My Top 3 Training Tips To Maximize Muscle Growth (Part 2)

Summary

In this fitness training video, the speaker shares three crucial training principles applied in their routine, emphasizing the importance of reaching failure in sets for optimal muscle growth. They discuss the debate on pushing to failure versus stopping short and share their personal approach, highlighting the mental challenge of completing the last rep. The video also advises on training volume, suggesting 10-20 weekly sets per muscle group for optimal results, and stresses the importance of rest periods between sets for muscle recovery and growth.

Takeaways

• 🏋️‍♂️ The speaker shares three important training principles applied in their training, emphasizing their universality across different training programs.
• 📈 The speaker admits to applying these principles late in their fitness journey and suggests that knowing them earlier could have saved time and improved guidance.
• 💥 The debate over training to failure (reaching the point in a set where you can't perform another rep) is discussed, with two schools of thought presented: one advocating for always training to failure, and the other suggesting it's not necessary.
• 🤔 The speaker offers a unique perspective on the training to failure debate, suggesting that the physical sensation of approaching failure is a skill that develops over time and practice.
• 🧠 The mental challenge of completing the last set or rep is highlighted as a significant aspect of training, especially when physical strength is not the limiting factor.
• 🔥 The importance of training volume is discussed, with the speaker recommending 10 to 20 weekly sets for optimal muscle growth, depending on the muscle group.
• 🕒 The speaker advises against resting too little between sets, as it can hinder muscle recovery and growth, recommending more extended rest periods for compound movements.
• 🚫 A common mistake of increasing training volume too much in the hope of better results is cautioned against, as it can lead to decreased recovery ability and hinder progress.
• 💪 The speaker shares personal training volume preferences, such as aiming for 18 sets per week for large muscle groups like chest, back, and shoulders, and 12 to 16 sets for legs.
• ⏰ The video concludes with a reminder to listen to the body, train hard, and maintain proper technique to maximize results and avoid injury.

Q & A

What are the three important training principles shared in the video?

The video discusses three important training principles that the speaker applies in their training, which are universal and can be applied to any type of training program or workout routine.

What is the concept of 'failier' in the context of training?

Failier refers to the point in a set where one cannot perform another rep, even if they wanted to. The video discusses the controversy around training to failure, with some advocating for it and others suggesting stopping a few reps short.

Why does the speaker train to failure even though it's controversial?

The speaker trains to failure because they believe it provides both physical and mental benefits, including a deeper understanding of one's limits and a mental challenge that strengthens the mind-set.

What is the speaker's personal approach to training in relation to failure?

The speaker personally trains to failure after ensuring that their lifting technique is correct and they have a solid understanding of the exercise, using it as a point of view to maximize their training effectiveness.

How does the speaker feel about the science-based community's view on training to failure?

The speaker respects the science-based community's view but chooses to approach training to failure from a different perspective, valuing the mental and physical benefits it provides.

What is the importance of knowing one's technique before training to failure?

Knowing one's technique is crucial before training to failure to prevent injury and ensure that the training is effective and targeted towards the right muscle groups.

What is the recommended number of weekly sets for optimal muscle growth according to the speaker?

The speaker recommends a range of 10 to 20 weekly sets for optimal muscle growth, emphasizing that this range is subjective and depends on the individual's training experience and intensity.

Why does the speaker suggest not to add more volume to training sessions if results are not visible?

Adding more volume without necessity can lead to decreased recovery ability and can hinder muscle growth and progression. The speaker advises against increasing volume without understanding the individual's capacity and training goals.

What is the significance of rest periods between sets according to the video?

Rest periods between sets are significant for allowing the ATP (energy) within muscles to recover and regenerate, which is crucial for maintaining the intensity and effectiveness of subsequent sets.

How does the speaker manage rest periods during their training sessions?

The speaker varies rest periods based on the exercise and its intensity. For heavy compound movements, they take up to 5 minutes rest between sets, and for isolation exercises, they take about 3 minutes.

What is the speaker's advice for those who are new to training and considering training to failure?

For beginners, the speaker advises against training to failure immediately. Instead, they recommend focusing on mastering the technique and gradually increasing the intensity and volume of their training sessions.