OUTDATED: Four Workout Ideas Science Just Debunked
Summary
TLDRThis video debunks outdated workout ideas still prevalent in fitness culture, such as focusing on time under tension, relying on surface electromyography (EMG) for exercise selection, and sticking to body part splits. The presenter emphasizes that scientific research shows a wide variety of rep ranges and tempos can effectively build muscle, and frequent training is better than traditional splits. They advocate for full-body or split routines that train muscles multiple times per week, and they explain that rest times between workouts are context-dependent rather than rigid. The video promotes evidence-based training and the Myoda app for personalized programs.
Takeaways
- 💪 Time under tension is an outdated concept for muscle growth; instead, focus on taking sets close to failure.
- 📊 Sets of 5 to 50 reps are equally effective for building muscle, provided they are taken close to failure.
- 🕒 Repetition tempo has minimal impact on hypertrophy; a controlled eccentric phase and an explosive concentric phase are sufficient.
- 🚫 Surface electromyography (EMG) is not a reliable indicator of muscle growth potential; it's outdated science.
- 📅 Training a muscle at least twice a week yields better muscle growth than training it once a week with traditional body part splits.
- 🏋️ Full body, upper-lower, or push-pull-leg routines are more effective than body part splits for building muscle.
- 🔁 Rest between workouts depends on the intensity of the previous workout and recovery, not on rigid rules like 48- or 72-hour rest periods.
- ⚖️ Training on consecutive days is not harmful if balanced with overall weekly training volume and recovery.
- 🎯 Focus more on total weekly training volume than how it’s distributed across the week for muscle growth.
- 🚀 New research shows you can still achieve muscle growth and strength gains by training on consecutive days, debunking the myth that full recovery is always required.
Q & A
What is the concept of 'time under tension' and why has it been popular in bodybuilding?
-'Time under tension' refers to focusing on how long muscles are under strain during a set, rather than the number of reps. It has been popular in bodybuilding because it's believed to enhance muscle growth by maximizing the duration of muscle contraction.
Why does the video argue that 'time under tension' may not be the best approach for muscle growth?
-The video argues that focusing on 'time under tension' isn't as effective as previously thought. Studies show that taking sets close to failure and using a wide rep range (5-50 reps) is more important for hypertrophy than slowing down reps to increase tension time.
What did research by Brad Schoenfeld and colleagues conclude about the best rep range for muscle growth?
-The research concluded that any rep range from 5 to 50 reps can be effective for muscle growth as long as the set is taken close to failure. The key is pushing muscles to the point of fatigue, rather than focusing solely on the number of reps.
How does the video suggest handling repetition tempo during workouts?
-The video recommends using a controlled eccentric (lowering phase) and an explosive concentric (lifting phase), but emphasizes that a wide variety of repetition tempos are effective. It's not necessary to slow down reps significantly.
What is the main critique of using surface electromyography (EMG) to determine effective exercises for muscle growth?
-The video criticizes the use of surface EMG as outdated science, explaining that EMG readings, which measure neuromuscular excitation, don’t necessarily predict muscle growth. Studies show that muscle activation levels measured by EMG don’t always correlate with actual hypertrophy.
Why are body part splits considered outdated for optimal muscle growth?
-Body part splits, where each muscle group is trained once a week, are outdated because research shows training muscles at least twice a week is more effective for growth. Full body or upper-lower splits allow for more frequent training of each muscle, leading to better results.
What are the alternative training splits recommended for better muscle growth?
-The video recommends full body routines, upper-lower splits, or push-pull-legs routines depending on how many days you can train. These approaches ensure muscles are trained at least twice a week, which is more effective for hypertrophy than traditional body part splits.
Is it necessary to rest for a specific period between workouts, such as 48 or 72 hours?
-No, the video debunks the idea that a specific rest period is always needed between workouts. The amount of rest required depends on the intensity and volume of the workout, and it’s possible to train muscles on consecutive days without overtraining, as long as recovery is considered.
Can training on consecutive days still result in muscle growth?
-Yes, the video cites studies showing that training on consecutive days can lead to similar improvements in muscle growth and strength as training on non-consecutive days, challenging the idea that muscles always need a certain amount of rest between sessions.
How does the video describe the balance between training volume and distribution across the week?
-The video explains that total training volume over the week is more important than how it's distributed. Whether you spread your training evenly or frontload it across several days, maintaining consistent volume and balancing recovery is key to muscle growth.
Outlines
💪 Outdated Workout Ideas and Time Under Tension
The first paragraph discusses the outdated nature of some workout concepts, with a focus on the 'time under tension' (TUT) idea. While bodybuilders and influencers have long advocated for TUT to increase muscle growth, recent research suggests it's less important than previously thought. The key takeaway is that taking sets close to failure is more important than focusing on time per set. Studies show a broad range of reps (5-50) is effective, as long as you are near failure, without the need to slow down excessively.
📊 The Fallacy of Surface Electromyography (EMG) for Muscle Growth
This paragraph debunks the use of surface EMG readings to determine the best exercises for muscle growth. Although influencers like Ryan Humiston use EMG data to suggest exercise choices, studies show EMG is not a reliable predictor of muscle hypertrophy. For example, the muscle growth observed in a comparison between hip thrusts and squats did not correlate with EMG readings. Instead, it's recommended to select exercises based on research directly measuring muscle growth rather than relying on EMG data.
🦵 Why Body Part Splits Are Outdated for Muscle Growth
The third paragraph critiques the traditional body part split workout, which focuses on training one muscle group per day. Research shows that training a muscle at least twice a week results in better muscle growth. The classic 5-day split only trains each muscle once a week, which is less effective. Depending on how many days you can train, the speaker suggests alternatives like full-body routines, upper-lower splits, or push-pull-leg routines to increase training frequency for better results.
⏳ The Myth of Required Rest Days Between Workouts
The fourth paragraph challenges the notion that you need a specific amount of rest between workouts, like 48 or 72 hours. The idea of always needing a set recovery time is debunked as being too simplistic. The key factor is balancing training intensity and recovery. Full-body routines, even on consecutive days, are possible as long as the overall volume is balanced. The speaker also reassures 'Weekend Warriors' that research supports muscle growth and strength gains, even when training on consecutive days.
🎉 Bro Science and the Reality of Effective Training
The final paragraph takes a lighthearted jab at 'bro science,' emphasizing that despite some longstanding misconceptions in the fitness community, science continues to evolve. It mentions that while some practices endorsed by bodybuilders were flawed, others were grounded in solid principles. The paragraph ends with a plug for Rascal Apparel, encouraging viewers to purchase clothing and support the speaker.
Mindmap
Keywords
💡Time Under Tension
💡Repetitions
💡Muscle Failure
💡Repetition Tempo
💡Hypertrophy
💡Surface Electromyography (sEMG)
💡Body Part Split
💡Full Body Routine
💡Upper/Lower Split
💡Push/Pull/Legs Routine
💡Rest Periods
Highlights
The concept of 'time under tension' is outdated and doesn't significantly impact muscle growth.
Focusing solely on the number of repetitions or sets isn't as important as training close to muscle failure.
Research indicates that rep ranges between 5 to 50 reps can be equally effective for muscle growth, as long as the sets are performed near failure.
Repetition tempo doesn't need to be extremely slow; a slightly more controlled eccentric phase and explosive concentric phase are optimal.
The ideal set duration for hypertrophy ranges from 20 to 70 seconds, making time under tension less crucial if you're using proper rep ranges.
Surface electromyography (EMG) readings aren't reliable indicators of which exercises are best for muscle growth.
Studies have shown that muscle growth observed in participants didn't correlate with EMG readings, challenging its effectiveness as a predictor.
Body part splits, where each muscle group is trained once per week, are less effective than training each muscle at least twice a week.
Training frequency is crucial for muscle growth, and hitting each muscle group 2–3 times per week provides better results.
Training muscle groups on consecutive days isn’t necessarily detrimental to muscle growth, as long as fatigue and recovery are properly managed.
A full-body workout routine can be effective, even if training on consecutive days, due to the balance between fatigue and overall weekly volume.
Training methods such as push-pull legs or upper/lower splits can offer optimal frequency and results for those training 4–6 days a week.
Science has debunked the idea that you need 48 or 72 hours of rest between workouts, emphasizing the importance of context and fatigue management.
Weekend Warriors can make gains similar to those training on non-consecutive days, as long as overall weekly volume and intensity are consistent.
Despite popular misconceptions, training on consecutive days doesn’t hinder progress, and optimal gains can be achieved with various training frequencies.
Transcripts
these workout ideas are outdated
focusing on them is at best making your
program more complicated than it needs
to be at worst it's actually reducing
how much muscle you're growing stick
around until the end of the video where
I'll give you the consensus of the
research on these topics first the
concept of time under tension this is a
bodybuilder classic instead of focusing
on the number of reps focusing on time
and retention is supposed to boost your
muscle growth
bodybuilders and influencers alike have
advocated for it for decades hell Jeff
Cavalier continues to preach this to
this stage the language that muscles
speak is tension we know that if you
want your muscles to grow if you want to
stimulate muscle protein synthesis you
need to elicit tension in those working
muscles and there is some truth to it if
you disregard time under tension or how
long your set takes entirely you could
arrive at the conclusion that a set of
one rep is a great way to build muscle
however ever that's about where the good
sides of the focus on time un retention
end let's break down the concept of time
un retention it can easily be defined as
number of repetitions times repetition
duration it's essentially the equivalent
of set duration fortunately for us over
the last decade or so science has
examined both the effectiveness of
number of reps and repetition Tempo
first the number of repetitions a review
paper by Brad shenfeld and colleagues
specifically sought to determine what is
the best rep range for building muscle
when reviewing studies that compared a
wide variety of rep ranges from sets of
100 or more reps to just one rep per set
the conclusion they arrived at is that
sets of anywhere around 5 to 50 reps are
equally effective for building muscle
provided you take that set close to
failure hitting failure appears to be
the more important part versus purely
maximizing time under tension likewise
the most recent review paper on
repetition Tempo found that although a
slightly more controlled Ecentric or
lowering phase and a slightly more
explosive concentric or lifting phase
May optimize hypertrophy based on some
preliminary evidence most evidence
suggests that a wide variety of
repetition tempos appear equally
effective for building muscle in fact
they recommend a set duration or toner
tension per set of 20 to 70 seconds for
hypertrophy I guarantee that if you're
doing anywhere between 5 to 50 reps
unless you're going incredibly fast
you'll fall within this range there is
no need to focus on time under tension
and slow things down a ton just use a
reasonable rep range usually 5 to2 with
some higher rep work in your program for
completeness as far as repetition Tempo
goes take at least a couple seconds on
the way down and be explosive during the
concentric congratulations you should
never need to worry about pamon or
tension ever again this next one is
still happening to this day and honestly
needs to stop fortunately myap doesn't
make make these mistakes it's constantly
being updated based on the latest
research meaning it doesn't apply
outdated principles myoda is a coach in
your pocket the training app we've been
working on for years behind the scenes
designed by exercise scientists you can
finally Outsource programming things for
yourself and get an effective truly
individualized program the best part
it'll be a fraction of the price of a
good coach go to myod app.com and sign
up with your email to be notified when
it is released and as an exclusive offer
if you sign up during Early Access
you'll receive a lifetime discount the
next outdated whack out idea I still see
pedal on YouTube is using muscle
activation or Surface electromyography
readings to determine what exercises are
best for building muscle Ryan humiston
continues doing this to this day in case
you haven't seen this floating around
surface electromyography is a research
technique that involves placing
electrodes on the surface of your
muscles the idea behind it is to detect
the electrical currents your nervous
system senss to your muscles to contract
also referred to as neuromuscular
excitation therefore the amount of
surface electromyography is thought to
reflect neuromuscular excitation and
muscle activation in contraction
consequently since surface
electromyography is supposed to be a
measurement of muscle contraction more
of it could mean greater hypertrophy
right well probably not
as tempting as it is to think that you
can just buy a
$10,000 surface electrography unit and
finally know which exercises are best
for building muscle surface
electrography likely doesn't do this
hell even many Studies have compared
using exercises using surface
electrography which has led influencers
to make strong conclusions regarding
muscle growth the predictive power of
surface EMG for muscle growth was called
into question by the gotsky and colleag
in short the assumptions that need to be
true for surface EMG to be a good
predictor of the muscle building effects
of an exercise are all questionable if
you want an example of this playing out
plot getting colleagues compared to the
hip thrust and squats effects on lower
body muscle growth however before having
participants trained the researchers
measured surface electrography during
both exercises the muscle growth
observed didn't correlate to the
Baseline surface electrography readings
no matter how the researchers try to
Tinker with a data if an influencer
makes videos on which exercises are best
for muscle growth based on Surface EMG
they are using outdated science at best
or it might just be a cool toy that
makes for easy videos don't base your
exercise selection on Surface
electrography instead use this checklist
based on dozens of studies directly
measuring muscle growth just like ton or
tension body part splits used to be
widely recommended Ed by bodybuilders a
body part split involves dividing the
training week into one day for each
major muscle group in the body the
classic 5day example is Monday chest
Tuesday back Wednesday legs Thursday
shoulders and Friday arms do a quick
search and many popular fitness pages
and magazines still recommend this
however this approach doesn't stand up
against modern scientific scrutiny the
primary issue with the body part split
is that you're only training each muscle
once a week
the two latest met analyses looking at
all the research comparing training and
muscle more frequently or less
frequently suggest that training a
muscle at least twice a week is better
than training it just once a week as you
would in a traditional body part split
I'm aware of even more research that may
or may not be out at the time of this
video that cement this finding at any
rate science debunked the notion of body
part splits if you want your best muscle
growth body part splits do still build
some muscle but you could be growing
more here's how if you can train at
least 2 to 3 days a week use a full body
routine if you can train Four to 6 days
a week or even more use an upper lower
split finally if you can consistently
train 6 days a week you can try a push
pull legs routine these will all allow
you to train a muscle at least twice a
week which is going to build more muscle
than just once a week if you're really
trying to bring up a specific muscle
like your arms some soon to be out
research also suggests you can
experiment with training those muscles
even more often finally if you're still
intent on sticking with the body part
split at least modify it like this it'll
let you hit each muscle twice a week on
average did you catch what I said that's
right the astute listener will have
noticed that I mention you can train
using a full body split even if you're
training say four or more days a week
but wait a minute wouldn't that mean
you're training the same muscles on two
consecutive days wouldn't that mean
you'll overtrade this is our next
outdated workout rule
the idea that you need a specific amount
of rest between two workouts such as 48
Hours 72 or any other gratuitously
rounded to the nearest 24-hour increment
number that you can imagine don't get me
wrong resting is important but let's
rationally analyze the idea that for
example you always need 48 hours between
workouts okay what about if you did one
set of bicep curls today and try to do
another set tomorrow would you be fine
hell yes it turns out you very very much
need to consider context when
determining how long you need between
two workouts for the same muscle how
fatiguing was the walkout and how good
is your recovery the balance between
those two will determine the answer
that's why a full body approach can work
you're not smashing yourself every
single day and your weekly training
volume how many sets you do in a week
remains similar when it comes to the
balance between training and Recovery
the amount of work you do matters a a
whole lot more than exactly how it's
distributed across the week one of the
most common questions I receive by
someone who just downloaded my 12 free
programs Link in the description is how
should I distribute my three training
days across the week I can only train
Monday Tuesday Wednesday hell you might
even think that you won't make gains
since you can only train on backtack
days and certainly you can make
compelling theoretical case training
muscle when it isn't fully recovered
might not be ideal on the other and even
if you frontload your training to Monday
Tuesday and Wednesday and are fatigued
by the time you get to Wednesday's
workout wouldn't your body just use the
rest of the week to recover from the
accumulated fatigue and be just fine
fortunately for you science has examined
that idea too Weekend Warriors Rejoice
three different studies now have
compared the effect of training on
non-consecutive days versus training on
consecutive days using the exact same
training program all three studies found
similar improvements in muscle strength
and muscle growth from both approaches
so contrary to popular bro wisdom
training on consecutive days though
potentially not ideal definitely isn't
going to make or break your gains and
know you don't need a preset amount of
rest between two walkout days look I
know it's all the rage these days to you
out the Bros have known about this all
along whenever a new study comes out
it's easy to forget how many practices
the Bros got wrong maybe if the Bros had
some some fly clothing they would be a
bit more relaxed about new studies
suggesting that some of their practices
might not be ideal for the most
comfortable durable and nicest designs
in the game Go to Rascal apparel.com and
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and to support your favorite Tik Tok
influencer Dr Milo wolf we out
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