How To Tell If You're Training Hard Enough (Using Science)

Summary

The video analyzes how hard one should train to maximize muscle growth, focusing on whether sets should be taken to failure. The speaker compares different levels of exertion, examining concepts like muscular failure, rep speed slowdown, RPE (Rating of Perceived Exertion), and RIR (Reps in Reserve). Various examples from professional bodybuilders and athletes are provided to illustrate different training intensities. The video concludes that training intensity should be context-specific, and viewers are invited to consider how close to failure they should train for optimal hypertrophy.

Takeaways

• 💪 The video discusses the concept of training to failure and evaluates whether an individual is training hard enough to maximize muscle growth.
• 📉 Muscular failure is defined as the point where, despite maximum effort, a person can no longer complete the exercise with proper form.
• 🔍 The video differentiates between absolute failure (where the weight can't be moved at all) and technical failure (where form breaks down).
• ⏱️ Rep speed slowdown is a key indicator of approaching failure, with reps taking longer as the set progresses closer to failure.
• 📊 Studies show that more training volume generally leads to greater muscle growth, but this needs to be balanced with recovery demands.
• 🎯 The use of RPE (Rating of Perceived Exertion) and RIR (Reps In Reserve) is highlighted as a method to gauge how close a person is to failure without needing to go all the way.
• 📚 Research suggests that significant hypertrophy can occur without training to failure, with recommendations varying on how close to failure one should train.
• 📽️ The video emphasizes the importance of recording sets to analyze rep speed and form to better understand training intensity.
• 🔄 Individual differences exist in how rep speed correlates with proximity to failure, making subjective judgment necessary in some cases.
• 🤔 The video concludes by encouraging viewers to consider how many reps they think were left in the tank for the example lifters shown, emphasizing that training intensity can vary widely between individuals.

Q & A

What is the primary question being addressed in the video?

The video aims to determine whether the individual, referred to as Jay, is training hard enough to maximize muscle growth.

What is muscular failure according to the video?

Muscular failure occurs when, despite the greatest effort, a person is unable to meet and overcome the demands of the exercise, causing an involuntary set endpoint.

What is the difference between absolute failure and technical failure?

Absolute failure is when you can't move the weight even with altered form or assistance, while technical failure is when you can no longer perform a rep with proper form.

How does rep speed slowdown relate to approaching failure?

As a person approaches failure, the concentric phase of the reps slows down significantly, indicating that the muscle is nearing its limit.

What are RPE and RIR, and how are they used in training?

RPE (Rating of Perceived Exertion) measures the difficulty of a set on a scale of 1 to 10, while RIR (Reps in Reserve) estimates how many more reps could be performed before reaching failure. These tools help gauge training intensity.

What does the video suggest about training to failure for maximizing hypertrophy?

The video suggests that while training to failure can be beneficial in some contexts, consistently doing so may not be optimal. It recommends using RPE and RIR to manage training intensity and volume effectively.

Why might a set with little to no rep speed slowdown not indicate failure?

If rep speed doesn't slow down, it suggests that the muscles are not yet fully fatigued, meaning the set has not reached failure according to the video's criteria.

What does the video imply about individual differences in training to failure?

The video highlights that individual differences, such as tempo and mind-muscle connection, can affect how quickly someone reaches failure and how their rep speed changes during a set.

What is the video’s stance on high-volume versus low-volume training for muscle growth?

The video supports the idea that higher training volumes generally lead to more muscle growth, but emphasizes balancing volume with intensity and recovery.

How does the video conclude on whether Jay's set was effective for muscle growth?

The video concludes that Jay's set was likely effective for muscle growth despite not reaching full failure, due to his strong mind-muscle connection and consistent cadence, suggesting that he may be close enough to failure for optimal hypertrophy.