OUTDATED: Four Workout Ideas Science Just Debunked

Summary

This video debunks outdated workout ideas still prevalent in fitness culture, such as focusing on time under tension, relying on surface electromyography (EMG) for exercise selection,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• 💪 Time under tension is an outdated concept for muscle growth; instead, focus on taking sets close to failure.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• 🚫 Surface electromyography (EMG) is not a reliable indicator of muscle growth potential; it's outdated science.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