Hey all! I hope the video was interesting! FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/free-e-book/ Read more for timestamps + the details of the other group in the study 0:00 Intro 0:31 Part I: New Data on 1X vs 3X per Week Training 3:53 Part II: You MATTER 4:50 Part III: What About the Cross-Education Effect? 6:48 Part IV: The Rest of the Hypertrophy Training Frequency Research 8:56 Part V: The Rest of the Strength Training Frequency Research 9:43 Part VI: Summary Okay, here are the details of the other group in the new study: Subjects also had one leg assigned to train once a week and their other leg assigned to train three times per week. With the leg assigned to train once a week, subjects performed 9 sets of the max reps they could on the unilateral leg press all in one session per week. The targeted rep numbers for each set differed depending on what week it was, but subjects adjusted the load each set when necessary to make sure they hit that week's rep number target. With the other leg assigned to train three times a week, they still performed 9 total weekly sets on the unilateral leg press, by performing 3 sets in each session. But the subjects aimed to match the tonnage performed by the once-a-week leg. As an example, let's say the once a week leg performed 90 reps across 9 sets with an average 100kg load per repetition. This equals a tonnage of 9,000kg. So for the three times per week leg to attain this tonnage, they would have trained with a 100kg load on all three sets across the three days and peformed 10 reps per set. Doing this actually meant not all of this leg's sets would have been to failure. How precisely far from failure and how many sets this applied to is impossible to know, as the researchers frustratingly didn't measure or mention this. Nevertheless, it was ultimately found both strength (measured by unilateral leg press one-rep max) and muscle growth (measured by quadriceps cross-sectional area at around the 50% region) were not statistically different between the one and three times per week leg. The other statistics (effect sizes and confidence intervals) also point towards there being similar strength and muscle gains between both legs on average. The individual data generally showed minminal differences between both legs too, but there were outliers as you'd expect (some seeing more gains with the once per week leg, others seeing more gains with the three times per week leg). These results imply that training further from failure with a higher frequency may be able to produce equivalent hypertrophy and strength to training closer to failure each set with a lower frequency *on average*. But again, given the researchers failed to specify the precise proximity to failure of the three times per week leg, it's difficult to formulate this into explicit recommendations.
@rustyshackleford735 Жыл бұрын
The frequency you can stick with for the long term is obviously the best, everyone has scheduling needs, preferences etc...that will make one routine preferably to others. That said I find training each muscle group once ever 3-4 days with moderate volume and undulating intensity to be the best personally.
@HouseofHypertrophy Жыл бұрын
All great points my friend! :)
@DivineTiming8888 Жыл бұрын
Thank you for combining science and the love of working out into a channel. Your videos are very well done, I always come away more informed then I was before I clicked on the video. Much love 💪🏾
@HouseofHypertrophy Жыл бұрын
This is really kind of you, thank YOU for the kind words. Much love!
@nicksenseitv4922 Жыл бұрын
I do Fullbody workouts for 6 months now, training each body part 6x a week. And ill tell you all this frequency build me noticeable gains!!. I even took a picture of every single day of that 6 months. And if you want i will send the picture. I am 13 years on and off training. And this is the best routine i got so far. I tried the others but this is for me. Fullbody forever.
@HouseofHypertrophy Жыл бұрын
Really awesome to hear that, I wish you continued gainz! :)
@nicksenseitv4922 Жыл бұрын
@@HouseofHypertrophy if you knew team 3d alpha here in youtube. That person change my life. I seriously tried every other program, PPL, Bros Split, Upper lower. And i even did a supplement , but i gaines only a small amount of muscle compaired to Fullbody. My routine is giving me unbelievable strength and gains. i teached this method to my gym mates but they didnt see any gains.
@nicksenseitv4922 Жыл бұрын
@@HouseofHypertrophy i forgot to thank you for your effort to post Meta Analysis sir.
@roobsrooby6589 Жыл бұрын
Is that the same set rep scheme every day or do you vary it? When I started many years ago I did full body 3 times a week and made amazing progress but to do that 6 times a week I don't think my body would recover. I am aware of 3D Alpha but is not the principle to use lighter weights with higher reps everyday allowing the body to recover more quickly and therefore you can train every day.
@nicksenseitv4922 Жыл бұрын
@@roobsrooby6589 one thing i notice is, if i do more volume, my gains are far better than usual bodybuilder technique. I just did 4 sets each every exercise. Then just continue progresive overload if i can. If not, i just add reps, and if still cannot, i just stay and wait days or weeks to get stronger then add 2.5lbs plates. I did 24 sets per week total. When i did Fullbody im always excited, more strength and most of all my shoulders are far bigger than the splits i did in my recent years.
@LevysFitness Жыл бұрын
Great video as always! In terms of information, editing, presenting statistics in an easy way. Excellent.
@HouseofHypertrophy Жыл бұрын
Thank YOU, as always! :)
@anonymous6045 Жыл бұрын
I like this man’s videos before I even fully finish them. When House Of Hypertrophy uploads, you already know it’s about to be a quality video
@HouseofHypertrophy Жыл бұрын
Haha, thank you so much dude!
@ruiseartalcorn Жыл бұрын
I am currently doing two full body workouts per week (A/B) and seem to have better results than three times a week. I'm certain that the extra recovery time is key.
@HouseofHypertrophy Жыл бұрын
Very interesting to hear that, I wish you continued gainzz!
@Crispious Жыл бұрын
Exact same for me works best and seeing the gains add up
@tonyanderton3521 Жыл бұрын
Thanks for the comment. I wondered about that. I'm training full body 3x per week (A/B/C). I wondered whether I could switch to a 2x per week routine without losing any gains. It works for you. I'll give it a try. Best wishes.
@Crispious Жыл бұрын
@@tonyanderton3521 3 times a week is possible but you absolutely need to be killing it with eating and actually have a very good diet healthy wise and high in protein if you’re working out hard or your body will not be able to keep up and you’ll be losing out on gains
@tonyanderton3521 Жыл бұрын
@@Crispious Thanks for the tips, I appreciate it.
@corenko Жыл бұрын
I like higher frequency (2-3 times a week), because it allows you to hit your muscle with higher quality sets without any junk volume For example: Instead of 15 sets on Chest Day, you spread it across 3 days with 5 sets for that muscle
@HouseofHypertrophy Жыл бұрын
Yep, the quality of each set will certainly be smoother with more frequent training :)
@DudeSilad Жыл бұрын
It probably takes me 5 or more sets of progressive weights before am fully warmed up and ready to go heavy(ish). Once my two sets I think of as the real ones, I then only do two or three more on another exercise and am able to go heavy straight away. Works for me. I really only do two exercises per body part.
@davidwelburn5950 Жыл бұрын
@@DudeSilad How many times per week per body part?
@GreatMobileGaming Жыл бұрын
So you live in the gyms if you train each muscle 2-3 times a week! And when do you recover from training btw?! And I bet your strength is average!
@DudeSilad Жыл бұрын
@@davidwelburn5950 each body part twice a week. I've tried once a week and don't get the same results. But everybody is different
@robertspence7766 Жыл бұрын
Awesome review as usual. Frequency is an individual response based on my own experimentation over the years. I perform as well or better with reduced frequency, say every 5 days. I am happy to see your channel is approaching 100K. Good job, my friend!
@HouseofHypertrophy Жыл бұрын
Really interesting to hear, and thank you for those kind words my friend! :)
@DudeSilad Жыл бұрын
Personally speaking, I train each body part twice a week. Push day, pull day, rest day, push day, pull day. Two rest days. This works very well for me. I'm 55 and been training off and on since I was 12 and I've tried every method under the sun. My training is much more scientific now due to this channel and others. Less sets, more rest between sets. But always intense. Reps vary between low and high. If its too easy and I can get to 15 or more, I put the weight up. If I'm aiming for 8 or 10 but feeling strong, I'll carry on to failure.
@HouseofHypertrophy Жыл бұрын
Really awesome to hear, I wish you continued progress! :)
@ArturB69 Жыл бұрын
Skipping leg day I see
@DudeSilad Жыл бұрын
@@ArturB69 Weirdly, due to 25 years playing football and good genetics, my legs and calves are my best body parts 😁. I do a lot of walking and free squats before every workout.
@gpond7 Жыл бұрын
@@DudeSilad still need to load the legs imho brother
@jasonvanhaselen5238 Жыл бұрын
@@ArturB69 lol push typically includes squats or leg press, and pull includes deadlift or other hip hinges. But good guess haha I was wondering the same.. you found out the truth !
@burningcherry97 Жыл бұрын
I'm an educated statistician and I'm elated with the quality of this video compared to what we get on other topics. Gymbros stay winning.
@HouseofHypertrophy Жыл бұрын
Thank you my friend, that's really cool to hear!
@polystrate1 Жыл бұрын
I was the biggest in my life when I worked out each body part once a week. I've tried all kinds of frequency and the higher frequency just left me more tired and sore. I may be one the odd ones who responds to once a week better. I would like to see a similar study with 1 vs 2 times per week as that is what I feel most people have time for.
@HouseofHypertrophy Жыл бұрын
Very interesting to hear, thank you for sharing. Hopefully we get a 1 vs 2x comparison!
@dagaffer2269 Жыл бұрын
@@HouseofHypertrophy the main factor on which frequency works for the individual is recovery. People with better recovery can train more frequently per week. Guys with slower recovery get better results with a lower frequency training per week.
@bobbobson4030 Жыл бұрын
When you switched from 1x week to 4x a week let's say, did you also divide the sets per session by 4?
@TechnoBacon55 Жыл бұрын
What people fail to see is that "a week" is just a measurement of time invented by humans. Your body does not reset on Monday, time is continuous. Some people see better results resting roughly 72 hours (again, hour as a unit is just an abstract value we assigned to time), and some see better results resting 48 hours.
@dsquared2586 Жыл бұрын
Same. Been doing resistance work for over 40 years and tried about all the training frequency regimens. Ideally, once every fifth day worked best but was too difficult to adhere to. Once a week was easiest for me.
@xicocunha4160 Жыл бұрын
Man I'm kind of excited by the new findings that will be made in the near future, it seems like we are finally understanding the anatomy of muscles and muscle growth, and like you said maybe one day we might even know what the individual differences are and to me that's amazing. When it comes to this type of content of scientific research about muscle your channel is the best on this platform.
@HouseofHypertrophy Жыл бұрын
Thank you so much my friend, and I agree. The potential stuff that could be uncovered could be awesome :)
@Mellow4202 Жыл бұрын
Volume helps me tremendously. I swing around the same 60-pound car-part 500+ times a day at a car plant. It's lightweight but the repetitiveness of lifting it makes you feel strong as hell. Especially doing that 6 days a week for 10 hours. And that's not even including my strength training routine outside of my 60 hour work weeks. I do lots and lots of physical activity and the more I do the bigger I get. The less volume and more weight seems to make me feel stronger though. But I personally see more growth off of volume then I do with intensity.
@tilfliegel Жыл бұрын
I'm pretty sure one of the big individual differences is, how hard somebody can push himself and thus how much recovery they need and maybe also how long the MPS stimulus is active.
@HouseofHypertrophy Жыл бұрын
Potentially, I think there are many potential mechanisms! Hopefully future research can assess them
@sejo5057 Жыл бұрын
@@HouseofHypertrophy I think it also depends on someone's leverage. For example, I have short arms, short legs, and a long torso, therefore, I can only deadlift once a week because it fatigues my body a lot. But, I'm built really well for the squat and can do it 3 times a week using DUP. I remember starting out I tried to do 2 heavy deadlift sessions a week because I thought more frequency would get me stronger faster. Instead, at the end of my 2nd week of doing that, I failed my 3rd rep at less than 80% of my 1rm. Why did that happen? My body built up too much fatigue too soon, and couldn't recover by the time I had my next session(SRA model). I had to deload at end of the second week as a novice... I came back just 5lbs stronger lol. Now instead of trying to deadlift twice a week, I have a day where I do RDL's since they aren't as taxing on the body. You could replace RDL's with SLDL's or Snatch grip, depending on your weakness.
@mikey7278 Жыл бұрын
Could poor recovery (lack of sleep, non-optimal diet, age?) explain why some of the participants experienced better results training 1 x per week 🤔
@HouseofHypertrophy Жыл бұрын
Potentially so! though weekly "work" in terms of sets performed with max reps were the same between both legs. But even so, those factors could still matter.
@Eric3Frog Жыл бұрын
Consistency, enjoyment (tied to consistency), and avoidance of injury should be major considerations. Also remember that 1 set of anything is much greater than 0 sets. In other words, do what you can, when you can. Don't be married to any form/style/frequency at the cost of missing a week of training. There is no destination, just the journey.
@lucashenriques4242 Жыл бұрын
Day 1: Chest Day 2: Chest Day 3: Chest Day 4: Chest Day 5: Chest Day 6: Chest Day 7: Rest (chest)
@HouseofHypertrophy Жыл бұрын
The most effective split, haha :)
@clamum9648 Жыл бұрын
The Gigachad Routine™
@danielcordeiro6003 Жыл бұрын
Nine weekly sets seem very few for trained individuals, and trying to increase the number of weekly sets may be a significant setback for frequency 1x per week. A future study with more weekly sets may have a more pronounced effect. I'm interested in knowing what causes the differences between individuals.
@HouseofHypertrophy Жыл бұрын
Yep, this is very possible!
@thatweakpowerlifter2515 Жыл бұрын
Thanks for updating on older topics.
@HouseofHypertrophy Жыл бұрын
No problemo, thank you for checking out the updated video haha
@MadPete Жыл бұрын
Gigachad channel dude. The knowledge is helping a lot of people
@HouseofHypertrophy Жыл бұрын
Haha, thank you dude :)
@rkonjr6411 ай бұрын
Kudos for including the info about statistical significance. In terms of hypertrophy, we are dealing with tiny amounts per session in optimal conditions. A tiny percentage difference might not be within the certainty of the study (usually p value of 5% or less), but, like hypertrophy in general, a small amount over time makes a big difference.
@antoineandre2178 Жыл бұрын
Your Chanel, website and ebooks are the best things since sliced bread. I have found my self reading your guide in your voice lol
@HouseofHypertrophy Жыл бұрын
Hahaha, thank you so much for the kind words dude!!!
@MisterKorihor Жыл бұрын
Exercise tolerance is an important factor that is commonly neglected in these studies. With a frequency of three times per week, my exercise tolerance improves, and I no longer experience soreness. However, if I only train each muscle once per week, then I experience a lot of fatigue and soreness after my workouts.
@anthonyxpedigo6512 Жыл бұрын
Soreness doesn’t correlate to muscle growth or strength
@jesusjimenes Жыл бұрын
Probably the greatest channel discussing and breaking down real science studies on sports, can't praise the work enough!
@HouseofHypertrophy Жыл бұрын
Thank you so much my friend! :)
@thatoneuser86005 ай бұрын
3:10 to me it makes sense that some legs on the 3x group saw loss in size and strength, simply because it was stated that the 3x leg had to hold back in reps to make load volume (sets x load x reps) equal across both legs, so those who lost gains in the 3x leg might have not been pushing close enough to failure to stimulate meaningful growth.
@downwithosama1 Жыл бұрын
Love this. Everyone has to Train, sleep, and nourish themselves and see what works best.
@HouseofHypertrophy Жыл бұрын
Yep, finding what works for your is certainly key :)
@joedebby2856 Жыл бұрын
Found your channel about a month ago and I've been binge watching. Excellent coverage on research, awesome takeaways, and super solid editing
@HouseofHypertrophy Жыл бұрын
Thank you so much my friend, that's very kind of you! :)
@Vops4 Жыл бұрын
God, how much I love this channel
@HouseofHypertrophy Жыл бұрын
Thank you dude, that's really nice to hear :)
@seid44 Жыл бұрын
i love your videos! i love training once a week, been doing it for a month and a half and it has done wonders for me, and saves a lot of time
@HouseofHypertrophy Жыл бұрын
Awesome to hear my friend, I wish you continued progress :)
@NumbaOne Жыл бұрын
love working out to these videos, really gives me a stronger mind muscle connection while i get a pump
@HouseofHypertrophy Жыл бұрын
Haha, awesome to hear :)
@bryanhaycock672 Жыл бұрын
Within subject design doesn’t necessarily eliminate confounding variables such as nutrition, sleep, and other lifestyle factors. If these variables have any effect on recovery rates and training adaptations, then they might effect an individual’s response to 1x vs 3x/week training frequency. It is possible that if you optimize these variables for the subject that didn’t respond well to higher frequency, they might then show a better response to higher frequency.
@HouseofHypertrophy Жыл бұрын
So when I say it eliminates those things, I'm referring to the between condition comparison (a within subject design means the two different conditions won't have different genetics, nutrition, or outside lifestyle factors). But yep, on an individual level, those things do matter :)
@felixjimcal Жыл бұрын
Notification squad, PRESENT!! 🔔
@HouseofHypertrophy Жыл бұрын
Haha, thank YOU so much for the support!
@Egoliftdaily Жыл бұрын
Squad 🔔 😂
@jakbandit1708 Жыл бұрын
This is how a lot of old school lifters trained, 3 sets per lift 3 times a week, seemed to work very well for them.
@HouseofHypertrophy Жыл бұрын
Yup!
@martin1234512345 Жыл бұрын
Every 5 days is what works for me. Effort day and a volume day. It isn't for everyone cause of the lack of rigid schedule. But I feel everyone could loosen up a bit when it comes to training. I don't force myself into a box anymore.
@HouseofHypertrophy Жыл бұрын
Awesome to hear! :)
@slackerm1 Жыл бұрын
Completely agree. Forcing yourself into a box makes it miserable
@sejo5057 Жыл бұрын
This sounds like PHUL
@ryandeffley76523 ай бұрын
To me it always made the most sense to do the least amount possible to elicit a change. This allows your body adaptation to the training stimulus. If your frequency/volume is way too high, all your body does is focus on recovery and you stall with no progress. Sometimes the protocol that's optimal is way less than what you feel you can do. I've seen consistent progress with doing upper and lower every other day with only 8-10 sets per workout. I take full 2-3 min rest periods between sets and I'm out of the gym in 30 min. My only goal is to keep using progressive overload gradually over time.
@ravasmathias Жыл бұрын
since muscle and strength growth is impacted the most by progressive overload principles, i think the answer to the gigantic spread between the results is simply about what were the individuals used to within a month before starting these experiments... i'd say that the less advanced the individual is - meaning the less workload and frequency is the subject used to, the more likely he/she is to seize maximal potential gains with lower frequencies and maybe even overtrain with higher ones while the more advanced group will naturally benefit from more workload and frequency to reach their maximal potential growth rate
@solaraura512 Жыл бұрын
really loved the way the information was presented, it made the video really enjoyable and easy to understand 👍
@HouseofHypertrophy Жыл бұрын
Thank you! this is great to hear :)
@Egoliftdaily Жыл бұрын
I was on my motorbike and just got home. Late notif squad 🔔 😂
@HouseofHypertrophy Жыл бұрын
Haha, awesome. Hope all is well!
@mangosamosa4378 Жыл бұрын
A couple of questions that came to mind while watching things: (1) was the 1RM the same for both legs? And (2) were there any counter-balancing measures in place with regards to whether people were left or right side dominant? Both questions come from personal experience due to my right leg being slightly stronger than my left leg, which may be as a result of me being right-side dominant (I appreciate this is more applicable when it comes to arms, but could be an interesting to see). Again, another excellent video and thanks for taking the time to make it and sharing!
@HouseofHypertrophy Жыл бұрын
1) No "statistical differences" between 1RM leg strength, but the averages are slighly different 2) The researchers counter balanced the left and right legs between the once and three times per week frequency :)
@marklind30332 ай бұрын
I think a lot of these studies fail to control for training history, even lifetime athletic experience. You might expect a lifetime 12-15 rep guy to get increased mass and strength gains if switching to a 5X5 program for 6 weeks or so (and vice versa). Studies are great to give us clues, but there are so many things to control for (like calorie intake and macronutrient ratios, sleep, etc) that might mess up the results. I love these videos, though. Such great analysis!
@L0ook4me Жыл бұрын
Extraordinary as always Sir! Thank you very much. ❤
@HouseofHypertrophy Жыл бұрын
Thank you for checking out the video!
@nas8318 Жыл бұрын
So, you inadvertently made me want to get back to strength training. Inadvertently because you seem to encourage high frequency training, but you showed that once a week isn't so bad. I think I might be in the group that performs better with once a week training, because I get so sore after failure I need a whole week to recover. The problem is all the iron pumping bros got me to believe that it's worthless to train once a week, that I had to push through my pain etc... I wasn't willing to train sore, so every attempt at lifting ended in me giving up after a month or two.
@HouseofHypertrophy Жыл бұрын
Oh that's a shame! a low frequency is perfectly fine, as shown in this video :)
@maxtyzzler7666 Жыл бұрын
Congrats on 100k!!!
@HouseofHypertrophy Жыл бұрын
Thank you my friend, it's surreal I've reached this point haha
@EtheNexus Жыл бұрын
Great video as always!
@HouseofHypertrophy Жыл бұрын
I appreciate that dude, thank YOU!
@nickmandeville6216 Жыл бұрын
These videos are too good.
@HouseofHypertrophy Жыл бұрын
Thank you my friend!
@tr1ckster726 Жыл бұрын
I saw this pop a few hours ago and I was pumped to watch! Didn't disappoint of course 😎😎😎
@HouseofHypertrophy Жыл бұрын
Awesome to hear, thank you dude :)
@RennyRe8 ай бұрын
Overall the difference is still rather small and seing that a number of people actually had better gains with 1x/week training I think, that's still a feasable way of training, if that's what you like to do. You certainly will make gains.
@insurgentbroccoli Жыл бұрын
Great video as always. I am in the 1x per week side. I was doing 3x per week with medium weight and reps to failure, but after a while i noticed my joints weren't strong enough to keep up this pace. I dropped to 2x per week, and lowered the weight but it was still too much for my joints. Later i gave myself a big, nice rest and started again with 1x per week. Not feeling any joint pain right now. Also, while reading a book (The Brain That Changes Itself by Norman Doidge) i saw an interesting part in it. It briefly mentioned a study (Guang Yue & Kelly Cole, 1996) about imagining doing exercise versus actually doing it. The book says those who actually exercised their thumb muscle have increased muscle strenght by %30, while those who imagined doing it have increased it by %22. I did not check the study myself, and i don't know if there are more research about this but i wanted to share it.
@HouseofHypertrophy Жыл бұрын
Thank you for sharing all this! I wish you continued gainz. As for imagining exercise, yep there's more research on this and at some point I'll have a video on it :)
@ah-rr1lk Жыл бұрын
This is how my lower body is. I have to do two times per week max. My upper body can handle 3 times a week and higher volume
@jonshasteen3474 Жыл бұрын
It’s called motor imagery. Pretty cool stuff!
@Hot4Thot Жыл бұрын
Great breakdown. The first study is interesting in that the 3× per week leg had three sets over three days. Which is still less volume than most people I enjoyed three full body work outs a week for years and felt good/got strong Swapping to higher intensity, a 3 day split with one balls-to-the-wall set per exercise, has been great for hypertrophy. I do back/shoulder,legs/abs/rehb,chest/arms/conditioning
@chetchadbourne1743 Жыл бұрын
Currently training full body 6x/week (A*3/B*2/C*1), A = horizontal push/pull focus, B = vertical push/pull focus, C = Deadlift and arm focus. Best split I've ever done. When daily/weekly volume and average intensity are skillfully modulated, relative to a more orthodox split you get higher quality hard-set volume with faster day-to-day recovery. I honestly recommend full body splits over any other for their flexibility: it's no big deal if you miss a day, just systematically add sets to the rest of the week's days or just use it as an additional rest day (unlike with a PPL split where missing even one day throws you off the rest of the week); it's super easy to modulate weekly volume, just start your meso with lower frequency weeks and work your way up; you can auto-regulate volume/frequency relative to fatigue MUCH more simply since the split is more tolerant of skipping days/exercises here and there as needed.
@watcherworld5873 Жыл бұрын
Your information came at a good time for me. I am older so I find it harder to recover from frequent trainings. Using the information from your video, I will likely reduce the frequency of my trainings so that I get a chance to recover. Thanks!
@HouseofHypertrophy Жыл бұрын
Really nice to hear, I wish you awesome gains!
@jacobdebernardi4385 Жыл бұрын
It makes sense to me that stimulating muscle growth more frequently through lifting would result in more gains, for most people. Also doing all that volume on one day is just so hard. Quality of reps probably goes down, less fibres might fire because of exhaustion on the day of
@HouseofHypertrophy Жыл бұрын
Yep, but still worth noting (as you allude to) some people may see simlar gains if not more with lower frequencies (for unknown reasons).
@jacobdebernardi4385 Жыл бұрын
True, self experimentation is key in everything including fitness. This study highlights the dangers of dogma.
@user-nc6de2vt6w Жыл бұрын
Nice information🔥 And thanks for taking example of Indian bodybuilders 👍
@HouseofHypertrophy Жыл бұрын
No problemo, thank you for checking out the video!
@doug853 Жыл бұрын
I find it funny when people argue over what's best (low volume vs high volume, low frequency vs high frequency, etc.) because they forget that we are all unique. While we are all human beings we do not respond to every stimulus the same way. In my opinion, that's part of what makes training interesting and personal - discovering what works best for you.
@HaMashiachSaves Жыл бұрын
HIT has been a game-changer for *me* 😃
@yellow1612 Жыл бұрын
Im happy your channel is still doing great. Btw your editing has improved a lot
@HouseofHypertrophy Жыл бұрын
Thank you so much my friend, that's very kind of you :)
@yellow1612 Жыл бұрын
@@HouseofHypertrophy np
@rafael_ellanios2708 Жыл бұрын
Full body 5/5 4x8-35 reps failure 3 min rest Squats Romanian deathlifts or leg curls Pull ups Dips Trx side delts
@ManlyServant Жыл бұрын
algorithm,great video anyway,it changed my mind about the 3x per week training,i believe it was true before with little individual differences
@ManlyServant Жыл бұрын
curious about the cause of individual differences,i hope it will be discovered soon
@HouseofHypertrophy Жыл бұрын
Awesome to hear, thank you my friend!
@papaspaulding Жыл бұрын
It's really good that the study shows that there are always going to be outliers in every group. As it shows people need to not rely on studies solely for 'what works best' as with bodybuilding being very individual it comes down to (or should do) trial and error in finding what works best FOR YOU. Ive lifted since the early 90s and over the years (decades) have found I make most of my gains whilst targeting each muscle group only once per week hard with as much volume and intensity as can get away with and allowing that muscle 7 days to recover (as in not hitting it directly) Yet people will always cite studies stating frequency is the most optimal, as if somehow ive got it all wrong and were simply not working out properly lol. I've always suspected it can also come down to fast vs slow twitch muscle fibres in any individuals given muscle group? as interestingly my chest DOES actually respond better to more frequency in terms of strength and growth yet my other muscle groups respond better with less frequency and more recovery
@TheFukwitz Жыл бұрын
What work do these trained folk do. Sit at desk, dig all day. Recovery is key. Kcal is key. Age. Still not enough controls. What muscle fibre dominance types? Previous injuries? Do they have families to support or are they single. Medical history. Until controls are strict, plenty and many studies done you just have to see what works best for you. Great video as always.
@HouseofHypertrophy Жыл бұрын
Thank you, and for sure there are many factors involved!
@logistiekoperator4552 Жыл бұрын
So basically supercompensation happens after the body receives stimuli and gets enough rest and time to fully recover. So the magic happens during the rest periods. The mitochondrial biogenesis and the ability to produce more atp is the result of consistly putting the body under stress to adjust for example. At some point habitation kicks in and the body responds less, so adding volume wont be effective. Its good to consider changing the routine or take a deload or rest periode. Maybe this explanation is more clear.
@pandajohn5911 Жыл бұрын
A like and a comment for the algorithm and HoH❤️
@HouseofHypertrophy Жыл бұрын
Thank YOU so much dude, this is super helpful :)
@ce8539 Жыл бұрын
channel is experiencing hypertrophy, 100k soon
@HouseofHypertrophy Жыл бұрын
Haha, thank you dude :)
@captainmask04 Жыл бұрын
Thank you for the info. Your videos are always thorough and well done. It’s a shame these studies never seem to highlight age of participants. I’m interested in the correlation between the results of gain based on frequency, recovery, percentage of 1 rep max etc - with age also taken into account. I suspect the longer rest periods would benefit older individuals - I wish this detail was teased out of the data.
@ethanpispas4098 Жыл бұрын
What we don't know about this study is if the subjects were natural, which is quite important. Science says that on natural advanced lifters, protein synthesis lasts only 24 hours, while on enhanced advanced lifters up to 72 hours. On beginners it can last up to 72 hours, even if they are natural.
@HouseofHypertrophy Жыл бұрын
Most studies will mention if the subjects were on PEDs, this one didn't, so I'm assuming they were natty
@dlloydy5356 Жыл бұрын
Nice video great summary information
@HouseofHypertrophy Жыл бұрын
Thank you ! :)
@hata6290 Жыл бұрын
I love this guys voice man it makes me all tingly inside 🥰
@hata6290 Жыл бұрын
No homosexual intentions I swear
@DavidBreneisen Жыл бұрын
More research studies need to be broken down this way. There's a major trend towards overgeneralizing findings based on the average in almost every study I see. The interesting science is in identifying differences between individuals or groups of individuals and trying to find out why.
@HouseofHypertrophy Жыл бұрын
Agreed. Fortunately more and more studies are doing this, so more of videos wil include this info :)
@100KGNatty Жыл бұрын
The data distributes in a bell curve. There are individual outlyers on both ends and that's why you should not look at the top's surface and claim this or that method is best
@JMRG2992 Жыл бұрын
A comment from the perspective of an econometrician... 1- Having non-statistically significant results just means that whatever our hypothesis testing, we cannot reject the null hypothesis, and if this is the mean comparison, then we assume that means across both groups in terms of growth do not statistically significantly differ from each other. That is, the average from all individuals in each groups is not different. 2- When we get into this kind of results in the treatment and comparison groups, we say that treatment does not shifted the outcome different than the control group in average. 3- The outliers, given why these characteristics sometimes report different gains in muscles by certain individuals, is in fact the true question as appointed. For now, the Average Treatment Effect (different training frequencies) are in average, no different from each in terms of the outcome (muscle growth)
@BigDome1 Жыл бұрын
I love hearing about studies like this, because I'm addicted to training and prefer data that validates this practice. Another great vid. Also yeah those Indian bodybuilders are amazing, would love to know what their training was like. I would imagine they were packing in enormous training volumes but I don't know. But the 1920s was probably quite a boring time in some ways so they might have just trained constantly, especially as I doubt there was a concept of overtraining back then. Also, why is there an image of saturn in your video?
@HouseofHypertrophy Жыл бұрын
So I found out those images were originally from a book: Muscle Control & Barbell Exercise by Keshub Ch. Sen Gupta and Bishnu Charan Ghosh - I have not read this book but I presume they detail the training. I might have to check it out sometime! As for saturn, there's no specific reason. I just like to add unrelated graphics throughout the video as I feel it creates a nicer "vibe", haha
@BigDome1 Жыл бұрын
@@HouseofHypertrophy I didn't know their training was documented, I shall check it out also! Yeah I scrolled further through the video and noticed other unrelated imagery. I am very wary of occult/satanic imagery, hence why I asked! But clearly unintended on your part.
@HouseofHypertrophy Жыл бұрын
Oh, I did not know Saturn had any relation to satanic stuff, I'm going to have to look this up haha.
@BigDome1 Жыл бұрын
@@HouseofHypertrophy it's a deep, dark rabbit hole. Enjoy!
@BigDome1 Жыл бұрын
@@HouseofHypertrophy also, do you plan to do any videos on the potential benefits and/or pitfalls of training the same muscles twice a day? I've always wondered if there's any utility to it, as I like to train A LOT
@logistiekoperator4552 Жыл бұрын
There is a thin line between gaining the benefits of super compensation and over training. But from what i experienced and learned from veterans its good to plan deload weeks in workout blocks or even a time off. Our bodies will react better to training stimuli and need a time off once in a while.
@kukuruznobrasno1159 Жыл бұрын
This video is by far the most interesting. Finding the right intensity and frequency of training for athletes is a big thing to consider. Perhaps training 2x per week is superior to 1 big session a week due to mental and physiological fatigue? Definitely seems like it for athletes. As for novices the same thing could be applicable.
@HouseofHypertrophy Жыл бұрын
Potentially so, individual differences likely do exist though, as shown here :)
@Cryptolorian Жыл бұрын
House of Bashtar, excellent!
@georgeanastasopoulos5865 Жыл бұрын
Actually according to the study, and research of Arthur Jones, and Mike Mentzer of Heavy Duty Training exercising a body part directly once within a week is what is effectively going to gain strength, and muscular mass. In my case I exercise three times a week whereby I work a body part directly anywhere as soon as 6 days within a week; but mostly upon complete recovery it is more up to 7 to 10, sometimes up to 11 days. However, I still get up to exercise 3 times within a span of 7 days. Maybe a muscle-group can be worked twice within a week is possible, but according to the research done by Arthur Jones who also invented the Nautilus exercise machines, he has discovered that less training frequency is to be practiced as a trainee evolves beyond a rank beginner. Exercise was performed 3 times a week full body, but then it was done twice within a week. Furthermore, as Mike Mentzer had found on training of his own body, and the results of his clients who exercised using a HIT method, by splitting up the body into three exercise sessions. As a trainee becomes stronger he or she requires more rest between a workout session to fully recover for a muscle-group to be exercised again to an optimal level. Training was at least 2 to three times a week, whereby a body part was worked directly Once within a week! Therefore, muscle-mass increased at a later time, then it was exercised again for a further increase in mass, and strength.🏋
@jocaingles8464 Жыл бұрын
I don't always agree with your conclusion, but the fact that you show the research mostly unbiased, it doesn't matter. Great video as always
@HouseofHypertrophy Жыл бұрын
Thank you! It would be awesome to hear your alternate conclusion :)
@jocaingles8464 Жыл бұрын
@@HouseofHypertrophy I think the research is inconclusive most of the time and often it doesn't matter, just train like whatever
@mo-215 Жыл бұрын
Superb finding and reporting. Thank you!!!
@HouseofHypertrophy Жыл бұрын
No problemo, thank you for checking it out :)
@Muphenz Жыл бұрын
I wish this study would of also included working out 0 days per week compared to those who worked each muscle 1 and 3 times per week. I want to compare my gains to the other groups.
@HouseofHypertrophy Жыл бұрын
Haha, I'll email the authors and tell them to run that study :)
@FCMorba Жыл бұрын
Another fantastic review. Thank you :D
@HouseofHypertrophy Жыл бұрын
Thank you for checking it out :)
@KenanTurkiye Жыл бұрын
I haven't watched the video as yet, but I highly recommend people do a Push, Pull, Leg programme over a 5 repetive cycle. That is: Push, Pull, Leg, Wednesday/Rest, Push, Pull, Sunday/Rest Leg, Push, Pull, Wednesday/Rest, Leg, Push, Sunday/Rest Pull, Push, Wednesday/Rest, Leg, Pull, Sunday/Rest etc, etc, etc. This way, each of Push, Pull and Leg days gets 1.66 times per week, you can go hard and get good rest with overcompensation, allowing for you to increase your weights in shorter time and gain more muscle. (note: you can change the days, either have 3 days on, 1 day off, 2 days on, 1 day off, you can adjust and have you off days on wed/sun, or shift it as you wish/need.) Liiiiiiift.
@HouseofHypertrophy Жыл бұрын
That split certainly can be awesome :)
@KenanTurkiye Жыл бұрын
@@HouseofHypertrophy Thank you.
@lefonwastaken3393 Жыл бұрын
If you look at pro natural bodybuilders, they train 1x to 2x frequency and can see that high and low frequency, both works. Some follow push pull legs, but doesn’t fit in the typical 7 day cycle so they train the same muscle every 5 days. Everything works as long as it’s smart programming, high effort and consistent diet
@demeroldemerolforgodheista9793 Жыл бұрын
Excellent video as always Could you make a video on how to understand scientific studies? I have tried to read some studies on fitness but I can never quite understand many terms, graphs and explanations that appear, nor how to interpret them for practical application.
@HouseofHypertrophy Жыл бұрын
Thank you! and I'll have to think about it. I'm not too sure how many people would be interested in it, and some specific statistical stuff requires a fair bit of math involvement unfortunately. Yet, if you're interested in learning about the various maths commonly used in studies, this channel is very useful: kzfaq.info/love/FrjdcImgcQVyFbK04MBEhA
@richardbonk9294 Жыл бұрын
I made some of my best gains on twice weekly, full-body workouts.
@peterneil4786 Жыл бұрын
Just here to say your content is really great. I am a training nerd (and have a MSc in physiology) and your content is great, well backed and well researched.
@HouseofHypertrophy Жыл бұрын
That's super kind of you dude, thank you!
@ravasmathias Жыл бұрын
this is truly an amazing study
@HouseofHypertrophy Жыл бұрын
It's certainly great :)
@Cryptolorian Жыл бұрын
This guy is like a professor hot damn!
@nicocontreras5366 Жыл бұрын
Very interesting, a month ago I started lifting again to help with grappling arts and just twice a week made an increment of a kilo in muscle mass and I already feel stronger. Of course my nutritionist said muscle memory has something to do as I used to lift years ago but doing one day of deadlift, rows and another day of squats and presses seems to work so far. I cannot do the typical recommendation of 3 days so I´d love to see as you said at the end, other frequencies comparisons. Thank you for sharing.
@HouseofHypertrophy Жыл бұрын
Awesome to hear this, I wish you continued progress!
@jambojack Жыл бұрын
It would be useful to have a video on the consistent findings we can get from research, the things that we can be confident there is a better way of doing things.
@yoelmorales2088 ай бұрын
Amazing video
@cain6981 Жыл бұрын
Great video, subscribed
@HouseofHypertrophy Жыл бұрын
Thank you, welcome! :)
@kevinemcee1164 Жыл бұрын
Great video! On studies in which the participants train each limb differently, do you think the data can be off by the simple fact that each of us can be more dominant with one side of our body vs the other? When performing unilateral exercises (such as bicep curls or DB rows) I'm typically better with my right vs my left. Do you think the researchers account for this in the organization of their studies?
@HouseofHypertrophy Жыл бұрын
So it probably would not impact the average result, as the researchers counterbalanced right and left legs between the two conditions (1x and 3x training). But it certainly could influence the individual data, to what extent though it's difficult to know :(
@TOrganic Жыл бұрын
Your video is awesome @House of Hypertrophic. I am learning a lot. I’m just wondering can you do a video on Anabolic Window.
@HouseofHypertrophy Жыл бұрын
Thank you! and I should have something on that one day
@juanfran7 Жыл бұрын
Could you do a video on how much calorie surplus and protein is really necessary? Would be interesting as from what I research the protein requirements are not that high as some people say and calorie surplus depends on your bodyfat%, but then I see a lot of calisthenics guys packing a lot of lean muscle and strength without having a bulking phase. I think there are a lot of myths here. AWESOME VIDEOS BTW!
@HouseofHypertrophy Жыл бұрын
I do plan to have more content on nutrition some time! :)
@juanfran7 Жыл бұрын
@@HouseofHypertrophy Awesome! What do you use for your animations btw?
@HouseofHypertrophy Жыл бұрын
Thanks dude, I use VSDC editor (I make the illustrations on adobe illustrator)
@brettduce5243 Жыл бұрын
It would be better to look at frequency differences for various muscle groups. I tend to find that the bigger or stronger the muscle group the more recovery they need. For example, lower seems to do well at 2x while most upper body muscles like 3x.
@Topsiekku9 ай бұрын
Helpoin on treenata kerran viikossa lihasryhmä. Mutta jos treenaa samaa lihasryhmää useampia kertoja, joutuu säätelemään enemmän kuormaa ja toistojen kokonaismäärää että palautuu. On helpompi treenata kerran vikkossa kovaa ja odottaa että on palautunut kunnolla. Itse kuuun tuohon kerran viikossa systeemin kannattajiin. Toki toisen treenin voi ottaa samalle lihasryhmälle viikossa jos se on vaikka nopeusvoimaa 50% 8x3. Semmosista nyt palautuu kyllä.
@MindControlUltra Жыл бұрын
Would be great to know if the left and the right leg had the same diet.
@HouseofHypertrophy Жыл бұрын
Hahaha :)
@Ofmiceandrat Жыл бұрын
I love your animations. 😀
@HouseofHypertrophy Жыл бұрын
Thank YOU! :)
@Raumance Жыл бұрын
The problem from having personal experience is I don't really know anyone who feels 3 times a week is even possible if you are training to near failure. If it goes to failure it just takes more time to recover so you can't even squeeze twice a week. Legs tend to take more time to recover. So again a study that isn't really designed with applicable experience. You could try once a week to once 5 days that would feel more realistic. Enough time to actually recover. Different for upper body that tends to be higher frequency.
@HouseofHypertrophy Жыл бұрын
It is absoutely possible to train to or near failure three times per week, the folks in this study did that haha :)
@markstrickland8736 Жыл бұрын
To me, it comes down to an individual's recovery ability. Some recover faster than others.
@testerjohnson7940 Жыл бұрын
Excuse me, 9 sets till failure might just kill progress. They should've tested usual 3 sets during 1 training per week VS with 3 sets during each training per week.