OUTDATED: Four Workout Ideas Science Just Debunked

Wolf Coaching

30 Sept 202410:54

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TLDRThis video debunks outdated workout ideas still prevalent in fitness culture, such as focusing on time under tension, relying on surface electromyography (EMG) for exercise selection, and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💪 Time under tension is an outdated concept for muscle growth; instead, focus on taking sets close to failure.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🚫 Surface electromyography (EMG) is not a reliable indicator of muscle growth potential; it's outdated science.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

00:00

💪 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.

05:00

📊 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.

10:02

🦵 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

Time Under Tension refers to the amount of time a muscle is under tension during a set of exercise, calculated as the number of repetitions multiplied by the time each repetition takes. In the video, it is discussed as a concept that has been traditionally emphasized in bodybuilding for muscle growth. However, recent research suggests that focusing solely on time under tension may not be as crucial as previously thought, and that other factors like approaching muscle failure might be more important.

💡Repetitions

Repetitions, or 'reps', are the number of times an exercise movement is performed consecutively without stopping. The script mentions a review paper that found a rep range of 5 to 50 to be effective for muscle growth, challenging the traditional belief that higher numbers of repetitions are necessary.

💡Muscle Failure

Muscle failure is the point at which a muscle can no longer perform another repetition with proper form. The video emphasizes that approaching muscle failure is more critical for muscle growth than maximizing time under tension.

💡Repetition Tempo

Repetition Tempo describes the speed at which an exercise is performed, including both the lowering (eccentric) and lifting (concentric) phases. The script suggests that a variety of tempos can be effective for muscle growth, contradicting the idea that a specific tempo is best.

💡Hypertrophy

Hypertrophy is the increase in muscle cell size due to an increase in protein content within the cells, which is a primary goal of bodybuilding and strength training. The video discusses how different training variables affect hypertrophy.

💡Surface Electromyography (sEMG)

Surface Electromyography is a technique that measures the electrical activity of muscles during contraction. The video critiques the use of sEMG to determine the best exercises for muscle growth, stating that it may not be as predictive as some influencers claim.

💡Body Part Split

A Body Part Split is a training routine where different muscle groups are trained on separate days. The script argues that this approach may not be optimal for muscle growth compared to training each muscle group more than once a week.

💡Full Body Routine

A Full Body Routine involves training all major muscle groups in each workout session. The video suggests that this approach can be more effective for muscle growth than a body part split, as it allows for more frequent training of each muscle group.

💡Upper/Lower Split

An Upper/Lower Split is a training program where upper body and lower body muscles are trained on separate days. The script mentions this as an effective alternative to the body part split for those who can train more frequently.

💡Push/Pull/Legs Routine

A Push/Pull/Legs Routine is a workout program that divides training into days focused on pushing movements (e.g., chest, shoulders, triceps), pulling movements (e.g., back, biceps), and leg exercises. The video suggests this as a viable option for those who can train six days a week.

💡Rest Periods

Rest Periods are the intervals of rest taken between sets during a workout. The video challenges the notion that there is a specific required amount of rest, such as 48 hours, between workouts for the same muscle group, suggesting that context and individual recovery capabilities are more important.

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.