00:00:00
their hypertrophy will be limited more
00:00:02
so by how much time they have than
00:00:04
potentially by recovery so if you're
00:00:05
someone who's limited by time if you can
00:00:07
use super sets and all of a sudden go
00:00:09
from getting say 10 15 sets for your
00:00:11
biceps in the given week to say 15 20 or
00:00:13
20 or 25 and that increases your
00:00:15
hypertrophy that's a huge
00:00:18
deal hey folks Dr Mike here for RP
00:00:22
strength I'm here with Coach Dr Milo
00:00:27
wolf of the wolf pack which is you and
00:00:31
pack Dr
00:00:33
pack uh a wolf pack of two that's not a
00:00:36
lot of wolves but you guys are both
00:00:37
quite large so we make up for it with
00:00:40
size fun fact we want to call ourselves
00:00:42
wolf pack I know podcast wolf pack but a
00:00:46
backpack brand beat us to the
00:00:48
punch oh come
00:00:50
on there's no way that like they're
00:00:54
going to sue you for using our names I
00:00:56
mean yes your names it's also podcast
00:00:58
like we're not trying to make a backpack
00:01:00
that's true is it a nice backpack I've
00:01:03
heard it is and I've seen them Expose
00:01:05
and stuff but I can't speak to their
00:01:06
quality good enough I think to deserve
00:01:08
wolf P you should fight for it legally
00:01:11
until you spend all of your money doing
00:01:13
it and lose yes well loser we don't we
00:01:16
don't have a choice in that we just
00:01:17
fight that's our job and speaking of
00:01:20
fighting you know what enough fighting
00:01:22
we need more love in this world and one
00:01:24
of the best ways to show love is through
00:01:27
summarizing recent literature
00:01:30
about how to get
00:01:32
jacked by training less now sounds like
00:01:35
clickbait to me Milo open up my ears a
00:01:38
little bit explain to me what's going on
00:01:39
so that I'm no longer as confused and
00:01:41
upset as I am
00:01:42
currently if you use the right training
00:01:44
strategy you can probably train less and
00:01:47
grow more muscle before the commenters
00:01:50
get all twisted up trying to call me a
00:01:52
click baiter there's a recent technique
00:01:54
that we've researched a fair amount now
00:01:56
called antagonistic paired super sets or
00:01:59
even just overlapping super sets as
00:02:01
you've previously called them and we
00:02:03
just finished conducting a study on this
00:02:05
exact Topic in train lifters with around
00:02:07
on average three years of training
00:02:09
experience we compared doing all of your
00:02:11
training for the upper body as either
00:02:13
traditional sets where you do one
00:02:15
exercise followed by the next followed
00:02:16
by the next followed by the next Etc in
00:02:19
this case that was with rest breaks
00:02:20
correct traditional rest breaks with the
00:02:23
Smith machine bench bench press the lat
00:02:25
pull down the dumbbell curl the cable
00:02:27
push down the leg extension and the leg
00:02:29
curl okay
00:02:30
so a relatively full body complete
00:02:32
program we compared that approach of
00:02:34
just taking traditional rest times to
00:02:36
Super setting those six exercises into
00:02:39
three pairs the Smith machine bench
00:02:41
press super seted with the lat pull down
00:02:43
the Dell curl super seted with the push
00:02:45
down and the leg extension suers seted
00:02:47
with the leg curl what's the rest time
00:02:49
like when you do those super sets I
00:02:51
believe it was 2 minutes from top of my
00:02:52
head so so 2 minutes between each set
00:02:56
for the traditional group okay and two
00:02:59
minutes between each super set for the
00:03:01
superet group so they would do a set of
00:03:03
bench press and then straight away go
00:03:04
into a set of pull downs and then rest 2
00:03:06
minutes got it after that two minute
00:03:07
break do another set of bench press
00:03:09
immediately followed by a set of pull
00:03:10
Downs then rest two minutes again so
00:03:11
we're saving two minutes every time
00:03:13
because we're not resting two after each
00:03:15
just two after the combination correct
00:03:17
which is good good time savings there
00:03:19
all right what did you find well when
00:03:21
looking at total session duration as
00:03:23
you'd expect the superet group saved
00:03:25
around 40% of total workout time that's
00:03:28
good that's a meaningful amount to
00:03:30
that's a very meaningful amount um I
00:03:32
want to save 100% of workout time uh not
00:03:35
quite there yet 40% is realistic
00:03:39
40% is something like if I normally
00:03:41
train for an hour and a halfish now I'm
00:03:44
training for like an hourish y not a 20
00:03:49
minute timesaver but a big deal Y and
00:03:52
obviously those guys since they SC they
00:03:54
skipped out on the work of resting and
00:03:56
waiting they must have not grown as much
00:03:59
right well no they actually grew the
00:04:01
exact same amount oh damn now there have
00:04:05
been previous studies on the exact same
00:04:06
topic where this is now the third study
00:04:09
looking at this idea of suers setting
00:04:11
two movements with no muscular overlap
00:04:13
or ideally even two movements that are
00:04:15
antagonistic in nature so for example a
00:04:17
bicep curl where you're flexing the
00:04:19
elbow and a cable push down you're
00:04:20
extending the
00:04:21
elbow and real quick just for folks not
00:04:24
in the know the unrelated part means
00:04:27
like you do a squat and then after you
00:04:29
do a push-up uh pushing up is not
00:04:31
antagonistic to squats but it doesn't
00:04:33
involve any overlapping musculature so
00:04:35
basically you just one muscle is resting
00:04:38
while the other is training then they're
00:04:39
both resting and then the next muscle
00:04:41
goes correct one caveat I would give to
00:04:43
that specific example is that I'm not
00:04:44
sure how this generalizes to more
00:04:47
compound movements that just tie you out
00:04:49
a ton in general like I'm not sure I
00:04:51
would personally try super setting a
00:04:53
squat with anything else quite yet just
00:04:56
because the squat uses so much
00:04:57
musculature and imposes such systemic
00:05:00
fatigue overall that it might just be
00:05:02
too much fatigue to really superet
00:05:04
effectively with a different exercise at
00:05:05
all if that makes sense speculating
00:05:08
speculating because you don't have
00:05:09
direct research on the squat in the
00:05:10
first place but I certainly think for
00:05:11
most upper body movements and most if
00:05:14
not all isolation movements you can
00:05:16
likely suet two movements with no
00:05:18
muscular overlap save a bunch of time
00:05:20
and get mostly the same stimulus that is
00:05:22
certainly with the research to date
00:05:24
suggests as I mentioned this now makes
00:05:26
for the third study looking at Super
00:05:28
sets versus tradition training we have
00:05:30
one study on banded curls and band trip
00:05:33
extensions doing them separately or
00:05:35
super sets and the other study is on
00:05:38
like curls and light
00:05:39
extensions in both of these studies as
00:05:41
in the present one we saw largely
00:05:43
similar hypertrophy so all three studies
00:05:46
we have on this concept as far as
00:05:47
actually looking at hypertrophy have
00:05:49
found similar hypertrophy from doing
00:05:51
traditional training versus using these
00:05:53
super sets so all the research really
00:05:55
suggests that you could be saving up to
00:05:57
30 to 40% of the time maybe even more by
00:06:00
doing most of your exercises that lend
00:06:03
themselves to this technique as super
00:06:05
sets there's a few small caveats okay
00:06:07
specifically in the study we just
00:06:09
conducted we did have around twice as
00:06:11
many reports of nausea in the suet group
00:06:14
as compared to traditional group that
00:06:16
makes sense because essentially you're
00:06:17
increasing the training density creating
00:06:20
greater systemic demands and that
00:06:21
seemingly led to a bit more sort of
00:06:23
overall nausea related issu so you just
00:06:27
get don't get as many rest breaks you
00:06:28
get more tired and throw throwy upy
00:06:31
correct okay correct likewise at first
00:06:34
when they started the study we asked
00:06:35
them how hard they found both the suet
00:06:38
training session and the traditional
00:06:40
training session and just when being
00:06:42
tested for the first time on these
00:06:43
sessions they found the superet training
00:06:45
session a bit more challenging when they
00:06:47
had to rate out of 10 they rated the
00:06:48
superet session as around 8 out of 10
00:06:50
and the traditional session is about 7
00:06:52
out of 10 so it is a bit more
00:06:53
challenging almost being equal you're
00:06:54
doing the same amount of training and
00:06:55
just less time so you're training harder
00:06:57
in a way however when you actually
00:06:59
average their difficulty ratings across
00:07:01
a study they were pretty similar between
00:07:03
the superet group and the traditional
00:07:05
group so it might be something get used
00:07:07
to sure that is my suspicion well you
00:07:09
get used to almost everything the real
00:07:13
question is by the time you get used to
00:07:15
it is it still harder than the other
00:07:19
thing
00:07:21
like if you sprint for 30 seconds versus
00:07:25
run all out for an hour even when you
00:07:28
get used to running all out for an hour
00:07:29
sprinting for 30 seconds is still easier
00:07:31
but in this case at the end of the study
00:07:34
you guys notice no difference in ratings
00:07:36
on average on average pretty now ideally
00:07:38
we would have done a session where the
00:07:39
superet group did the traditional
00:07:41
session at the end as well so we can
00:07:42
then compare how they experienced the
00:07:44
traditional session having done the
00:07:46
harder thing of doing super sets but we
00:07:48
didn't however just looking at the
00:07:50
average ratings across the study it
00:07:52
would suggest that you get used to it to
00:07:54
a reasonable extent yeah they'll
00:07:56
probably just be pretty bored with a
00:07:57
traditional session because it takes so
00:07:59
much Dam time sit around for no reason
00:08:02
now these three studies aren't all we
00:08:04
have we also have around five acute
00:08:08
studies looking at the concept of super
00:08:10
sets and looking at performance
00:08:12
specifically and broadly speaking across
00:08:14
these five or so acute studies looking
00:08:16
at whether or not super setting
00:08:17
exercises imp pass performance as
00:08:19
compared to doing just one exercise with
00:08:22
tradition rest intervals follow by the
00:08:23
next you generally see similar
00:08:25
performance or in the case of
00:08:27
antagonistic paed super sets sometimes
00:08:29
even slightly better performance explain
00:08:31
why when you're bench pressing and
00:08:33
especially when you're untrained your
00:08:35
body will to an extent still activate
00:08:37
your back musculature which can impair
00:08:40
how easily you're able to lift the
00:08:41
weight because it directly resists the
00:08:42
motion list a a nonproductive co-
00:08:45
contraction you're just kind of corre
00:08:47
but you're not uh pointing all your
00:08:49
muscles in the direction you need them
00:08:50
to go uh okay and that's actually how
00:08:53
beginners grapple too when they do
00:08:55
Jiu-Jitsu they just kind of constrict
00:08:56
everything and you're like actually
00:08:57
that's not it's nice b b constrictor
00:08:59
thing and it makes you really tired and
00:09:01
so on and so forth but for them because
00:09:04
when the bench press tires out your
00:09:06
chest your chest doesn't interfere as
00:09:08
much with your lat pull Downs because
00:09:10
your body's like chest is too tired Buck
00:09:12
it we're not going to co-contract and
00:09:14
then you end up having a better
00:09:15
performance on the lap pull Downs so
00:09:17
that's interesting now you may not
00:09:19
actually have a better muscular stimulus
00:09:22
from that second set because the
00:09:25
co-contraction still provides resistance
00:09:27
against your muscles so your lats might
00:09:29
get the stimulus one way or the other
00:09:31
but in the condition in which you're
00:09:33
co-contracting a lot you're going to
00:09:34
have a lot more fatigue because you're
00:09:36
using a lot of your own internal
00:09:37
resistance versus just letting the
00:09:39
weights do the work certainly and I
00:09:41
think the research on hypertrophy would
00:09:42
kind of support the hypothesis in the
00:09:44
sense that we don't observe better
00:09:46
hypertrophy typically from Super setting
00:09:48
we OB similar hypertrophy but at the
00:09:50
very least in beginners and these
00:09:52
studies except for the one we just
00:09:53
conducted were mostly in beginners you
00:09:56
see similar or slightly better
00:09:57
performance by super setting two
00:09:58
antagonist motions sure but overall the
00:10:01
research does seem to be suggesting that
00:10:03
hey if you want to save time in your
00:10:04
sessions up to like 40% or maybe even
00:10:06
more Super setting different movements
00:10:09
that don't have any overlaps can be one
00:10:10
of the best ways to do that amazing who
00:10:14
does this not work for slash is maybe a
00:10:16
bad idea I can think of a few things
00:10:18
what can you think of sure just on a
00:10:21
principled level I could imagine it all
00:10:23
working super well for super Advanced
00:10:25
people where even the set of bench press
00:10:28
let say five or 10 reps sort instead of
00:10:29
bent over rows or what have you could
00:10:32
create enough systemic fatigue to become
00:10:34
an issue yeah importantly that is US
00:10:36
speculating right the research we have
00:10:38
on relatively trained lifters of like
00:10:40
three years of training experience these
00:10:41
people relatively jacked did still find
00:10:43
similar hypertrophy when super setting
00:10:45
versus taking traditional rest intervals
00:10:47
yeah so this is me speculating but
00:10:48
someone in the comments might say this
00:10:50
wouldn't work for me I'm way too strong
00:10:51
and that may or may not be true the
00:10:53
evidence doesn't support that yet but I
00:10:55
could see it potentially being a concern
00:10:57
if that makes sense sure
00:11:00
um if you're
00:11:03
really
00:11:05
strong you exact more systemic fatigue
00:11:08
from any single given
00:11:10
movement and that fatigue doesn't just
00:11:12
go away right after so you can't just go
00:11:15
to bicep curls after bench press so
00:11:18
that's automatically a concern larger
00:11:20
muscle mass exercises compound movements
00:11:24
maybe like squats and deadlifts you
00:11:25
would be so systemically fatigued right
00:11:27
after and cardiovascularly fatigued that
00:11:29
next set of whatever you're doing is
00:11:31
just going to be way way
00:11:33
underperforming so those two things are
00:11:35
definitely a concern the other thing is
00:11:38
some
00:11:39
lifts for more advanced people I think
00:11:41
many lifts turn into a very mind muscle
00:11:44
connection Zen in on the technique and
00:11:46
really pound that muscle super well
00:11:49
three years of lifting you're just going
00:11:51
through the movements mind muscle
00:11:52
connection doesn't mean anything to most
00:11:54
people of that advancement but if you're
00:11:56
really trying to get everything you can
00:11:57
at of inclin barbell bench
00:12:00
it's not going to be possible right
00:12:01
after you got after done with pull Downs
00:12:04
because you need to settle and really
00:12:05
get your mind right and really push
00:12:07
super super hard so in those cases what
00:12:11
would happen experientially and I've
00:12:13
tried this before is you just don't get
00:12:16
as much tension perception in the Target
00:12:19
muscles that it's not working for you
00:12:21
don't get as big of a pump and your
00:12:24
volume drops off significantly let's say
00:12:26
you're doing a Skull Crushers with 100
00:12:28
pounds in a barbell but now you're doing
00:12:31
them let's say after a set of curls
00:12:33
typically you get 100 for set of 12 now
00:12:36
it's set of seven set of five set of
00:12:38
four I mean if you do enough sets
00:12:40
technically speaking you could do it but
00:12:41
then you're not really saving time
00:12:42
anymore and you're adding quite a bit of
00:12:44
fatigue uh training that much so those
00:12:46
are the things I can think of that would
00:12:49
hypothetically take this idea of super
00:12:52
setting in relative beginners moderately
00:12:55
trained
00:12:56
lifters and mostly with isolation move
00:12:59
movements and kind of predict how if you
00:13:01
expanded it out to more advanced people
00:13:03
with more compound movements how it
00:13:05
might not work every time or as intended
00:13:07
but also you could rest a little longer
00:13:08
for those and also my best advice to
00:13:10
folks listening is try this with a bunch
00:13:13
of different movements you could be
00:13:14
pleasantly surprised for example
00:13:16
pull-ups are technically a compound
00:13:18
movement quite heavy my experience they
00:13:21
just don't systemically fatigue that
00:13:22
much as soon as I get off and doing
00:13:23
pull-ups I'm
00:13:25
like so you might say I pull-ups and
00:13:27
push-ups that's not g to work I need
00:13:29
bicep curls and tricep extensions but it
00:13:30
turns out like after pull-ups you can
00:13:32
but then again after barbell B Rose may
00:13:34
just lay down in a corner and want to
00:13:35
die so very much give it a shot but
00:13:39
don't expect this to transfer Ultra well
00:13:42
but also you can be pleasantly surprised
00:13:44
and find that you can superet a lot more
00:13:46
shit than you thought you could mhm I
00:13:49
agree I think to push back a little bit
00:13:50
on some of those one when it comes to my
00:13:53
muscle
00:13:54
connection I think that bodybuilding
00:13:56
culture has emphasized there for a long
00:13:58
time and there is a theoretical role for
00:14:00
it but as far as direct research
00:14:02
confirming that focusing on among muscle
00:14:03
connection is a necessity for maximizing
00:14:05
hypertrophy we only have one study
00:14:07
currently it does kind of support it
00:14:10
some outcomes were in favor of the mus
00:14:11
connection group some were in favor of
00:14:13
the external focus group essentially
00:14:15
just hoisting the weight or being
00:14:17
explosive when it comes to more advanced
00:14:20
lifter specifically I do agree that with
00:14:22
them being more trained them training
00:14:24
would exact more systemic fatigue
00:14:27
they're able to lift more load for more
00:14:28
rap
00:14:29
have a greater overall workload however
00:14:32
on the other hand more train lifters
00:14:33
also have greater conditioning so to an
00:14:36
extent I would expect those two things
00:14:37
to counteract each other I think that
00:14:40
until we have research and train lifters
00:14:42
I would personally be comfortable with
00:14:44
the assumption that it generalizes
00:14:46
reasonably well to more trained lifters
00:14:48
especially because we have some research
00:14:49
in reasonably trained lifters and as far
00:14:52
as most people's muscle growth potential
00:14:53
goes within their first three years of
00:14:55
lifting they'll see most of their muscle
00:14:57
growth that they'll ever get how do you
00:14:58
know that just from sort of like the
00:15:01
muscle growth curve over time I think
00:15:03
that first six to 12 months anecdotally
00:15:07
from the research you generally observe
00:15:08
in fact we just had a metanalysis on
00:15:10
volume and frequency where we did a
00:15:13
subop analysis by training status and
00:15:15
you see that we'll speak about this in
00:15:17
future videos actually when you look at
00:15:20
specifically only untrained participants
00:15:21
and studies in untrained participants
00:15:23
versus specifically studies and only
00:15:25
trained
00:15:25
participants both demographics benefit
00:15:28
from more volume for example but the
00:15:30
absolute rate of growth just shifts down
00:15:32
so all else being equal as you get more
00:15:34
advanced you will see less muscle growth
00:15:36
that is pretty widely accepted within
00:15:38
the literature MH so I would personally
00:15:41
expect that if we observe in relatively
00:15:44
trained lifters of on average three
00:15:45
years of training experience that there
00:15:47
is no detriment to using super sets and
00:15:50
you don't see that much more muscle
00:15:51
growth on average past three of lifting
00:15:53
like it's a slow process you can
00:15:54
certainly add meaningful amounts of
00:15:55
muscle but it will take a long time that
00:15:58
person who's been lifting for 3 years
00:15:59
isn't going to be that disimilar for
00:16:00
someone who's been Lifting for 5 to 10
00:16:02
years so the same generalizable
00:16:05
principles would still apply so I
00:16:06
personally expect this to generalize
00:16:08
reasonably wealth train lifter as
00:16:10
well how long have you been lifting 10
00:16:13
years 10 years how similar is your
00:16:16
strength currently to three years
00:16:19
you I would say maybe 5 to 20% above it
00:16:23
thereabouts and what about lean
00:16:26
mass similar I would say like 5 to 20%
00:16:29
maybe a bit less than that above it
00:16:31
relative to then obviously on natural
00:16:33
which is a a conversation to be had this
00:16:36
might be entirely different in enhanced
00:16:37
lifters who have put on a lot more
00:16:38
muscle mass and who specifically might
00:16:41
be using certain compounds that
00:16:42
preferentially stimulate hypertrophy as
00:16:44
AOS to conditioning what have you but
00:16:47
certainly I think within natural lifts
00:16:49
this can be a great tool even with more
00:16:51
advanced traines potentially
00:16:53
MH that's a good point I think how
00:16:56
strong you are absolutely probably makes
00:16:58
a really big difference you don't really
00:17:00
outc condition squatting 405 for
00:17:03
10 it's going to crush you and if you're
00:17:06
well conditioned enough to do it you're
00:17:08
no longer receiving a big stimulus from
00:17:10
it but uh if you're comparably
00:17:14
strong to what you were around three
00:17:16
years of training eight years in let's
00:17:20
say yeah conditioning shouldn't be a big
00:17:23
factor and could actually be to your
00:17:24
advantage I guess depends on your
00:17:26
training style as well um
00:17:29
interesting so yeah I hear you on that
00:17:31
stuff um I think a lot of people try to
00:17:34
Pat themselves in the back too early for
00:17:36
being Advanced lifters and stuff like
00:17:38
that but um there is a big difference
00:17:41
I've noticed with people able to
00:17:44
continue to put out High degrees of
00:17:47
effort in a super set versus they really
00:17:49
need a rest break and they could have
00:17:51
quite good conditioning but they just
00:17:53
pour more of their effort into that
00:17:55
first set and they just need more
00:17:57
recovery and so I think the ultimate
00:18:01
Arbiter of is this working for you is we
00:18:03
give it a shot yeah and if it's a giant
00:18:06
disappointment now you know this ain't
00:18:08
it but if it seems to give you
00:18:11
perceptively similar results your
00:18:13
strength is increasing similarly over
00:18:15
time your muscles are looking at least
00:18:16
as big if not bigger then yeah these
00:18:19
sounds like really uh good strategies to
00:18:22
save some time the only downside here is
00:18:24
like tough to pull off at a busy
00:18:27
commercial gym sometimes but also you
00:18:29
can drag a pair of dumbbells over to you
00:18:32
know next to a lap pull down and make it
00:18:34
work yeah agreed I think one other R
00:18:37
case where super sets might not e as
00:18:39
well obviously you've mentioned
00:18:40
practical constraints where your gym
00:18:42
might not allow for it with super high
00:18:44
rep compound work that is technically
00:18:46
where I would expect energy expenditure
00:18:48
per set or what have you to go up
00:18:50
because you're able to lift say 50% of
00:18:52
your max for 20 25 reps typically
00:18:55
whereas if you're doing a heavy set of
00:18:56
five or six the energy expans of that
00:18:58
set might be low so super setting a
00:19:00
relatively heavy set with another
00:19:02
relatively heavy set might be more
00:19:03
feasible from a
00:19:05
systemic fatigue standpoint MH but when
00:19:08
it comes to say sets of 10 15 20 or more
00:19:11
on compound movements super setting two
00:19:13
compound movements even if it's
00:19:14
something like a push-up I'm not sure
00:19:17
would work as well as something heavier
00:19:18
just in terms of recovering between one
00:19:20
exercise and the next when you're going
00:19:22
back to back I think a good generalistic
00:19:25
for figuring out whether or not super
00:19:27
sets are likely to work for your
00:19:29
application the exercise you're picking
00:19:31
and your training experience is if you
00:19:34
notice a substantial drop off in your
00:19:36
performance relative to your performance
00:19:39
if you weren't super setting those two
00:19:41
exercises that is a decent sign that you
00:19:43
might be harming hypertrophy I think
00:19:45
because then that likely implies that
00:19:47
fatigue from one exercise is bleeding
00:19:49
over into the next yeah and in the
00:19:51
research that doesn't happen and in that
00:19:53
context we see similar hypertrophy but
00:19:56
if it starts harming hypertrophy I could
00:19:58
personally see where that might not be
00:20:01
the best case for hypertrophy so that's
00:20:03
where I would avoid it yeah that makes
00:20:07
sense a rule I typically use and you can
00:20:10
adjust for this by doing more sets but
00:20:13
if you're losing a third of your reps on
00:20:17
that second exercise compared to
00:20:20
normal man that's tough another way to
00:20:23
think about it is
00:20:24
this if you are doing tricep extensions
00:20:30
first bicep curls
00:20:32
second typically on bicep curls with
00:20:35
that weight you would get 15 reps now
00:20:37
you're getting
00:20:38
10 what is the source of the
00:20:42
fatigue that is capping those five reps
00:20:45
taking them away from you systemic local
00:20:47
fatigue is hypertrophic systemic fatigue
00:20:49
is not so is it in a sense true that the
00:20:53
real rir as measured at the level of the
00:20:55
contractile tissue itself is now five
00:20:59
yeah yeah that's not good if we believe
00:21:02
R has some kind of uh effect on
00:21:05
hypertrophy which is a Nuance take
00:21:06
itself but it probably has some then
00:21:09
yeah if you know typically you do 15 now
00:21:11
you do 12 yeah no big deal typically you
00:21:13
do 15 now you do nine you got six reps
00:21:16
there more or less every set your six
00:21:18
most hypertrophic reps that you're just
00:21:20
no longer getting um but if you can
00:21:23
maintain a high level of performance and
00:21:25
you don't have to take longer rest
00:21:27
breaks you just saved yourself a lot of
00:21:29
time and one thing I'd like to point out
00:21:31
on that let's see if you agree with this
00:21:33
one
00:21:34
is some people will say well you know
00:21:37
like I like to be in the gym and I like
00:21:40
gains I don't need to save time and
00:21:42
that's
00:21:43
true but the gym is itself a special
00:21:46
kind of fatiguing being in the gym being
00:21:49
around fight ORF flight stuff not being
00:21:51
in your home couch relaxing basically is
00:21:55
an
00:21:55
opportunity not used as well to recover
00:21:59
and adapt as it could be so to those
00:22:01
people that say well I don't want any
00:22:02
shortcuts think of it this way it's not
00:22:04
a shortcut it's an opportunity to take
00:22:07
30 minutes of gym time and at no cost of
00:22:11
hypertrophy replace it with 30 minutes
00:22:15
of relaxation time that'll probably
00:22:18
yield n hypertrophy benefit so you know
00:22:22
people spend a lot of time working out
00:22:25
if you give them the same results and
00:22:26
less time you spend less time in the gym
00:22:30
which Yes sounds less hardcore but like
00:22:33
you don't grow in the gym everyone knows
00:22:35
that and so if you can do your duty and
00:22:37
get out quicker to have more rest time
00:22:39
wouldn't that be a benefit in your view
00:22:41
I would agree with that and I think even
00:22:43
more importantly most people have some
00:22:46
time constraints on how much time they
00:22:47
can spend in the gym and we know from
00:22:49
the research as we'll discuss in future
00:22:52
video or past video that more volume
00:22:55
yields more hypertrophy up to a
00:22:56
relatively High Point at least on
00:22:58
average Within These
00:22:59
studies so if you have five hours in the
00:23:02
gym per week or even seven most people
00:23:04
have some constraint because you have a
00:23:06
job because you have a family you have
00:23:07
relationships maybe even Hobbies or
00:23:09
maybe even friends oh careful not on
00:23:12
this channel hopes for friends which
00:23:15
hoping does take up its own time so time
00:23:17
for hoping thinking about having friends
00:23:19
yes that's good pretending to have a
00:23:21
friend at the very least you have some
00:23:23
practic constraint out there yeah and
00:23:25
for most people I think their
00:23:27
hypertrophy will be Lim more so by how
00:23:29
much time they have than potentially by
00:23:31
recovery so if you're someone who's
00:23:32
limited by time if you can use super
00:23:34
sets and all of a sudden go from getting
00:23:36
say 10 15 sets for your biceps in a
00:23:38
given week to say 15 20 or 20 or 25 and
00:23:41
that increases your hypertrophy that's a
00:23:43
huge deal even if you enjoy being in the
00:23:45
gym just spend more time in the gym or
00:23:47
as much time but do more volume by using
00:23:49
super sets and that will you do more
00:23:51
growth beautiful yeah I love
00:23:55
that anything else on that what do we
00:23:57
miss I'll give you a quick practical
00:23:58
breakdown of how to apply this or at
00:24:00
least how I like to apply it the one
00:24:02
thing we know is you still want a rest
00:24:04
time between one super set and the next
00:24:07
personally the way I like to do it is to
00:24:09
do exercise a one set rest about a
00:24:11
minute typically thereabouts do one set
00:24:14
of exercise B rest about a minute
00:24:15
typically do a set of exercise a again
00:24:17
so having some rest time between each
00:24:20
exercise is good you can certainly Auto
00:24:22
regulate because the systemic fatigue
00:24:24
from one exercise could definitely bleed
00:24:26
over into the next if you take no break
00:24:28
you're fucking tired 3 seconds after you
00:24:30
finish lap hold down get out of my face
00:24:33
you know lie down for Skull Crushers
00:24:35
you're not like all right here we go
00:24:36
you're
00:24:37
like come on is not going to be your
00:24:39
best set 100% so take a break at least
00:24:41
you can Auto regulate for sure but
00:24:43
taking a break between each exercise is
00:24:45
how I would go about it and generally I
00:24:47
think roughly 2 minutes or so between
00:24:51
sets for a given exercise so for example
00:24:52
you do a set of exercise a you rest for
00:24:54
about 30 seconds to a minute you do a
00:24:56
set of exercise B rest for about 30
00:24:57
seconds to a minute that is going to net
00:24:59
you around 2 minutes of rest between two
00:25:01
sets for the same exercise yeah which
00:25:03
from the hyper research on rest times we
00:25:05
know is going to be quite effective by
00:25:07
sure but still shaves off quite a bit of
00:25:09
time very cool very cool folks this has
00:25:12
been Dr Milo he's got his own YouTube
00:25:15
he's got his own Instagram he may even
00:25:17
have his own website that we're not
00:25:19
allowed to talk
00:25:21
about catch them on there and learn more
00:25:23
science see you guys next time
