Gain Muscle 40% FASTER (ft Dr. Brad Schoenfeld)

Рет қаралды 28,142

Ай бұрын

Queens and kings, we know that you have limited time and we’re here to help. Real doctor, Dr. Pak is joined by fellow real doctor, Dr. Schoenfeld, to discuss the first long-term study on agonist-antagonist supersets in trained individuals.
The study:
Less time, same gains Comparison of superset vs traditional set training on muscular adaptations
sportrxiv.org/index.php/serve...
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.

Пікірлер: 122

@ninjam77 Ай бұрын

Some might say te title is clickbait but it's actually understating the time savings. 36% less time actually equal 56% faster workouts (1/[1-0.36]=1.5625.) you could've made the title even more sensational 😉

@Dr__Pak Ай бұрын

"GAIN MUSCLE 90000000000000% FASTER AND MAKE MILLIONS RESTING"

@rmueller Ай бұрын

Doctors hate this trick.

@retsim_x Ай бұрын

@@rmueller Lol. "Gyms hate him. This one weird trick will reduce your time in the gym by 56%"

@wheelofcheese100 Ай бұрын

@@Dr__Pak😂

@marcosoliveira4607 Ай бұрын

You need to make one explaining how to gain muscle slower, because since I've started watching your channel I can't stop making gains no matter how hard I try, I'm starting to scare my children already, please help me

@user-ii7xc1ry3x Ай бұрын

Brad been doing all these side quests lately and I love it

@WolfCoaching Ай бұрын

Brad the GOAT

@weyhanng7028 Ай бұрын

Milo the WOLF

@hayesdelezene4590 Ай бұрын

Pak the ANIMATED HIPPOPOTAMUS

@zwryy7622 Ай бұрын

Never hit failure in his life tho

@kappakd Ай бұрын

Broenfeld

@hayesdelezene4590 Ай бұрын

@@kappakd Shoenflex

@deejayspillz Ай бұрын

You did Brad dirty on that thumbnail! 😂

@RTB_1234 Ай бұрын

🤡

@sakafousi Ай бұрын

Holding on 2 machines is not easy in a commercial gym but on the other side you can be flexible with your exxercise selection. If lat pull down is taken do pull ups. If flat press machine do incline.

@nickodicko8866 Ай бұрын

Straight sets this, straight sets that. What about the gay sets?!

@doug853 Ай бұрын

Gay sets are old news. It's all about trans sets now.

@andrewmoonbeam321 Ай бұрын

@@doug853 Non-binary sets. One heavy pulling set followed immediately by a light pushing set.

@GamersClipsinfinity Ай бұрын

What about non-binary sets? You aren't being very inclusive

@scal7122 23 күн бұрын

What about tran they them sets?

@brandonyoung4910 Ай бұрын

Bro that thumbnail is wild lol

@pricklycats Ай бұрын

Went from 50 to 75 with one contrast filter

@trents7516 Ай бұрын

Looks like he got hit with palpatine force lightning that aged him 100 years

@brandonyoung4910 Ай бұрын

@@pricklycats dude looks great for 62 too. Harsh ass thumbnail haha

@JamesPetroff Ай бұрын

I always train this way. Get out of the gym quick. It works and gets you pumped, so there is a fun factor too.

@Worland55 29 күн бұрын

Ive gone front traditional sets -> Atagonistic Supersets -> Rest: Pause / Myo Reps. I've migrated to Myo Reps as I enjoy the training intensity over the shorter time frame and for me being busy with the family it is gold. I feel like I'm progressing more than with straight sets with Myo Reps and can still progressively overload with Reps and/or weight. And the bonus is I'm not in the (Home) Gym any more than I need to.....unless I need more time out from the family !! What I would love to see is an updated study on Rest Pause (or Myo Reps) - do you know anyone planning to complete one? Love the content.

@Anandfulness Ай бұрын

I superset back and chest, triceps and biceps and i do non-overlapping supersets as well. Like side delts and abs or calves and hamstring isolation. I usually rest 1 min but sometimes i just rest longer or dont rest at all. The workouts were hell when i first started using them. I dont superset taxing leg movements, although I could do non-overlapping supersets like quads and biceps or hamstrings and neck work. I just dont have the energy.

@pimpleonureye Ай бұрын

When it comes to the nausea, in my experience has only been a problem when I do a lot of super sets back to back to back. Like a circuit. However it's never been a work capacity problem. I'm pretty sure it's due to the vagal response (name might be slightly different), but it's supposedly due to all the blood leaving your organs. When half my body has a crazy pump from super-sets, then no amount of cardio conditioning will make me not feel sick after a while. Takes 15-20 minutes to go away. Myo-reps are now my go-to way to save time and get a potent stimulus in the gym. The focus on a single muscle group stops me from getting nausea and it has the added benefit of better SFR due to the ability to use lighter loads but stay close to failure.

@4u2nvinmtl 25 күн бұрын

When I changed programs I took supersets out because the second and/or third exercises were plagued by fatigue. Even heavy cable wrist curls to medium weight cable lat raise was exhausting but when I broke it up with a 30-90sec rest I almost never failed a set and got a better pump (likely due to more time under tension).

@joaoamstalden6321 Ай бұрын

Intresting.

@honeybrew5063 Ай бұрын

I train like this, but I pair a bigger with a smaller Muscle or a compound with an isolation Exercise to minimise the fatigue. E.g. I do Back with Triceps and Chest or Shoulders with Biceps and I use the same equipment for both (Cable Curls + Cable Lateral Raise, Single Arm Pulldown + Triceps Pushdown....) Even in my high Volume Phases (16-20 Sets per Muscle Group) My workouts are maximum a bit more than an hour long because it is so time saving

@sakafousi Ай бұрын

The way I am doing it and I don't feel nauseous or exhausted is like this: I start my timer and I do one set every 2 mins alternating between 2 different exercises. Example: -I start the timer -I do 1 set of chest press -When the timer hits 2 minutes I do 1 set of lat pull down -When the timer hits 4 minutes I do 1 set of chest press It's pretty easy. It saves me 50% of time Normally i would do 1 set per 3 mins (20*3=60mins per workout) Supersetting takes me 1 set per 2 mins(20*2=40 mins per workout)

@nate2993 Ай бұрын

I almost always super set. Works great for me. I do a lot of sets and exercises during most sessions and it allows me to get it done in a reasonable amount of time plus keep my heart rate elevated.

@nicholasfevelo3041 Ай бұрын

Holy buckets!

@echdan1 Ай бұрын

i think dropset with superset will help gaining muscle much faster then traditional and superset..... superset will do okay if less people in gym.. can use leg extinction machine doing 4 option with is top leg,leg curls, 2 glutes position

@sircefiro Ай бұрын

Only problem is training in busy gyms at peak time, you'd need a training partner to hold each piece of equipment & swap back and forth

@redmetalpanda9051 25 күн бұрын

Lol i did exactly that my last session, supersetting backsquat into rdl as my first superset. Rest was isolation work though

@clinthajjar102 Ай бұрын

Please talk overreaching: good bad ugly? Should I functionally overreach

@flow1188 Ай бұрын

Menno was with Brad, Dr. Mike was and now Dr. Pak. When will be Milos time, for an audience with the Muscle God

@snoopys14 Ай бұрын

try heavy ass squats then first then you see some major fatigue in the other exercises

@Jamiey- Ай бұрын

So train the same period of time, supersetting to the moon, theres no brakes on the gain train If sometjing is half the calories you can eat twice as much

@chrisschutze2315 Ай бұрын

Supersets are great if you have a private gym. If you have to work out in a commercial gym, like most of us, I don’t think they’re very realistic. If you can do the two exercises in the superset on the same piece of equipment that’s fine, but if you need two different machines, or other separate equipment, then they’re very hard to implement. They did address that issue in this video. I still think they underestimated the inconvenience of supersets, however.

@Dr__Pak Ай бұрын

Just grab a pair of DBs and take them to the machine you’re using or even try BW exercises. Additionally you can do a ton of supersets on cable pulleys etc

@chrisschutze2315 Ай бұрын

@@Dr__Pak That works for some exercises, but as in the example Dr. Schoenfeld mentioned (Leg Extensions & Leg Curls), dumbbells aren’t going to do anything for you. There are some work arounds, but overall, in a commercial gym, it’s going to be more trouble than it’s worth.

@Dr__Pak Ай бұрын

@@chrisschutze2315 No it won't. "more trouble than it's worth" is a bit wild my friend :P Examples (all courtesy of chatgpt): 1. Chest Press Machine and Bent Over Dumbbell Rows 2. Lat Pulldown Machine and Dumbbell Chest Press 3. Seated Row Machine and Dumbbell Incline Press 4. Pec Deck Machine and Dumbbell Reverse Flyes 5. Incline Chest Press Machine and Single-Arm Dumbbell Rows 6. Machine Shoulder Press and Dumbbell Lateral Raises 7. Cable Machine Tricep Pushdowns and Dumbbell Curls 8. Bicep Curl Machine and Dumbbell Overhead Tricep Extensions 9. Leg Press Machine and Dumbbell Romanian Deadlifts 10. Seated Leg Curl Machine and Dumbbell Goblet Squats 11. Leg Extension Machine and Dumbbell Hamstring Curls (using a stability ball) 12. Smith Machine Squats and Dumbbell Lunges 13. Hack Squat Machine and Dumbbell Deadlifts 14. Calf Raise Machine and Dumbbell Step-Ups 15. Seated Calf Raise Machine and Dumbbell Toe Raises 16. Chest Fly Machine and Dumbbell Rows 17. Cable Chest Press and Dumbbell Bent Over Rows 18. Lat Pulldown Machine and Dumbbell Flyes 19. Machine Rear Delt Flyes and Dumbbell Front Raises 20. Shoulder Press Machine and Dumbbell Rear Delt Flyes 21. Smith Machine Shoulder Press and Dumbbell Lateral Raises 22. Smith Machine Bench Press and Dumbbell Rows 23. Tricep Extension Machine and Dumbbell Hammer Curls 24. Preacher Curl Machine and Dumbbell Skull Crushers 25. Seated Row Machine and Dumbbell Bench Press 26. Smith Machine Incline Press and Dumbbell One-Arm Rows 27. Leg Press Machine and Dumbbell Calf Raises 28. Hack Squat Machine and Dumbbell Romanian Deadlifts 29. Seated Leg Extension Machine and Dumbbell Stiff-Leg Deadlifts 30. Smith Machine Calf Raises and Dumbbell Squats 31. Seated Chest Press Machine and Dumbbell Bent Over Flyes 32. Cable Row Machine and Dumbbell Incline Press 33. Incline Chest Press Machine and Dumbbell Rows 34. Tricep Pushdown Machine and Dumbbell Hammer Curls 35. Bicep Curl Machine and Dumbbell Overhead Tricep Extensions 36. Leg Curl Machine and Dumbbell Bulgarian Split Squats 37. Seated Leg Extension Machine and Dumbbell Romanian Deadlifts 38. Smith Machine Lunges and Dumbbell Squats 39. Hack Squat Machine and Dumbbell Deadlifts 40. Calf Raise Machine and Dumbbell Step-Ups aaaand another list 1. Push-Ups and Bent Over Dumbbell Rows 2. Bench Press and Single-Arm Dumbbell Rows 3. Chest Press Machine and Lat Pulldown Machine 4. Incline Dumbbell Press and Dumbbell Rows on an Incline Bench 5. Dumbbell Shoulder Press and Face Pulls with a Cable 6. Lateral Raises and Rear Delt Flyes (both with dumbbells) 7. Arnold Press and Dumbbell Bent Over Reverse Flyes 8. Machine Shoulder Press and Cable Reverse Flyes 9. Barbell Curls and Tricep Dips 10. Dumbbell Curls and Overhead Dumbbell Tricep Extensions 11. Cable Curls and Cable Tricep Pushdowns (same cable machine, different attachments) 12. Hammer Curls and Skull Crushers with Dumbbells Here's also some cable examples: 1. Cable Chest Press and Cable Rows 2. Cable Flyes and Straight Arm Pulldowns 3. Cable Shoulder Press and Face Pulls 4. Lateral Cable Raises and Cable Rear Delt Flyes 5. Cable Bicep Curls and Tricep Pushdowns 6. Reverse Grip Cable Curls and Overhead Tricep Extensions 7. Cable Squats and Cable Pull-Throughs 8. Cable Lunges and Cable Leg Curls 9. Cable Woodchoppers (high to low) and Cable Reverse Woodchoppers (low to high) 10. Cable Crunches and Cable Back Extensions 11. Cable Front Raise and Cable Reverse Fly 12. Cable Curl and Cable Tricep Pushdown 13. Cable Kickback and Cable Side Leg Lift 14. Cable Standing Oblique Crunch and Cable Russian Twist 15. High Cable Chest Fly and Low Cable Row 16. Low Cable Chest Fly and High Cable Row 17. Cable Lateral Raise and Cable Upright Row 18. Single Arm Cable Press and Single Arm Cable Row 19. Cable Rope Hammer Curl and Cable Tricep Overhead Rope Extension 20. Standing Cable Bicep Curl and Cable Tricep Kickback 21. Cable Crossbody Curl and Cable Tricep Pressdown 22. Cable Standing Leg Curl and Cable Front Squat 23. Cable Sumo Squat and Cable Romanian Deadlift 24. Cable Hip Abduction and Cable Hip Adduction

@chrisschutze2315 Ай бұрын

@@Dr__Pak I appreciate your taking the time to list so many examples. I agree with most of the upper body pairings. The leg exercises all seem to be with cables, which I personally find very awkward and uncomfortable. I’m not going to trade all of my barbell and machine leg exercises for cable versions. I’m not trying to force any narrative, or even to be combative. I love Dr. Schoenfeld, and we all owe a ton to his research. This video is fantastic and contains a lot of great information. I won’t, however, be swapping out my leg day routines for cable alternatives just to be able to do supersets. You, and everyone else watching this video, are obviously free to choose any exercises they wish.

@Dr__Pak Ай бұрын

@@chrisschutze2315 Nobody said to change all your exercises to supersets 😁I just think that the statement claiming that supersets in a commercial gym are "more trouble than they're worth" is hyperbolic and somewhat invalid. That is all ❤

@Ivan.80p Ай бұрын

Invest in a home gym. Finance the equipment if you have to. Think of the monthly payments as a gym membership. And eventually you'll pay it off and never have to use a commercial gym ever again

@TheHybrid350 Ай бұрын

great

@Mullets_Doughnuts Ай бұрын

charles staley edt bout to make a comeback

@stevewise1656 19 күн бұрын

When I think of Brad's recommendations, I wouldn't say he's pro lots of volume of massive volume.

@anon1231 Ай бұрын

Whas it no rest at all at the supersets?

@Dr__Pak Ай бұрын

@anon1231 Ай бұрын

@@Dr__Pak thanks. Would love to see a similar study with more volume.

@bigskytraveller289 12 күн бұрын

It’s not really building muscle faster. It’s just reducing your time in the gym/ being more efficient. Sounds like the muscles themselves are growing at the same rate.

@Dr__Pak 12 күн бұрын

!!!!!

@XanEli1 Ай бұрын

Would just make sense to recommend if you're not completely fatigued and out of breath or nauseous then you can add supersets just fine lol. Sometimes we don't really need more evidence to know this like we have human intuition and logic.

@Xplora213 Ай бұрын

A lot of people don’t have a reasonable expectation of how hard they need to train - telling them they need to sit on the edge of breathlessness or nausea is way harder than they are ready for.

@wishbone103 Ай бұрын

Its hard to do super sets at a standard gym because there are other people. I can't stand people that hog machines. Pet peeve of mine. One alternative is to super set with a buddy that way you can trade off of course the rest periods will be a lot shorter.

@gerym341 Ай бұрын

The Godfather

@high-captain-BaLrog Ай бұрын

6:18 M' Lord mog.

@mark-xc7oq Ай бұрын

Dr pak looks like Kratos

@Han-nk3io Ай бұрын

Super sets is just not practical in packed gym..

@dennisoven9259 20 күн бұрын

Brad the "this is my failure" Schoenfeld

@jeffbunnell9961 Ай бұрын

For the hogging multiple machines things, I put my bag at the main machine and then I usually phrase it as "Can I work in with you, whenever you rest? :)" at the next machine I need to use. At least where I'm at most people are nice. Usually they're not like "No dude, I have to sit here and look at my phone for a few minutes so you can't do leg curls, even though it's 2 seconds of adjustment." Switching up the implements helps a lot to, like barbells, DBs and machines within the super or giant set. It has led to some issues where an old fella says "What gives you the right to do the Smith machine bench AND row machine? How much longer do you have on the Smith?" and I just tell them they can work in on either machine I'm using I'll adjust it for them. It definitely has led to some issues where people can't fathom doing 2-3 exercises at the same time for different muscle groups, but it saves time.

@hayesdelezene4590 Ай бұрын

Quad stomp ab and thigh if you’ve got the wheels for it

@alexanderchernoshtan9898 Ай бұрын

Pak of Bred baby 🤪

@bobbyb7018 Ай бұрын

Any change in bodyfat percentage between groups, as in, did the superset group lose some bodyfat?

@tball3617 Ай бұрын

What's the "minimal effective warm-up for injury prevention?" We older and injury-prone athletes can't jump in and do 8-12 reps to failure, as this study did. Including a warmup in time-constrained lifting is difficult. Do you have any suggestions? Might make a great video.

@kw1213 Ай бұрын

There isn't any miracle solution, you simply have to do your warmup sets. I think 2 warmup sets before your first movement is best. First set at 50 % of your top set, second set at 75%. That being said you don't need to do warm up sets before every exercise if you're training the same muscle. Taking an extra 5-10 min to include warm ups is worth it and not a big time difference.

@tball3617 Ай бұрын

@kw1213 My super time-saver routine is one set of 15 reps three times per week with no warmup, and I've had gains with that. I think I'll switch to two sets of 15 reps twice a week with one warmup set. If I'm thinking about it correctly, that should be more volume, more recovery days, plus a small warmup for a similar total time. I'd love thoughts or feedback from the good folks here.

@Bknorrski Ай бұрын

Supersets are the bees knees

@craigk621 19 күн бұрын

Time weights (sic) for no man 😉

@nicholasfevelo3041 Ай бұрын

Supersets do require being more "fit" as they are more intense

@dirimi6352 Ай бұрын

I am at the end of my bulk and I am gassed from my normal training ngl

@jeffbunnell9961 Ай бұрын

that is why I highly recommend resting a bit between the sets. You do not have to go straight into the next exercise. This should solve the issue unless work capacity is terrible, but that should develop over time with this type of training.

@DarkArachnid666 Ай бұрын

"They all had at least one year of resistance training and some of them were quite large."- So, the study was done on a bunch of fat (and, on occasion, obese) people who were (for the most part) novices at the gym. Doesn't sound so good without the deceptive doublespeak now, does it?

@Dr__Pak Ай бұрын

Want to bet that many of our studies’ participants are more jacked than you? We will be including anonymised video footage of the participants of our upcoming ROM study. Also, read the paper, the participants were indeed not obese and had plenty of training experience.

@itsRetroRocket Ай бұрын

Ok you guys need to be careful with this nausea stuff, im pretty sure i just got memed into nausea post workout. Never had nausea post workout my entire life until the first workout post watching this video lmao.

@anon1231 Ай бұрын

He have no cains tho

@GYMETRIUS 17 күн бұрын

He don’t know nuthin’

@rj5822 Ай бұрын

Brad looking rough

@leodegas7731 Ай бұрын

Interesting information. In the interview, you guys said the goal was to get more people doing resistance training. I think it's more important to get people to realize how important it is to their aging self to start and keep on weight training. If we keep on explaining this and having more elderly people put their videos on KZfaq, that's better than rushing thru a training session. I think focusing on time is counter productive for society, for qualty of sets and exercise. Its like when i see people walking their dog and using the phone at the same time. Maybe you can say you're saving time and getting more done, but the relationship between your dog and you is not getting better as far as quality is concerned. I've trained dogs and walking your pet mindfully is the best bonding and practicing communication time you can get. Same thing with muscle training. I think mindfully working out is better for humans over all. I do have friends that superset alot. And their whole life is a rush. Their big, but not happy. Not all of course. Just my opinion. ✌️😊 I will try some superset just to say i gave it a good effort.

@akalion213 27 күн бұрын

Insanely bad click bait

@Dr__Pak 27 күн бұрын

COPE AND SEETHE

@akalion213 27 күн бұрын

@@Dr__Pak I am :)))

@Dr__Pak 27 күн бұрын

@@akalion213 ❤❤❤

@pretty_flaco Ай бұрын

wheres boogs… dr pencilneck is at it again

@nicholasfevelo3041 Ай бұрын

"Thank you for being my friend" 🎵

@anon1231 Ай бұрын

Hahahah

@anon1231 Ай бұрын

Stop overthinking got to horsecock those big boy weights

@AK_Catholic_Traditional Ай бұрын

It’s not the ducking weights, it’s not the ducking strenght. It’s the intensity to bring it and to keep on ducking bringing it!!! People don’t do that shit! People live of energy!!!

@anon1231 Ай бұрын

@@AK_Catholic_Traditional it's the mentality