Love the floor press
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Layne is just so smug and condescending. Not too familiar with Knuckles. Paul Carter is my fav but he can be rude, too
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Longer rests = more CNS recovery = better force output = more optimal for hypertrophy, no?
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Studies help us get a general view of what works, but it’s never that simple.
There are several mechanism to muscle building.
In the broad sense, and only muscle size, it won’t make any difference for most people.
Muscle only care about stimulus, not the weight in itself.
So, if you can’t lift as much weight because you’re not rested enough, one muscular pathway won’t be stimulated as much, but another will (for instance metabolites).
And, let’s take a person that only lifted with 1 min breaks their whole lifte, and “maximized” sarcoplasmic hypertrophy, switching to 3 minutes breaks would most likely spark new growth for it provides a more robust stimulus for myofibrilar hypertrophy.
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Good post… longer rests have worked very well for me BUT unless we try the literally millions of different variables all with the same controls, we’ll never really know which protocol is “best.” That’s what makes it fun though.
Hasn’t metabolic stress been debunked as a driver of hypertrophy?
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Honestly I’ve not digged that much into it because there are so many pathways, that are not completely understood…
"Based on current evidence, it is our opinion that metabolites produced during resistance exercise do not have anabolic properties per se, but may be anabolic in their ability to augment muscle activation. Future studies are needed to compare protocols which produce similar levels of muscle activation, but differ in the magnitude of metabolites produced, or duration in which the exercised muscles are exposed to metabolites. "
( Do metabolites that are produced during resistance exercise enhance muscle hypertrophy? - 2017)
" In addition, a correlation was observed between changes in muscle thickness of the vastus lateralis muscle in the HL group and levels of the metabolites carnitine, creatine, 3-hydroxyisovalerate, phenylalanine, asparagine, creatine phosphate, and methionine. In the LL group, a correlation was observed between changes in muscle thickness of the vastus lateralis muscle and levels of the metabolites acetoacetate, creatine phosphate, and oxypurinol. These correlations seem to be related to the characteristics of activated muscle fibers, the metabolic demand of the training protocols used, and the process of protein synthesis."
( Serum Metabolites Associated with Muscle Hypertrophy after 8 Weeks of High- and Low-Load Resistance Training - 2023)
I guess there is “best” for individuals and situation. Most research tend to favour longer rest periods, 2 mins +.
My “best” is what motivates me the most lol ! Or Meadows stuff ahahah
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100%… information overload, analysis paralysis, poor data interpretation…
I like the low volume higher intensity approach personally because I still train at a high level with Bjj and MMA… so balancing fatigue accumulation, CNS recovery, etc…
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The best way to grind out one more pull-up than is humanly possible is to realise your gym crush is watching.
Fact.
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Just explain to her you always leave a few reps in reserve… she’ll understand
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Lets be honest " bro science " get a bad rap to a extent from in some cases. By indviduals whom think their lack of progress is do to a sub optimal approach.
This is where bro science is born! I hate training like that, it annoys me to do a bunch of different things in a row, but you’re jacked and lean so I have to give it its nod!
No, people that don’t train arms have to, as an average, have better arms than people who train them. Even then, I’ll just say it’s genetics and still claim victory.
I think we’re disagreeing over intent here. Your argument, to unfairly put words in your mouth, once upon a time began as a “bang for your buck” one. The premise was that there’s much less ROI on a biceps curl than a pullup, and most people don’t need to spend limited training or recovery time on curls when the big basics are going to get them much further. I can totally get onboard with that. Over time it has morphed into, somehow, pullups train your biceps better than curls in a one-for-one tradeoff. I find this silly.
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Whats a curl?
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The bro-science on this when I was in the last decade of my competitive lifting was: After 3 or 4 weeks the best program for you is the program that you are not doing.
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Right, but the only thing you can effectively measure is the weight applied.
And stimulus is positively correlated with weight being used.
I don’t think I’ve ever seen evidence that sarcoplasmic hypertrophy even exists. You?
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I do this on the rare occasion i bust too quick.
I don’t think it’s worked but I’ll try harder.
Been debunked… basically transitory and just inflammation and temporary swelling that can last a couple days
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Pumps in reserve ??
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Evidence For sarcoplastic hypertrophy.
r
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Well SHIT!!! I have been using it wrong! Go figure… learn somthing new all the time.