How Hard Should You Train for MAXIMUM Muscle Growth?

Summary

In this video, Dr. Milo Wolf explores the optimal training intensity for muscle growth, debunking the myth that training to failure is always necessary. He introduces the concept of 'repetitions in reserve' to determine training intensity and reviews scientific evidence suggesting that training closer to failure can be more hypertrophy-inducing. However, he also highlights the importance of balancing this approach with recovery to avoid overtraining and suggests practical guidelines for training intensity and volume based on individual recovery capabilities and training experience.

Takeaways

• 💡 Training to failure is not always necessary for maximizing muscle growth, but it also shouldn't be completely avoided.
• 🔍 Reframe the question of training to failure in terms of 'repetitions in reserve' to determine how close to failure you should be training.
• 📊 Research by Robinson and colleagues suggests that the closer a set is taken to failure, the more hypertrophy it will cause, but this should be balanced with fatigue management.
• 🏋️‍♂️ Training to failure is more fatiguing than training with a higher number of repetitions in reserve, which can impact recovery and subsequent training sessions.
• 🔬 A study by Perna et al. found that training to failure caused more fatigue and muscle damage, which can affect performance and recovery.
• 🚫 The repeated bout effect does not seem to diminish the fatigue associated with training to failure over time.
• 📉 Training to failure can impair performance on subsequent sets of an exercise due to increased fatigue.
• 💪 For muscle hypertrophy, aim for 20 to 30 sets per week per muscle, adjusting the closeness to failure based on your recovery capacity.
• 🛠️ Start exercises with a higher number of repetitions in reserve and gradually decrease this as you progress through your sets.
• ⏰ Consider your training schedule and recovery time when deciding how close to failure to train; more recovery time allows for more intense training.
• 🕰️ For those with limited training time, take each set very close to failure since fatigue is less likely to be an issue with shorter training sessions.

Q & A

What is the main topic of the video script?

The main topic of the video script is the discussion on how hard to train for muscle growth, specifically the concept of training to failure and its impact on muscle hypertrophy.

What is the concept of 'repetitions in reserve' mentioned in the script?

The concept of 'repetitions in reserve' refers to the number of additional repetitions one could perform with good technique before reaching failure. It is used to gauge how close to failure one should train for optimal muscle growth.

According to the script, why is it not effective to simply dichotomize training into 'to failure' or 'not to failure'?

It is not effective because it does not account for the varying degrees of closeness to failure that can impact muscle building differently. Instead, considering 'repetitions in reserve' provides a more nuanced approach to training intensity.

What did the meta-regression by Robinson and colleagues find regarding the effectiveness of training close to failure?

The meta-regression found that the closer a set is taken to failure, the more hypertrophy it will cause, assuming all other factors are equal.

How does training closer to failure affect fatigue and recovery according to the script?

Training closer to failure is more fatiguing and can impact recovery due to the increased physiological stress and performance decrement observed in subsequent sets and exercises.

What is the 'repeated bout effect' mentioned in the script?

The 'repeated bout effect' refers to the body's mechanisms to prevent excessive fatigue when repeatedly exposed to the same stimulus, suggesting that the body may not fully adapt to the fatigue caused by training to failure over time.

What are some practical guidelines for training close to failure suggested in the script?

The script suggests starting an exercise with more repetitions in reserve and gradually decreasing this number as the workout progresses, with the last set or two approaching true failure. It also advises considering the context of the training session and recovery capabilities.

What is the significance of the study by Perna et al. mentioned in the script?

The study by Perna et al. found that training to failure caused more fatigue and physiological markers of muscle damage, which can affect performance and recovery, compared to training with submaximal sets.

How does the script address the concern of overtraining due to high volume and intensity?

The script acknowledges the risk of overtraining but suggests that most people can recover from more training than they think, and that reported cases of overtraining are rare. It emphasizes the importance of balancing volume and intensity based on individual recovery capabilities.

What is the recommendation for individuals who have limited time for training?

For those with limited time, the script recommends training each set very close to failure, starting from one repetition in reserve on the first set and progressing to failure on the last few sets of each exercise, due to the minimal risk of overtraining in such cases.

What is 'myo adapt' and how does it relate to the training advice given in the script?

Myo adapt is a training app mentioned in the script that acts as a personal coach, providing guidance on how close to failure to train based on the principles discussed in the video, including managing training intensity and volume according to recovery.