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A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep... show more

Official Strength Debates

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21,302 views • 5 months ago •via X (Twitter)

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Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 views • 1 year ago

Best Warzone settings if you're using a high-end GPU (3080ti +), low settings are not always the best. You need to force the game to use your GPU as much as possible.

Best Warzone settings if you're using a high-end GPU (3080ti +), low settings are not always the best. You need to force the game to use your GPU as much as possible.

Reese

264,101 views • 3 years ago

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 views • 5 months ago

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

42,827 views • 3 days ago

Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.

Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.

Sama Hoole

20,468 views • 5 months ago

The many dangers of going below 8 reps:⠀ ⠀⠀⠀ - You now also get strength alongside muscle⠀⠀⠀ - Hypertrophy is more efficient⠀⠀⠀ - Reduced need for deloads⠀⠀⠀ - Less strain on the joints⠀⠀⠀ - Easier recovery between sessions - More frequent training⠀ - Meatheads hate you for knowing how to read the literature⠀⠀⠀ - Get labelled as ‘anti-science’ for following the science

The many dangers of going below 8 reps:⠀ ⠀⠀⠀ - You now also get strength alongside muscle⠀⠀⠀ - Hypertrophy is more efficient⠀⠀⠀ - Reduced need for deloads⠀⠀⠀ - Less strain on the joints⠀⠀⠀ - Easier recovery between sessions - More frequent training⠀ - Meatheads hate you for knowing how to read the literature⠀⠀⠀ - Get labelled as ‘anti-science’ for following the science

Sama Hoole

567,806 views • 7 months ago

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

361,568 views • 4 months ago

The grease the groove approach for increasing strength. Note this is not focused on hypertrophy. For hypertrophy you do want to go to failure sometimes (or more), and emphasize time under tension.

The grease the groove approach for increasing strength. Note this is not focused on hypertrophy. For hypertrophy you do want to go to failure sometimes (or more), and emphasize time under tension.

Andrew D. Huberman, Ph.D.

380,213 views • 1 year ago

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

Louisa Nicola

42,064 views • 1 month ago

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

Official Strength Debates

45,371 views • 2 months ago

You are capable of more than you know. Choose a goal that seems right for you and strive to be the best, however hard the path. Aim high. Behave honorably. Prepare to be alone at times, and to endure failure. Persist! The world needs all you can give.

You are capable of more than you know. Choose a goal that seems right for you and strive to be the best, however hard the path. Aim high. Behave honorably. Prepare to be alone at times, and to endure failure. Persist! The world needs all you can give.

MOHINI WEALTH (NRI)

170,625 views • 1 year ago

GM. $Daddy Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

GM. $Daddy Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

Andrew Tate

3,200,249 views • 1 year ago

Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

Unpopular opinion: Heavy weights are easy. It’s the light weights that are hard. They say a strong body is a strong mind, this is true. Because you craft your mind as you build your body. And it is the endless reps, thousands per day, of the same boring activity which builds the mind. Sprints are easy. Marathons are hard. Finding focus and chi to lift a heavy weight a few times is much easier than finding the focus and chi to thanklessly lift a tiny weight endless times. As many as possible, training till failure, every 30 minutes, all day every single day. Racking up thousands. You can’t brag about how heavy it was. You can’t show off with it or impress anyone. You can only focus and work - building strength of body and strength of CHARACTER. Life is the same. You don’t get to psyche yourself up for a few events, pull them off and be successful for eternity. You have to do the endless small things, day after day, the thankless boring things nobody cares about. Being able to do this when everyone else quits is how you forever win. Life’s rarely a huge bench press. Very often 300 reps with a 5LB weight. Do you understand?

Andrew Tate

8,294,876 views • 3 years ago

This is the reality of the world you are in as a high school recruit if you want to play at the highest level

This is the reality of the world you are in as a high school recruit if you want to play at the highest level

Coach Schuman

42,435 views • 5 months ago

Let me know if you think this is a good or bad analogy I often refer to low rep sets as the “sprinting” of the lifting of the weights All reps are high efforts driving up mechanical tension and type II fiber recruitment Add the proper resistance and BOOM hypertrophy

Let me know if you think this is a good or bad analogy I often refer to low rep sets as the “sprinting” of the lifting of the weights All reps are high efforts driving up mechanical tension and type II fiber recruitment Add the proper resistance and BOOM hypertrophy

Official Strength Debates

51,421 views • 5 months ago

"Cause when you know you want to spend the rest of your life with somebody, you want the rest of your life to start as soon as possible."

"Cause when you know you want to spend the rest of your life with somebody, you want the rest of your life to start as soon as possible."

Art in Shots

56,821 views • 1 year ago

It’s the result of those retarded bodybuilding programs built around 4 sets per exercise and 10 exercises per session. If intensity is high enough, you can’t reproduce the same performance on the next set. Real effort drops your output fast. If you can keep repeating the same numbers, you’re still far from failure, which is what actually triggers muscle growth. That’s why workouts rarely need to last more than ~45 minutes when intensity is real. I learned this the hard way. I trained 10+ years, often 2 hours a day, 6x a week, thinking I was hitting failure. Then I trained with a powerlifter friend (former French bench press champion and European vice-champion) and it hurt my ego, I was actually about 6 reps away from true failure ! Strength training isn’t endurance cardio (running, cycling, etc.) where more time means more stimulus. Muscle growth comes from high mechanical tension and recruiting high-threshold motor units, which happens as you approach failure. A few very hard sets often produce more stimulus than many low-effort ones. I explain how to design an efficient workout in detail in this free guide (Chapter 4):

It’s the result of those retarded bodybuilding programs built around 4 sets per exercise and 10 exercises per session. If intensity is high enough, you can’t reproduce the same performance on the next set. Real effort drops your output fast. If you can keep repeating the same numbers, you’re still far from failure, which is what actually triggers muscle growth. That’s why workouts rarely need to last more than ~45 minutes when intensity is real. I learned this the hard way. I trained 10+ years, often 2 hours a day, 6x a week, thinking I was hitting failure. Then I trained with a powerlifter friend (former French bench press champion and European vice-champion) and it hurt my ego, I was actually about 6 reps away from true failure ! Strength training isn’t endurance cardio (running, cycling, etc.) where more time means more stimulus. Muscle growth comes from high mechanical tension and recruiting high-threshold motor units, which happens as you approach failure. A few very hard sets often produce more stimulus than many low-effort ones. I explain how to design an efficient workout in detail in this free guide (Chapter 4):

Jamal Dinkoui

68,585 views • 3 months ago

ELON MUSK: Free speech is the bedrock of a functioning democracy > My timing is amazing. I bought it for at least twice as much as it should have been bought for. But some things are priceless > Compared to ensuring the strength of democracy, and free speech is the bedrock of a functioning democracy > The speech needs to be as transparent and truthful as possible > We've got a huge push on X to be as truthful as possible. We've got this Community Notes feature which is great > I'm sure everyone would not be pleased with it > At the end of the day, you know, if the public is happy with it, that's what matters > The public will speak with their actions. If they find Twitter to be useful, they will use it more... If they find it to be the best source of truth, I think they will use it

ELON MUSK: Free speech is the bedrock of a functioning democracy > My timing is amazing. I bought it for at least twice as much as it should have been bought for. But some things are priceless > Compared to ensuring the strength of democracy, and free speech is the bedrock of a functioning democracy > The speech needs to be as transparent and truthful as possible > We've got a huge push on X to be as truthful as possible. We've got this Community Notes feature which is great > I'm sure everyone would not be pleased with it > At the end of the day, you know, if the public is happy with it, that's what matters > The public will speak with their actions. If they find Twitter to be useful, they will use it more... If they find it to be the best source of truth, I think they will use it

X Freeze

556,481 views • 7 months ago

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Layne Norton, PhD

48,374 views • 2 years ago

Here's how to make a jaw with glue! You simply need to duplicate the layers and use glue on each one with their copy. For the rest, you'll have to make the necessary adjustments to make it look as good as possible from each angle!

Here's how to make a jaw with glue! You simply need to duplicate the layers and use glue on each one with their copy. For the rest, you'll have to make the necessary adjustments to make it look as good as possible from each angle!

Jellimon - L2D RIGGER (c0mms closed)

24,610 views • 1 year ago