Scoring v0.1 - AI v0.1
Main point
Performing 9 to 12 weekly sets for each muscle group and training muscles at longer lengths can lead to greater muscle growth, and supersets can be an effective way to optimize workout routines.
Tl;Dw:
- You should do lots of sets to build muscle
- Some exercises are better than others because they stretch your muscles more
- You can do two exercises at the same time to save time and still build muscle
- Doing 9 to 12 sets per week for each muscle group can help you build muscle faster
- Training muscles at longer lengths can help you build more muscle
Summary
Research suggests that performing 9 to 12 weekly sets for each muscle group can lead to greater muscle growth, with some studies indicating that 12 to 20 weekly sets may be even more effective for trained individuals. Additionally, training muscles at longer lengths appears to be beneficial for building muscle, and supersets can be an effective way to shorten training sessions without sacrificing gains. A new study found that antagonist supersets, which involve performing two exercises with minimal rest, did not hurt training performance or muscle growth, and can be a useful tool for those looking to optimize their workout routine. The key takeaway is that there are many ways to train effectively, and individuals should experiment to find what works best for them. Facts that are helpful to readers include performing 9 to 12 weekly sets for each muscle group, training muscles at longer lengths, and using supersets to shorten training sessions.
The main Assertions by importance (3)
Performing 9 to 12 weekly sets for a muscle group produces greater growth than fewer than 9 weekly sets.
Explained:This assertion is based on a meta-analysis that combined the results of multiple studies examining sets and gains. The analysis found that performing 9 or more weekly sets for a muscle produced greater growth than fewer than 9 weekly sets. This is further supported by a study on calf sets, which found that the 12 weekly set group saw 73.9% greater growth than the 6 weekly set group.
Context:Muscle hypertrophy, sets, weekly sets, muscle growth
At: 4:34:
"some differences weren't statistically significant but I've previously discussed how statistical significance is not everything now it's still worth pointing out the six weekly set groups saw respectable gains plus the jump in muscle growth was larger from 6 to 9 weekly sets compared to 9 to 12 weekly sets suggesting diminishing returns"
Evidence (0)
* No Evidence
PROPROTraining muscles at longer lengths builds more muscle.
Explained:This assertion is based on a study that compared the effects of Nordic curls and seated leg curls on hamstring muscle growth. The study found that the seated leg curls, which train the muscles at a longer length, produced greater growth than the Nordic curls.
Context:Muscle hypertrophy, muscle length, training
At: 9:23:
"let us review this new study and then we'll explain what this may mean for your training to maximize muscle hypertrophy"
Evidence (0)
* No Evidence
PROPROAntagonist supersets can reduce training time without hurting muscle growth.
Explained:This assertion is based on a study that compared the effects of antagonist supersets and normal sets on muscle growth and training time. The study found that the antagonist supersets reduced training time by 36% without affecting muscle growth.
Context:Antagonist supersets, training time, muscle growth
At: 9:23:
"how can you shorten your training sessions your rate while not hurting muscle growth supersets are one proposed way"
Evidence (0)
* No Evidence
PROPRO
(3)