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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... show more

Louisa Nicola

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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

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New NeuroExperience podcast drop with Professor Brad Schoenfeld, PhD from Lehman College, one of the world's leading researchers in muscle hypertrophy. We unpacked some of the biggest myths in muscle building, from partial reps and training loads to GLP-1-related muscle loss. A science-driven conversation that challenges long-held fitness beliefs.

New NeuroExperience podcast drop with Professor Brad Schoenfeld, PhD from Lehman College, one of the world's leading researchers in muscle hypertrophy. We unpacked some of the biggest myths in muscle building, from partial reps and training loads to GLP-1-related muscle loss. A science-driven conversation that challenges long-held fitness beliefs.

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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

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"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD

"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD

Louisa Nicola

11,927 Aufrufe • vor 17 Tagen

You don't need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (Stuart Phillips (he/him)) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort drives adaptations.

You don't need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (Stuart Phillips (he/him)) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort drives adaptations.

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What matters for building muscle in the gym: • Mechanical tension • Number of hard sets • Training at long muscle lengths Outside of that... the world is your oyster as to how you do it You just have to show up And remember: At the end of the day, hard training and consistency are what matter most

What matters for building muscle in the gym: • Mechanical tension • Number of hard sets • Training at long muscle lengths Outside of that... the world is your oyster as to how you do it You just have to show up And remember: At the end of the day, hard training and consistency are what matter most

FoundMyFitness Clips

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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

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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 failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

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 failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

Official Strength Debates

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Here’s what low rep sets for hypertrophy look like ✅High threshold motor recruitment from heavy weight ✅Maximizing mechanical tension with speed and exercise selection ✅Activating myosin actin with quality reps near failure AND managing fatigue to accumulate tonnage

Here’s what low rep sets for hypertrophy look like ✅High threshold motor recruitment from heavy weight ✅Maximizing mechanical tension with speed and exercise selection ✅Activating myosin actin with quality reps near failure AND managing fatigue to accumulate tonnage

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High intensity with lower volume keeps inflammation low and mechanical tension high, driving myofibrillar growth. I keep stripping away more and more from my training. The minimum effective dose also seems to be the maximum effective dose

High intensity with lower volume keeps inflammation low and mechanical tension high, driving myofibrillar growth. I keep stripping away more and more from my training. The minimum effective dose also seems to be the maximum effective dose

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Exciting research developments: deliberate sauna use ramps up pathways crucial for muscle growth, more so when combined with resistance training. This suggests a potential synergistic effect for muscle hypertrophy. Though we need larger studies for confirmation, it's noteworthy that this isn't the first time heat has been shown to impact muscle mass. Previous research identified that localized heat application can reduce disuse atrophy by nearly 40%. The science of heat exposure continues to amaze and shows potential for enhancing physical health protocols.

Exciting research developments: deliberate sauna use ramps up pathways crucial for muscle growth, more so when combined with resistance training. This suggests a potential synergistic effect for muscle hypertrophy. Though we need larger studies for confirmation, it's noteworthy that this isn't the first time heat has been shown to impact muscle mass. Previous research identified that localized heat application can reduce disuse atrophy by nearly 40%. The science of heat exposure continues to amaze and shows potential for enhancing physical health protocols.

Dr. Rhonda Patrick

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You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

Official Strength Debates

10,465 Aufrufe • vor 9 Tagen

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.

Ted Ryce

65,584 Aufrufe • vor 1 Monat

Hypertrophy Sets Low rep training, the most common question I was getting today “How much weight should I use?” Here’s the full answer 👇🏼👇🏼👇🏼

Hypertrophy Sets Low rep training, the most common question I was getting today “How much weight should I use?” Here’s the full answer 👇🏼👇🏼👇🏼

Official Strength Debates

27,441 Aufrufe • vor 6 Monaten

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 Aufrufe • vor 3 Monaten

Both parts of a rep matter. Every lift has two key phases: • The concentric when the muscle shortens as you lift or push the weight. • The eccentric when the muscle lengthens as you lower it under control. Most people only focus on the lift itself, but the eccentric is where much of the real progress happens. During the lowering phase, your muscles are resisting the weight as they lengthen. This creates higher tension which is one of the key drivers for muscle growth. Think about a press movement. If you just let the weight drop back down, you’re skipping the part of the rep that does the most work. If you only train until you can’t push it up, you’ve hit concentric failure but there’s still growth potential in the eccentric if you control it. Control the weight. Don’t let it control you. That’s how you actually build muscle.

Both parts of a rep matter. Every lift has two key phases: • The concentric when the muscle shortens as you lift or push the weight. • The eccentric when the muscle lengthens as you lower it under control. Most people only focus on the lift itself, but the eccentric is where much of the real progress happens. During the lowering phase, your muscles are resisting the weight as they lengthen. This creates higher tension which is one of the key drivers for muscle growth. Think about a press movement. If you just let the weight drop back down, you’re skipping the part of the rep that does the most work. If you only train until you can’t push it up, you’ve hit concentric failure but there’s still growth potential in the eccentric if you control it. Control the weight. Don’t let it control you. That’s how you actually build muscle.

Coach Benjamin Yeezus

13,620 Aufrufe • vor 7 Monaten

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

42,792 Aufrufe • vor 2 Monaten

Larry Wheels says to NEVER do HIGH-BAR SQUATS and instead do LOW-BAR SQUATS as it is MUCH safer for the knees😳👀 "I have been squatting 800 pounds for over a decade and no knee pain whatsoever whereas guys that squat much less with high-bar stance have knee pain."

Larry Wheels says to NEVER do HIGH-BAR SQUATS and instead do LOW-BAR SQUATS as it is MUCH safer for the knees😳👀 "I have been squatting 800 pounds for over a decade and no knee pain whatsoever whereas guys that squat much less with high-bar stance have knee pain."

speedybrute 𖧧

20,949 Aufrufe • vor 2 Monaten

This video does a great job explaining the mindset behind low rep sets It’s about effort. You are trading higher rep sets with less effort with less rep sets with full effort Max effort is absolutely vital for motor recruitment. You’re also increasing mechanical tension

This video does a great job explaining the mindset behind low rep sets It’s about effort. You are trading higher rep sets with less effort with less rep sets with full effort Max effort is absolutely vital for motor recruitment. You’re also increasing mechanical tension

Official Strength Debates

46,590 Aufrufe • vor 8 Monaten