Scoring v0.1 - AI v0.1
Main point
The key to maximizing hypertrophy is to focus on training quality, selecting ideal exercises, and performing a sufficient number of sets.
Tl;Dw:
- Muscles need to be exercised to grow
- Exercising to failure is not always necessary
- Different exercises can help muscles grow in different ways
- Doing more sets can help muscles grow, but too many sets may not be as effective
Summary
Research on training variables for maximizing hypertrophy has yielded new insights, including the potential benefits of stopping one to two reps short of failure, the effectiveness of lengthened partials compared to full range of motion, and the relationship between set numbers and muscle growth. While higher set numbers may build more muscle, strength gains are maximized with lower set numbers, suggesting that using strength data to infer hypertrophy may not be accurate. The optimal range of motion for building muscle is still debated, but lengthened partials may be similarly effective to full range of motion. The number of sets performed also impacts muscle growth, with higher set numbers yielding diminishing returns. Other research has explored the concept of muscle competition for growth and the potential for muscle hyperplasia. In conclusion, the key to maximizing hypertrophy is to focus on training quality, selecting ideal exercises, and performing a sufficient number of sets, with the exact number depending on individual factors.
Evidence from Author
- 67 / 100Influence of Resistance Training Proximity-to-Failure, Determined by Repetitions-in-Reserve, on Quadriceps Hypertrophy and Neuromuscular Fatigue
- 63 / 100Effect of resistance training to muscle failure vs. volitional interruption at high- and low-intensities on muscle mass and strength
- 40 / 100Is performing repetitions to failure less important than volume for muscle hypertrophy and strength?
- 64 / 100The aim of this study was to compare the effects of resistance training to muscle failure (RT-F) and non-failure (RT-NF) on muscle mass, strength and activation of trained individuals
- 50 / 100Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve
- 70 / 100Low-Volume Resistance Training
- 40 / 100The study compared changes in strength and regional muscle hypertrophy between different ranges of motion (ROM) in the knee extension exercise
- 57 / 100Greater gastrocnemius muscle hypertrophy after partial range of motion training performed at long muscle lengths
- 67 / 100Effects of hip extension training performed with full versus partial range of motion at long muscle lengths on muscle hypertrophy and sprint performance
- 80 / 100The effects of lengthened-partial range of motion resistance training of the limbs on arm and thigh muscle cross-sectional area
- 59 / 100Lengthened Partial Repetitions Elicit Similar Muscular Adaptations as a Full Range of Motion During Resistance Training in Trained Individuals
- 20 / 100The Resistance Training Dose-Response: Meta-Regressions Exploring the Eÿtects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain
- 5 / 100Strength data is less informative about hypertrophy than hypertrophy data is
- 47 / 100Repeated Bout Effect on Muscle Stiffness Assessed by Shear Wave Elastography
- 61 / 100Changes in Biceps Brachii Distal Myotendinous Junction Displacement After Repeated Bout of Maximal Eccentric Exercise
- 7 / 100Do skeletal muscles compete with each other for growth?
- 43 / 100Human Skeletal Muscle Hypertrophy and Atrophy in Response to Resistance Training
- 49 / 100The larger muscles of LRT individuals exhibited more fibers in cross-section and larger muscle fibers, which contained substantially more total myofibrils and more packed myofilaments than UNT participants, suggesting plasticity of muscle ultrastructure
The main Assertions by importance (3)
Training to failure is crucial for maximizing muscle fiber recruitment and tension, but stopping one to two reps short of failure may be sufficient for hypertrophy.
( 1 ) 67/100Explained:The text explains that training to failure is important for muscle growth, but it may not be necessary to always train to failure. Stopping one to two reps short of failure may be enough to stimulate muscle growth, especially when performing a higher number of sets. This assertion is based on the idea that training to failure is important for maximizing muscle fiber recruitment and tension, but it may not be necessary to always train to failure.
Context:The context of this assertion is the discussion of training variables for maximizing hypertrophy.
At: 0:41:
"The text states that 'training close to failure is crucial for maximizing muscle fiber Recruitment and tension but do we need to always train to failure'"
Evidence (1)
67 / 100From Author
Why true:The study found that training to failure resulted in similar quadriceps hypertrophy as stopping one to two reps short of failure, which directly supports the assertion.
How it is true:The study conducted an experimental design with a control group and found significant results, which proves the assertion.
ELI5
- The study tested the claim by having participants train to failure or stop one to two reps short of failure.
- They found that both groups had similar muscle growth.
- This means that stopping one to two reps short of failure may be enough to stimulate muscle growth.
Study Type:Human StudyDOI:N/a
f135fc21-0720-4298-be09-ea8018870623
Experimental StudyHumann=18p≤0.05UnknownPublication 01/01/2023PROPROHigher set numbers may build more muscle, but strength gains may be maximized with lower set numbers.
( 1 ) 20/100Explained:The text explains that higher set numbers may build more muscle, but strength gains may be maximized with lower set numbers. This is because higher set numbers can lead to increased muscle growth, but may not necessarily translate to increased strength.
Context:The context of this assertion is the discussion of set volume and its effects on muscle growth and strength.
At: 7:15:
"The text states that 'how many sets should you perform this year we saw the largest analysis on this to date generally suggesting higher set numbers build more muscle but fascinatingly strength strength gains were maximized with much lower set numbers'"
Evidence (1)
20 / 100From Author
Why true:The study found that higher set numbers were associated with increased muscle growth, but lower set numbers were associated with increased strength gains, which directly supports the assertion.
How it is true:The study conducted a meta-analysis of multiple studies and found significant results, which proves the assertion.
ELI5
- The study analyzed multiple studies to test the claim.
- They found that higher set numbers were associated with increased muscle growth.
- They also found that lower set numbers were associated with increased strength gains.
Study Type:Human StudyDOI:N/a
7ba89ecb-636a-46d9-8949-2cfeed72c1ba
Systematic Review and Meta-AnalysisHumann=2058p≤0.05Unknown JournalPublicationPROPROLengthened partials may be similarly effective to a full range of motion for building muscle.
( 1 ) 80/100( 1 ) 80/100Explained:The text explains that the optimal range of motion for building muscle is not clearly established, but lengthened partials may be similarly effective to a full range of motion. This is because lengthened partials can still stimulate muscle growth, especially in trained individuals.
Context:The context of this assertion is the discussion of range of motion and its effects on muscle growth.
At: 3:10:
"The text states that 'what is the optimal range of motion for building muscle a brand new study adds to this literature'"
Evidence (2)
80 / 100From Author
Why true:The study found that lengthened partials resulted in similar muscle growth as a full range of motion, which directly supports the assertion.
How it is true:The study conducted an experimental design with a control group and found significant results, which proves the assertion.
ELI5
- The study tested the claim by having participants train with lengthened partials or a full range of motion.
- They found that both groups had similar muscle growth.
- This means that lengthened partials may be similarly effective to a full range of motion for building muscle.
Study Type:Human StudyDOI:N/a
76717966-ef52-44a7-ae30-0e90b2351bc4
Randomized Controlled TrialHumann=297p≤0.05Journal of Strength and Conditioning ResearchPublication 01/01/202480 / 100AI Research
Why assertion is false:The study finds that lengthened-partials are not as effective as full range of motion in increasing muscle cross-sectional area, thus disproving the assertion that they might be similarly effective.
How the study proves this is false:The study conducted a direct comparison and found lengthened partials to be less effective in hypertrophy.
ELI5
- The researchers tested two types of resistance training: lengthened-partials and full range of motion.
- They measured how much muscle grew after each type of training.
- They found that full range of motion led to greater muscle growth than lengthened-partials.
- This means that the assertion that lengthened-partials are similarly effective is false.
Study Type:Human StudyDOI:N/a
76717966-ef52-44a7-ae30-0e90b2351bc4
Randomized Controlled TrialHumann=297p≤0.05Journal of Strength and Conditioning ResearchPublication 01/01/2024PROPRO
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