I remember seeing a famous pro bodybuilder who broke his arm. After six week the cast came off and his arm was now back to normal human size while the other arm was still huge. Sarcoplasmic muscles are about as useless as synthol muscles.

[@martinw245]

Muscle from heavy lifting does NOT stay with you for a lifetime. This is a fallacy. Muscle will atrophy without stimulation, no matter how you built it. Evolution desighned us to conserve energy and not waste resources. Muscle requires resources, so will be lost, down to base level, if not required.

[@tyronejones4245]

Vin Diesel is an actor and this is the guy he's playing any time he's not on camera.

[@kizombeiro8130]

NOT going to failure, (only ~80%-90% of exertion) has boosted my gains significantly. It allows quick back to back training as the recovery period is significantly reduced. And because the cycle is repeated so often, I can do full body workouts with compound movements. In a relatively short time I am the strongest in the bench I've ever been, deadlift and squat are approaching PB levels. Lats are strongest and shoulders too. Haven't trained in 3 yrs and am over 40. Eat like shit half the time. No supplements, not even protein powder.

[@jonatanolsen37]

This is how athletes train.

[@mickyd3287]

Arthur Jones & Mike mentzer sussed this a long , long time ago but alot of people can't except these methods.

[@pedro4858]

I believe this yes but I’ve been training with volume and have gained massive muscle so im good do what you guys feel comfortable with and mix it up to find whats right for you cause I was training lightweight prior to heavy lifting

[@tamashorgos8230]

Is this true for type 2B-s as well, who are really good at lactic acid training according to the writings? Thanks for information.

[@sean9948]

what if you keep the reps per set relatively low (8-12, instead of something high like 30 reps that he mentioned) and add volume by increasing the amount of sets that you do? then you would be recruiting the "money fibers" from the start

[@gymrat22]

Hello Chris! Where can I find that study?

[@silviofontana3666]

Going to Failure, no matter how many sets, reps still achieves a result. Its the "To Failure" that causes a reaction to initiate muscle growth.

[@biblebill6206]

No the problem is overtraining to many hard sets, only one set is needed to build muscle .

[@mattdelvecchio1537]

Silvio Fontana nope. the “you need to train to failure!” myth has been debunked. google it and mike matthews for a summary of why.

[@silviofontana3666]

@@mattdelvecchio1537 Hey Matt, training to failure is an interesting topic which hold varying opinions - thanks for sharing - kzbin.info/www/bejne/q6i7Y36LjMSebsU

[@ryandeffley7652]

I've found that two working sets per exercise is ideal. You're able to push WAY harder on both sets than holding back intensity trying to make it through 3-5 sets. Plus, it also allows you to do more overall exercises per workout. I feel like I get WAY more out of 20 max intensity sets over 10 exercises than I do with fewer exercises and more moderate intensity sets.

[@zero4hunnit236]

Check out Dorian Yates. His training pilosophy was based off the whole low volume, high intensity fundamentals.

[@drewmorg.]

@@zero4hunnit236 I have heard several other golden era scholars talk about how Dorian Yates built his physique on high volume just like all the other famous body builders of that era. Plus he was on steroids which changes the game completely.

[@vardaspavarde8480]

calorie expendature problem guest eat more to stay in surplus glycogen eat more cabohydrates thres evidence that metabolick fatigue has some benefit tho Id recomend not going over12 15 but having some reps over 6 sure maybe over 10is benefial for metbolick fatigue and biulding work capacity and tho u can pevent law of ocomidaiton chaging reps can be valuable for that to providing very new stimulus preventing stalls

[@kneesurgeryy]

Very detailed breakdown. Thank you

[@LTPottenger]

If you do high rep range you should not go to 100% failure if you are natural, for sure. And I would not do all high rep range stuff that would just give you overuse injuries over time.

[@r0llc4ll66]

So should beginner train all out?

[@jprp999]

Ah-no mate you have this all wrong, it never was high volume training, it's high volume Syringes=switch up your tiny syringes for 100ml ones i guarantee you will go super size.

[@THIBARMY]

LOL true

[@Bd-ox4mi]

If this was the case everyone would be huge and guess what they not 🤷🏿‍♂️

[@withclarity106]

Dunno guys, any counterarguments?

[@freepat101]

This is the way. Hard to get a pump this way though. And let’s be honest, that’s like the weightlifting version of a runners high, IMO. Also, what if you want to be able to do higher reps, like someone training for the military?

[@tipoftheiceberg7034]

I get this but also you gotta lift differently. Meaning lifting for different muscle fibre types. Sometimes those lighter weights and more reps with different exercises makes growth but every now and again do some cheat curls and some hammer curls and rest less time

[@garagegymbros2198]

Go deeper into the super sets + drop sets ideal rep range. I don't like high rep sets above 8 reps but i sometimes like to do supersets @80% (5 reps) and than another 5 reps. Gives me a better feeling than 10 reps without superset.

[@strongheadn1754]

Is this theory also aplayy when person are on juice?

[@patkob2180]

Salut Christian Je suis entraineur et j ai fait de la recherche scientifique. J adore tes videos et l information est excellente. Maintenant, les neurotypes (intéressant), mais je ne comprends pas d ou provient cette info? Est ce validé scientifiquement ou est ce le résultat d anecdotes? Merci de me diriger vers des lectures appropriées. Je suis à Mascouche et j aimerais bien discuter avec toi d entrainement

[@robertmendoza2018]

So that leaves the question: What is the least amount off volume possible to cause a training effect, and can I recover from it in say, less than a “week”?

[@tyler7992]

1 set

[@Oi-mj6dv]

This is why bfr is almost magic, you create an environment which makes the slow twitch Fibers unable to recover as fast and as a result you end up with very few "waste reps" before the fast twitch motors units kick in, all while working with loads way below 80%!!!