Such high quality content, you deserve wayyyy more subscribers and visibility in the fitness community imo!

You should collaborate with house of hypertrophy

🎯 Key Takeaways for quick navigation: 00:00 🏋️ Compound lifts target one primary muscle group but also engage other "accessory" muscles. 00:15 💪 Prime movers perform the bulk of the work during an exercise, with others acting as accessory muscles. 00:43 🤝 Accessory muscles either help prime movers move the load or stabilize other joints. 01:10 🛠️ Using the row exercise as an example: back muscles are the prime movers while biceps, forearms, and rear deltoids are accessory muscles. 01:51 🔀 Adjusting lifting technique can change which muscles are considered prime movers or accessories. 02:33 🎯 Prime movers get the best hypertrophic stimulus since they're the target muscles. 03:00 ⚖️ Training closer to failure is exponentially more effective for muscle growth. 03:54 📈 More advanced lifters need to train closer to failure for significant growth compared to novices. 05:16 🌱 Novice lifters have a lower threshold for adaptation, meaning accessory muscles might still grow significantly even if not trained to failure. 05:45 📏 Accessory muscle hypertrophy is influenced by their range of motion in exercises. 07:07 🔄 Dynamic muscle actions, where muscles change length, are generally better for hypertrophy than isometric ones. 07:48 🧭 Muscle anatomy, specifically origin and insertion points, influences how much they're used in exercises. 08:45 🤔 Bi-articular muscles move two or more joints and may not be fully utilized if opposing actions are involved. 09:40 📊 Hamstrings don't change much in length during squats, impacting their training. 09:51 📉 Study: Deep squats resulted in superior muscle growth for certain muscles than shallow squats. 10:20 🚫 Bi-articular nature of some muscles means they aren't well-trained in some exercises, like hamstrings in squats. 10:46 📝 Some muscles, like biceps in certain rows, don't change much in length due to opposing joint actions. 11:00 🛠️ Manipulating variables like lifting technique can influence accessory muscle growth. 11:14 💡 Bench press study: Different grip widths alter triceps activity. 11:56 🔄 Pre-fatigue can influence how much growth accessory muscles achieve. 12:23 📊 Study: Traditional training vs pre-fatigue showed differing growth in certain muscles. 13:06 💡 Compound lifts provide some hypertrophy stimulus for accessory muscles. 13:36 🌡️ Factors like range of motion, dynamic involvement, and lifter's experience affect accessory muscle growth. 14:02 📋 Use compound lifts to stress prime movers, while other exercises can target accessory muscles. 14:16 📌 It's recommended to maximize stress on a specific muscle group with compound lifts and target others separately. Made with HARPA AI

Another GREAT VID from a GREAT CHANNEL! Thank you for all the effort you put into your productions.

Hey man, your videos help me get on track at the gym and being healthy in general - it’s only been a couple of months but I see myself gaining progress every time! Thank you for all of your informed research advice, you changed my life

Excellent video. I was looking for a video that explained the concept of biarticular muscles for a long time but I just didn’t know what to type on the search by. I’m happy I clicked on this link for a different reason.

Very interesting video!

Excellent explanation💪🏼

Great video, this channel should have way more subs!

i have always been wanting to get into the gym but found the information online quite overwhelming as it can contradict itself. everything you say is put so very clearly and is easily digestible for the clueless beginner (like me hehehe) Thank you so much for your videos, theyre so informative and truly fulfill my hunger and curiosity for my health and wellness questions. ❤❤❤

Hey man awesome content! It's not common to find a youtube video that really goes through the proper studies and even rarer for it to be a excercise oriented channel as well. I was wondering if you could do a take on Calisthenics and Weighted Calistenics video when possible. Again, thank you for so many great videos and let's pray that the algorithm shows you to more people!

Another great video.....

Great video. Thanks

Great video! Very informative!

Just discovered this channel. Looks like a lot of good info presented in easy to digest package. Thank you. Subscribed. Touching on the topic slightly - for me personally, I found that if you're not an athlete/bodybuilder/someone with imbalances/someone in recovery, then focusing the training around the main large muscle groups and compound multi-joint types of movements works really well for every muscle. I know many will disagree and fair enough, but after years of training and several experiments I personally never saw any strong sense, benefit or real life carry-over in doing isolation exercises unless again you find yourself in one of the groups I mention above. Perhaps abdominal training is an exception. For example, I would argue biceps gets great attention and workout if you do something like weighted chins, pullups, rows and farmer carries throught the week.

Furthermore.........I love this guy!

bro use stock videos! your content is great and it just needs a touch up. it's my attention to blame but most people hate pictures. your info is top notch

Very good video, the most interesting section for me was the section on Bi-articular accessory muscles and where they may not be well trained due to opposing joint actions. This seems to contradict other sources of information from bodybuilding authorities: 1) Mike Mentzer, in one of his lectures, stated that the undergrip pulldown was the best biceps exercise in existence. 2) Bret Contreras tested squats using EMG and the gastrocnemius displayed a very high reading, even higher than standing calf raises!

always appreciate your videos, practical recommendations really sums it up well. Quick question, how do you suggest transitioning from a long cut (4-5 months) to a lean bulk in terms of a calorie shift etc? Should I be eating at maintenance? Or how many calories to add etc

Hey Peter just wanted you know your thoughts on a push pull leg routine if you do tri isolation on the beginning of your pull day and your bi training at the beginning of your legs day. Just thinking they are always prefatigued when people stimulate them at the end of the traditional workout. Because they are relatively small muscle they have probably recovered from work received from previous days compound lifts with quality of the isolation sets being better

I have a question which is only partially related to this video being that it is about fitness. So I'm heavily considering studying sports science based subjects in college (in the UK) but I feel a bit lost in deciding the specific subjects, and I haven't found much good advice on this online yet. I'm only really interested in fitness and strength training and not actually into any kind of sport, except maybe power lifting, and I'm also interested in nutrition. So I was wandering what courses or combination of courses I should choose if I want to study purely science of muscle growth, dieting, and the likes - without doing basketball, football, or competing in sports. It's okay if i don't get an answer I'll find out either way through the great vine. I'm just lowkey shitting it when it comes to choosing what to invest my time and money in, and I'd be blessed to make the right decision the first try. Thank you either way, the video was very informative and I'll be sure to watch it again and read the studies mentioned.

Perhaps surprisingly, I came to the opposite conclusion of your closing statement. 14:29 As long as your technique permits the prime mover to be the limiting factor, increased recruitment of accessory muscles is just a bonus stimulus. Things to consider: -You will be able to/have to lift more weight (as you want your target muscle to receive the same stimulus, and you're simply adding stimulus to other muscles), and thus total systemic fatigue, cardiovascular ability, and joint stress become important variables. -Given that the above conditions are not exceeded, getting accessory muscles as close to failure as possible without exceeding that of the prime mover will achieve greater stimulus to them, and thus they will require less accessory-focused lifts to see growth. A decent example would be the bench press grip width you cited. Getting the triceps as close to, but not exceeding, the failure point of the pecs just gets you more out of your bench press (again, assuming cardiovascular endurance, systemic fatigue, or joint stress do not become the failure point before the pecs). I'd love to hear your thoughts on this, as I'm *well* aware there is a breadth of nuance to these considerations. Thanks for your content! It's the most concise I've seen since finding RP years ago.

Any info on pre-fatiguing the accessory muscles rather than prime mover? Thinking being that given the target muscle fatigues before the accessory muscles in traditional training, pre-fatiguing the accessory muscles would bring them closer to failure during the compound and thus result in more growth?

Great video.. one question tho. Is pre fatiguing the muscle acutally better than traditional for hypertrophy?

Feels like my accessory muscles are always the ones failing first

What do you think about wave programming for athletic performance?

Irrelevant but i feel like i got runners knee from lifting should i stop doing legs or go light until it heals

I believe this is why beginners can grow a lot of different muscles doing basic 6 compound movements and only add smaller accessory lifts and isolations after advancing further in their training

not a fan of how many of these studies exclusively use untrained people - often times this group has bad or no understanding of form - thus potentially leading to an influence on the studies findings. They should use a mix of both trained and untrained to cover this.

Could 1 rep maxes be the most anabolic compared to negatives etc? Can we have a vid about 1 rep max?

Great vid on a complex and difficult sub. No one study can do this sub justice but this at least makes people think. So much negativity in the peanut gallery. If you can address this better, do it.

Can u show some evidence against going to failure? (especially on a larger scale such as on a mesocycle)

No matter what I always feel arms in torso targeted exercises. Sucks. Despite that have seen gains in chest and back but its slow. Really have to force full ROM and do deficit push ups for example. On bench I feel 0 chest.

Why even refer to them as compound movements then? It’s more or less the case that you just have to mildly involve more muscles to get work in on things like the back, chest, and quads. But at the end of the day it’s isolation and the other movers need their own isolation too.

If your "accessory" muscles is lacking then use compound lifts that focused on it. Example: chin up = more bicep Dips = triceps Hack squat = more quad

All Arthur Jones and Mike Metzner.

Next video: How Much Muscle Growth do you get from Growing Muscles

My question is the following: Do you think I can build muscle with compounds exercises?

13:01 what if instead of 20% 1rm wasn’t performed to failure they had performed somewhere further from failure? Maybe it could be better

❤

What if I perform a compound exercise and then immediately after do an accessory movement to take the accesory muscle to failure? For example If I do dumbell bench press and then immediately afterwards do cable pushdown for triceps which are an accessory muslcle for this movement.

Never skip isolation work.

I don't think you should say that a result shows something when it is statistically insignificant, meaning we don't know if it was by chance or is actually true. Just a small detail/ick that i notice on some science based fitness channels recently like House of Hypertrophy and this video now aswell.

Should I count my 3 sets of incline db press towards the 10-20 sets/muscle group/week for my front delts?

What are the credentials of this channel please ? Thanks

Use Isolation in the Same workout for the assisting muscles, then they will grow well.

There called synergist muscles not accessory muscles..

basically it is impossible to hit everything

Discussing proximity to failure without the context of training style, goals etc is massively disingenuous. Otherwise going past failure every single set and every single session would be the logical conclusion, when in reality you'll typically want to sit at 1 to 3 RIR for the majority of most strength training goals and programs.

WHY ?? Does he keep saying probably? He sounds unsure .

Practically none

if you dont know the answer then you aint lifting to failure in the first place so this vid wont do you good 😂😂

tbh its annoying how you spend so much time defining terminology and explaining basic concepts. it's not like beginners to the gym watch these type of videos, it wastes a lot of time

Get to the point of your title...damn