Looks like Vin Diesel sounds like George St Pierre! 😂

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

This channel should get a lot more views.

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

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

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

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

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

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

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

Damn, GSP has been hitting the weights hard

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

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

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

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

Thank you for the intelligent discussion on the subject.

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

Great video explaining the concept of training volume for hypertrophy

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

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

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

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

This is an underrated video.

The best fitness channel on KZfaq.

Always interested in hearing what Thibs has to say.

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

Very interesting view! Thanks for sharing!

Perfect, amazing job!

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

Salut super bon channel mon chum, i am 47 from near Montreal. I just got back into heavy lifting after wasting lots of time with high volume programs, been training for 35y. Honest all you need is 3 x 5 squats, deadlifts, bench press, military press, cleans, bent rows.... i been doing this for about 6 months and i gained some nice muscle mass while shedding fat with a good nutritional plan. I did high reps when in rehab for lower back pain, honest i never gained any size etc.... lifting heavy is all you need.

Great explanation. Thank you.

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

Very detailed breakdown. Thank you

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

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

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

Amazing analysis. 👍

This man deserves alot more subcribers

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

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

Well done. Agreed, from personal experience.

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

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

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

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

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

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

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

Excellent observation

Awesome video!

Damn. You're good Tib.

Excellent!

Just makes sense. Thanks.

Nailed it again!

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

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

Well said!

This is great.

Perfectly said.

Nice. Very smart.

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

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

Just found this channel. New sub!

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

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

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

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

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

Very informative

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

👍👍 💪 Im so glad i found this guy. 1 question how many sets ? Thanks

Intéressant. Merci

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

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

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

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

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

Point taken 👍

So good

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

Makes sense!

Christian you really know your stuff

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

Precisely!!

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

This makes so much sense. Can anyone confirm this?

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

Good content.

Wsup THIBARMY. Please send me the link to the weight trees in your gym. Thanks.

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

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

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

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

Damn this guy looks like Vin Diesel!!!

if you want the Practical Application of C Beardsley's work, then Cristian T's work will translate it into real-world reps and sets.

Hello Chris! Where can I find that study?

Oh wow, goodlooking muscle man!💪😉👍

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

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

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