I hope you found the video interesting in some way :) Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 0:26 Part I: “Lactic Acid” Myths 2:07 Part II: More Lactate, More Hypertrophy? 3:20 Part III: More Lactate Does Not Mean More Gains? 6:37 Part IV: Other Metabolites? 9:37 Part V: Summary

Another factor we don't have to consider in constructing a good workout program. Makes the job easier , so we can focus our efforts on what does play a role. Thanks for that !

It is good to see that more creators are spreading the fact that mechanical tension is the true driver of hypertrophy and also dispelling the "burn" and "muscle tear, breakdown" myths. Great video as always!

Lactate is elevated in sepsis, I’ve seen patients with levels as high as 8, and they did anything but gain muscle Edit: my statement agrees with the information presented in the video. I know that’s stating the obvious but you should see some of the replies I got.

This is fascinating. I've been loving these myth videos. The one on microtrears was great, too.

Holy shit the quality is insane! I feel like I should be paying to see the animation

Thank you for getting us all stronger and more aesthetic

The model that I have been exposed to regarding lactate is that it stimulates an elevation of growth hormone which isn't really hypertrophy-genic but rather functions to heal microtrauma around the body to prevent downstream injuries, and also may cause recompositioning. It also tends to raise blood sugar which can raise insulin a little but HGH may reduce the need for the body to release cortisol in recovery. At any rate, these models tend to suggest that raising lactate with training may be an occasional strategy that helps keep microtrauma in check.

Well done! New SUB! I have been a slender ectomorphic gym rat and endurance athlete for 45 years. I have recently come to the same conclusion- that training-to or close-to failure is the way to gain muscle mass, EVEN at age 66. And Vegan too!!

But if you slowly lift down you create more mechanical tension. And it don't even have to be slow, just don't let the weight drop back down without controlling it. So really you just have to make sure you're controlling it on the way down. I personally see a lot of people just let it drop down instead of actually controlling it on the way down and when you do that you're letting gravity cheat the exercise. Because instead of you controlling it and actually lifting it downwards you just let gravity pull it down for you.

Excellent as usual. So many sites claim to put the "science" in lifting. This one truly does.

Thank you for your videos. You are doing a great job and helping us a lot

Excellent roll-up of research, as I have come to expect from your work. Thank you!

Lots of of data and very well organized and explained.. Thank you 👍🏼

Love the timestamps in the description. Thank you, fine man. ;-)

I've discounted the three part theory (mechanical tension, muscle damage, metabolite buildup) before in favor of Chris Beardsley's defense of mechanical tension as the primary driver of hypertrophy. I used to get laughed out of the comments section before but I have trained and gotten wonderful results following sets to failure as my primary training strategy. And the more I review the leading research in the field, the more I am convinced Beardsley was in fact correct! Thanks for the awesome videos man! Love your channel!

Great video man! I have a request. Would it be possible for you to make actual workout routines? I think it would be extremely helpful to people like me that are kinda new to working out. Ik that you usually put in recommended reps and such for max hypertrophy but an actual routine that we can follow for specific muscles would be incredibly helpful. Just something to think about and it would add a bit of variety which I personally wouldn't mind. Thank you for everything you do already!

When I'm on a cutting phase, I do the 15 to 30 reps, lightweights x amount of sets, and I feel more of a burn and "lactic acidosis" versus heavy weights, 5 reps x amount of sets... I understand everyone is different, body types are different, but heavy weights wear me out faster, but lighter weights hurts my ligaments and joints longer...

This guy is a truth Mythbuster🤜. Keep making hits bro!

I think the distinction between "Lactic Acid" and "Lactate" is very pedantic at best. All acids hydrolyse to release H+ ions in aqueous solutions. Lactic Acid in Blood or Water will break down into Lactate and H+ ions anyway This is probably why they mentioned adding "hydrogen" and "lactate", although it's very misleading as you shouldn't be pumping molecular hydrogen into your muscles or bloodstream. More probably, they injected Lactic Acid which broke down into H+ and Lactate

A teacher of mine is very mad at the term "lactid acid", good to see research based content align with this. Some people still use it, because it is a common term and it would be confusing to call it differently, but it gets more confusing to keep using it.

Glad to see some of us have moved beyond the antiquated "milk in the muscles" myths about metabolic stresses during intense muscular activity

I appreciate that you don't use unessecary bgm while reciting studies. Loving the videos mate.

Editing getting better I see👀 Nice job

Another banger, thanks son 🎉

You are amazing. Especially the end section. thank you so much for all you do

Awesome video. Lactate may not be the driver of hypertrophy but there is some evidence of it being able to mediate the anti-depressant effects of exercise, so it has its uses.

I qualified as a gym instructor/personal trainer in 2002 but left the industry within a year. Good to know that most of what i was taught has been disproven 😆

I wish I could give at least two likes to your every video. Great job.

on lactate,what about dean karnazes?,his scientist said his ability to run without exhausted is because his body condition in which he can flush lactate from his body very fast

Lactate does spike growth hormone and even short spikes in GH are potent mobilisers of fat, so while the increased lactate may not promote muscle growth it does promote fat loss and bodybuilding is not just about muscle growth but fat loss too

Excellent presentation , I have learnt alot. Thanks

Awesome video, great explenations, huge like!🙏🏼📚

This channel has taught me so much

It could be argued that lactate is just a unprotonated form of lactic acid. They are often used interchangeably since they tend to be in a chemichal equilibrium, which means they are both present in a solution and they come back and forth all the time. The equilibrium is possibly leaning to the lactate much more than to the acid lactic though. I studied this some years ago and not necessarily applied to muscles so I might be wrong. If so correct me please.

"Yeah bro, just did cluster sets of curls with the 5's for 5 sets of 8 with 15 second rest between sets, got a massive pump", "Okay, did you hit failure or few reps from it?", "Nah bro, just trying to chase that bicep pump, rest wastes time, cluster sets are 🔑" 😂

Champ channel, by far my favourite when it comes to these kind of topics. Love the duration and visualization of the vids

The idea of injecting lactate into the muscles and expecting muscle growth I think is kind of missing the mark. The idea that "lactic acid" or the burn is related to muscle growth is tied to the exercise you are doing. So people believe if you're doing the exercises correctly/optimally you feel the burn. Just injecting lactate and studying how that effects muscle growth isn't really disproving that hypothesis so I think is a bad way to design a study.

One video on shoulder development and big biceps 👍👍

Great channel, really appreciate it! Subbed :)

judging by Oly weightlifting as an example. And I know that sport goes hand in hand with PEDs use. But still On the higher intensities (75%ish and above) the only thing that matter is total rep count as a volume indicator. If u somehow manage to accumulate 100+ reps on squats in a week (75% and above intensity) There's no way you'll have chicken legs. Mechanical tension is there from rep one

This to this day is taught in schools. Has to be the most profound myth in sport science.

Aren't there people with faulty lactic acid production? I distinctly remember seeing a documentary ages ago about some guy who could run really well since he didn't create lactic acid in his legs etc. So knowing that there are people like that, isn't it fairly obvious in retrospect that it's not as "essential" as previously thought, even if it wouldn't be possible to rule out its involvement on some level? Never put those 2 together before.

Top notch video as always 👌

Will there be a video on soy vs whey protein, based on latest science? Awesome videos!

Could there be other reasons that blood flow restriction could limit muscle growth? Something like decreased oxygen to the muscle, etc.? Not to doubt the literature but I think it’s something to consider

They may not affect hypertrophy but do they cause adaptations such as capillarisation and anaerobic threshold etc? I.e. are they responsible for the peripheral endurance adaptations of the muscle?

Could you please make a video about mechanical tension? What is it exactly? And how to apply it to make hypertrophy adaptations?

I'm 15 and this help uwa tho I felt down about myself not working out much hahah

But couldn't it be a possibility that while lactate by itself does not contribute to hypertrophy but it may be an indication that you are training to failure or near failure which is a requirement

Love your content

Can we use the bench press training methods for other lifts??

Uh… “It’s not lactic acid” “It’s lactate, because it’s missing hydrogen” “Lactate + Hydrogen (plus ATP) DID produce the pain claimed of lactic acid” So, it IS lactic acid then, right?

A frog's leg detached from a frog's body can grow in a science lab without any hormones, metabolites, etc. Just an electric impulse. I've also read that hypertrophy is purely a mechanical adaptive response to a stimulus and is intrinsic.

bro, make a video about cheat reps vs strict form

Do you think that different lifters will have different bottle necks to their total hypertrophy when they enter a study? E.g., someone has all the cellular machinery and just needs more total Muscle Protein Synthesis Another Lifter has capped on MPS but needs more satellite cell integration Another Lifter has plenty of cellular nuclei but needs more ribosome biogenisis Yet another is doing fine on all the cellular requirements but needs adaptation in blood vessels and other architectural components I am tending to think that if more studies had a longer length, e.g. 24 or 36 or even 48 weeks, we would see that the people who adapted well to an initial stimulus (presumably because it supports reducing their particular bottleneck) might fall off towards the end of the study as other factors became the primary limit. I think there must be hidden variables other than just MPS in order to make sense of the individual response data to the different training protocols. Maybe metabolite build-up is very stimulatory to adaptations for blood flow, and that might be just the thing for a certain individual.

Why would you think that tension is related to failure? I'd say tension during the first rep is as high as during the last one, probably even higher due to better form.

Given with sufficient volume, does BFR training more likely induce myofibrillar hypertrophy, sarcoplasmic hypeertrophy or both? Thank you for your interesting video.

High levels of lactate will always make me sore, but does being sore translate to muscle growth, that is the question.

I love the burn though ..lol

great video !

How come there are so many muscle hypertrophy studies? I read that everything works with decent training and nutrition, and all these videos keep reinforcing this opinion. I mean, professional bodybuilders probably want to minmax everything, so they can benefit from the studies. Is it enough to get financing, though?

So what should I do to drive mechanical tension? And what rep range

Why do I get the muscle diagrams? Can't find them anywhere? Did you make them?

Riding a bike uphill produces alot of lactic acid and cyclist have huge legs.

Good on ya m8

So IF working to muscular failure is key. What rep range ? Failure and heavy enough to fail at 5 reps or 25 reps? or somewhere in betwen?

Bang-up!

How does the body adapt to micro tears if not through muscle growth?

I have a barely related question. You have done a number of videos that I've watched where BFR has come up. In all cases, BFR was shown by the research that you've looked at to have no benefit. So, my question is whether BFR has any benefits at all.

I watched this before, but I forgot to say it. FOR THE ALGORITHM!!!

is the tension from 6-8 rep sets greater than from 15-20 rep sets? does it matter? there is many OG bodybuilders like Lee Priest or Kevin Levrone who always mentioned that to put on muscle the rep range should be 6-8 rep sets and free weights over machines

Thanks for making me think about dudes lactating in the gym.

So the muscle damage myth has been busted and the metabolites myth has been busted... time to take on the mechanical tension myth!

Hey man the intro just needs an adjustment its written اهلا Cuz we start from the right not the left

Did you mean ADP as a metabolite?

Schwer und Flasch !

Your calm approach is better than this one, solid vid as always nevertheless

00:05 i see what you did there

Hahaha u made it with Arabic hello at the start thank you sir

0:02 I believe you wrote "ahlan" backwards in arabic 💀💀

This time i was really late.

Oops I'm kinda late with the notif. haha for the algo.

how much do you bench?

English : Welcome Arabic translation : the 15

Boost

💪

❤

first!

i guess it makes sense, its more important to rip muscle than to tire it out.

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

اهلا not ا ه ل ا

This non professional is wrong in many ways. His super slow video has a major flaw- he doesn’t understand SS training should have the negative portion slower then positive (contraction) as your negative is stronger then positive. 4 positive and 6 second negative or 2/8 is more beneficial. And body weight exercises are not a waste. This video is just sad. Especially that he used leg extensions which is a horrible exercise and any educated fitness professional like myself knows the damage it causes is not worth the benefits unless maybe your a pro and earn $ by lifting. Please guys- stay away

Im in school for kinesiology and Im pretty sure your video here in just click bait sir. Just like the rest of the videos.

اهلا my brother not ا ه ل ا

Are you purposely speaking like a robot voice? Is this text to speech? It's disturbing. Somewhat meditative. Unnerving, one might say.

debunking gym bro science, one video at a time.