please summarize this 

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# Save 40% Of Time In The Gym, Get THE SAME Results
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00:00:00.719 their hypertrophy will be limited more
00:00:02.280 so by how much time they have than
00:00:04.240 potentially by recovery so if you're
00:00:05.799 someone who's limited by time if you can
00:00:07.720 use super sets and all of a sudden go
00:00:09.120 from getting say 10 15 sets for your
00:00:11.320 biceps in the given week to say 15 20 or
00:00:13.799 20 or 25 and that increases your
00:00:15.679 hypertrophy that's a huge
00:00:18.560 deal hey folks Dr Mike here for RP
00:00:22.080 strength I'm here with Coach Dr Milo
00:00:27.720 wolf of the wolf pack which is you and
00:00:31.080 pack Dr
00:00:33.760 pack uh a wolf pack of two that's not a
00:00:36.280 lot of wolves but you guys are both
00:00:37.960 quite large so we make up for it with
00:00:40.600 size fun fact we want to call ourselves
00:00:42.800 wolf pack I know podcast wolf pack but a
00:00:46.039 backpack brand beat us to the
00:00:48.800 punch oh come
00:00:50.920 on there's no way that like they're
00:00:54.120 going to sue you for using our names I
00:00:56.920 mean yes your names it's also podcast
00:00:58.680 like we're not trying to make a backpack
00:01:00.920 that's true is it a nice backpack I've
00:01:03.399 heard it is and I've seen them Expose
00:01:05.199 and stuff but I can't speak to their
00:01:06.479 quality good enough I think to deserve
00:01:08.479 wolf P you should fight for it legally
00:01:11.920 until you spend all of your money doing
00:01:13.600 it and lose yes well loser we don't we
00:01:16.880 don't have a choice in that we just
00:01:17.880 fight that's our job and speaking of
00:01:20.520 fighting you know what enough fighting
00:01:22.680 we need more love in this world and one
00:01:24.079 of the best ways to show love is through
00:01:27.240 summarizing recent literature
00:01:30.960 about how to get
00:01:32.920 jacked by training less now sounds like
00:01:35.560 clickbait to me Milo open up my ears a
00:01:38.000 little bit explain to me what's going on
00:01:39.479 so that I'm no longer as confused and
00:01:41.040 upset as I am
00:01:42.399 currently if you use the right training
00:01:44.719 strategy you can probably train less and
00:01:47.719 grow more muscle before the commenters
00:01:50.240 get all twisted up trying to call me a
00:01:52.560 click baiter there's a recent technique
00:01:54.960 that we've researched a fair amount now
00:01:56.600 called antagonistic paired super sets or
00:01:59.079 even just overlapping super sets as
00:02:01.320 you've previously called them and we
00:02:03.320 just finished conducting a study on this
00:02:05.079 exact Topic in train lifters with around
00:02:07.560 on average three years of training
00:02:09.239 experience we compared doing all of your
00:02:11.560 training for the upper body as either
00:02:13.319 traditional sets where you do one
00:02:15.160 exercise followed by the next followed
00:02:16.920 by the next followed by the next Etc in
00:02:19.040 this case that was with rest breaks
00:02:20.720 correct traditional rest breaks with the
00:02:23.319 Smith machine bench bench press the lat
00:02:25.239 pull down the dumbbell curl the cable
00:02:27.120 push down the leg extension and the leg
00:02:29.080 curl okay
00:02:30.360 so a relatively full body complete
00:02:32.080 program we compared that approach of
00:02:34.400 just taking traditional rest times to
00:02:36.200 Super setting those six exercises into
00:02:39.319 three pairs the Smith machine bench
00:02:41.280 press super seted with the lat pull down
00:02:43.560 the Dell curl super seted with the push
00:02:45.239 down and the leg extension suers seted
00:02:47.440 with the leg curl what's the rest time
00:02:49.599 like when you do those super sets I
00:02:51.200 believe it was 2 minutes from top of my
00:02:52.720 head so so 2 minutes between each set
00:02:56.920 for the traditional group okay and two
00:02:59.000 minutes between each super set for the
00:03:01.400 superet group so they would do a set of
00:03:03.040 bench press and then straight away go
00:03:04.760 into a set of pull downs and then rest 2
00:03:06.360 minutes got it after that two minute
00:03:07.799 break do another set of bench press
00:03:09.159 immediately followed by a set of pull
00:03:10.239 Downs then rest two minutes again so
00:03:11.920 we're saving two minutes every time
00:03:13.599 because we're not resting two after each
00:03:15.159 just two after the combination correct
00:03:17.000 which is good good time savings there
00:03:19.959 all right what did you find well when
00:03:21.840 looking at total session duration as
00:03:23.480 you'd expect the superet group saved
00:03:25.440 around 40% of total workout time that's
00:03:28.480 good that's a meaningful amount to
00:03:30.159 that's a very meaningful amount um I
00:03:32.840 want to save 100% of workout time uh not
00:03:35.840 quite there yet 40% is realistic
00:03:39.040 40% is something like if I normally
00:03:41.720 train for an hour and a halfish now I'm
00:03:44.760 training for like an hourish y not a 20
00:03:49.239 minute timesaver but a big deal Y and
00:03:52.599 obviously those guys since they SC they
00:03:54.959 skipped out on the work of resting and
00:03:56.959 waiting they must have not grown as much
00:03:59.040 right well no they actually grew the
00:04:01.879 exact same amount oh damn now there have
00:04:05.120 been previous studies on the exact same
00:04:06.519 topic where this is now the third study
00:04:09.120 looking at this idea of suers setting
00:04:11.159 two movements with no muscular overlap
00:04:13.519 or ideally even two movements that are
00:04:15.439 antagonistic in nature so for example a
00:04:17.519 bicep curl where you're flexing the
00:04:19.079 elbow and a cable push down you're
00:04:20.880 extending the
00:04:21.918 elbow and real quick just for folks not
00:04:24.600 in the know the unrelated part means
00:04:27.479 like you do a squat and then after you
00:04:29.840 do a push-up uh pushing up is not
00:04:31.880 antagonistic to squats but it doesn't
00:04:33.560 involve any overlapping musculature so
00:04:35.600 basically you just one muscle is resting
00:04:38.320 while the other is training then they're
00:04:39.759 both resting and then the next muscle
00:04:41.360 goes correct one caveat I would give to
00:04:43.280 that specific example is that I'm not
00:04:44.960 sure how this generalizes to more
00:04:47.759 compound movements that just tie you out
00:04:49.240 a ton in general like I'm not sure I
00:04:51.120 would personally try super setting a
00:04:53.080 squat with anything else quite yet just
00:04:56.120 because the squat uses so much
00:04:57.680 musculature and imposes such systemic
00:05:00.479 fatigue overall that it might just be
00:05:02.759 too much fatigue to really superet
00:05:04.280 effectively with a different exercise at
00:05:05.880 all if that makes sense speculating
00:05:08.000 speculating because you don't have
00:05:09.000 direct research on the squat in the
00:05:10.120 first place but I certainly think for
00:05:11.919 most upper body movements and most if
00:05:14.880 not all isolation movements you can
00:05:16.440 likely suet two movements with no
00:05:18.199 muscular overlap save a bunch of time
00:05:20.360 and get mostly the same stimulus that is
00:05:22.960 certainly with the research to date
00:05:24.400 suggests as I mentioned this now makes
00:05:26.560 for the third study looking at Super
00:05:28.520 sets versus tradition training we have
00:05:30.880 one study on banded curls and band trip
00:05:33.840 extensions doing them separately or
00:05:35.680 super sets and the other study is on
00:05:38.199 like curls and light
00:05:39.440 extensions in both of these studies as
00:05:41.560 in the present one we saw largely
00:05:43.680 similar hypertrophy so all three studies
00:05:46.199 we have on this concept as far as
00:05:47.520 actually looking at hypertrophy have
00:05:49.639 found similar hypertrophy from doing
00:05:51.360 traditional training versus using these
00:05:53.160 super sets so all the research really
00:05:55.280 suggests that you could be saving up to
00:05:57.560 30 to 40% of the time maybe even more by
00:06:00.520 doing most of your exercises that lend
00:06:03.400 themselves to this technique as super
00:06:05.160 sets there's a few small caveats okay
00:06:07.759 specifically in the study we just
00:06:09.080 conducted we did have around twice as
00:06:11.479 many reports of nausea in the suet group
00:06:14.680 as compared to traditional group that
00:06:16.160 makes sense because essentially you're
00:06:17.960 increasing the training density creating
00:06:20.120 greater systemic demands and that
00:06:21.960 seemingly led to a bit more sort of
00:06:23.840 overall nausea related issu so you just
00:06:27.120 get don't get as many rest breaks you
00:06:28.440 get more tired and throw throwy upy
00:06:31.160 correct okay correct likewise at first
00:06:34.280 when they started the study we asked
00:06:35.960 them how hard they found both the suet
00:06:38.840 training session and the traditional
00:06:40.639 training session and just when being
00:06:42.319 tested for the first time on these
00:06:43.720 sessions they found the superet training
00:06:45.880 session a bit more challenging when they
00:06:47.440 had to rate out of 10 they rated the
00:06:48.919 superet session as around 8 out of 10
00:06:50.800 and the traditional session is about 7
00:06:52.240 out of 10 so it is a bit more
00:06:53.319 challenging almost being equal you're
00:06:54.639 doing the same amount of training and
00:06:55.680 just less time so you're training harder
00:06:57.199 in a way however when you actually
00:06:59.120 average their difficulty ratings across
00:07:01.160 a study they were pretty similar between
00:07:03.400 the superet group and the traditional
00:07:05.440 group so it might be something get used
00:07:07.879 to sure that is my suspicion well you
00:07:09.840 get used to almost everything the real
00:07:13.240 question is by the time you get used to
00:07:15.680 it is it still harder than the other
00:07:19.759 thing
00:07:21.039 like if you sprint for 30 seconds versus
00:07:25.360 run all out for an hour even when you
00:07:28.000 get used to running all out for an hour
00:07:29.520 sprinting for 30 seconds is still easier
00:07:31.680 but in this case at the end of the study
00:07:34.360 you guys notice no difference in ratings
00:07:36.479 on average on average pretty now ideally
00:07:38.440 we would have done a session where the
00:07:39.800 superet group did the traditional
00:07:41.360 session at the end as well so we can
00:07:42.960 then compare how they experienced the
00:07:44.720 traditional session having done the
00:07:46.479 harder thing of doing super sets but we
00:07:48.599 didn't however just looking at the
00:07:50.360 average ratings across the study it
00:07:52.520 would suggest that you get used to it to
00:07:54.560 a reasonable extent yeah they'll
00:07:56.120 probably just be pretty bored with a
00:07:57.800 traditional session because it takes so
00:07:59.080 much Dam time sit around for no reason
00:08:02.199 now these three studies aren't all we
00:08:04.720 have we also have around five acute
00:08:08.159 studies looking at the concept of super
00:08:10.199 sets and looking at performance
00:08:12.000 specifically and broadly speaking across
00:08:14.240 these five or so acute studies looking
00:08:16.039 at whether or not super setting
00:08:17.639 exercises imp pass performance as
00:08:19.960 compared to doing just one exercise with
00:08:22.039 tradition rest intervals follow by the
00:08:23.639 next you generally see similar
00:08:25.840 performance or in the case of
00:08:27.120 antagonistic paed super sets sometimes
00:08:29.240 even slightly better performance explain
00:08:31.319 why when you're bench pressing and
00:08:33.719 especially when you're untrained your
00:08:35.279 body will to an extent still activate
00:08:37.479 your back musculature which can impair
00:08:40.120 how easily you're able to lift the
00:08:41.599 weight because it directly resists the
00:08:42.839 motion list a a nonproductive co-
00:08:45.160 contraction you're just kind of corre
00:08:47.800 but you're not uh pointing all your
00:08:49.519 muscles in the direction you need them
00:08:50.800 to go uh okay and that's actually how
00:08:53.720 beginners grapple too when they do
00:08:55.120 Jiu-Jitsu they just kind of constrict
00:08:56.560 everything and you're like actually
00:08:57.800 that's not it's nice b b constrictor
00:08:59.560 thing and it makes you really tired and
00:09:01.399 so on and so forth but for them because
00:09:04.440 when the bench press tires out your
00:09:06.680 chest your chest doesn't interfere as
00:09:08.959 much with your lat pull Downs because
00:09:10.560 your body's like chest is too tired Buck
00:09:12.440 it we're not going to co-contract and
00:09:14.480 then you end up having a better
00:09:15.560 performance on the lap pull Downs so
00:09:17.279 that's interesting now you may not
00:09:19.920 actually have a better muscular stimulus
00:09:22.440 from that second set because the
00:09:25.440 co-contraction still provides resistance
00:09:27.440 against your muscles so your lats might
00:09:29.000 get the stimulus one way or the other
00:09:31.560 but in the condition in which you're
00:09:33.360 co-contracting a lot you're going to
00:09:34.959 have a lot more fatigue because you're
00:09:36.200 using a lot of your own internal
00:09:37.480 resistance versus just letting the
00:09:39.279 weights do the work certainly and I
00:09:41.000 think the research on hypertrophy would
00:09:42.920 kind of support the hypothesis in the
00:09:44.720 sense that we don't observe better
00:09:46.279 hypertrophy typically from Super setting
00:09:48.040 we OB similar hypertrophy but at the
00:09:50.000 very least in beginners and these
00:09:52.200 studies except for the one we just
00:09:53.560 conducted were mostly in beginners you
00:09:56.200 see similar or slightly better
00:09:57.720 performance by super setting two
00:09:58.959 antagonist motions sure but overall the
00:10:01.600 research does seem to be suggesting that
00:10:03.560 hey if you want to save time in your
00:10:04.839 sessions up to like 40% or maybe even
00:10:06.880 more Super setting different movements
00:10:09.040 that don't have any overlaps can be one
00:10:10.920 of the best ways to do that amazing who
00:10:14.120 does this not work for slash is maybe a
00:10:16.920 bad idea I can think of a few things
00:10:18.480 what can you think of sure just on a
00:10:21.360 principled level I could imagine it all
00:10:23.800 working super well for super Advanced
00:10:25.720 people where even the set of bench press
00:10:28.240 let say five or 10 reps sort instead of
00:10:29.959 bent over rows or what have you could
00:10:32.320 create enough systemic fatigue to become
00:10:34.000 an issue yeah importantly that is US
00:10:36.800 speculating right the research we have
00:10:38.800 on relatively trained lifters of like
00:10:40.320 three years of training experience these
00:10:41.680 people relatively jacked did still find
00:10:43.880 similar hypertrophy when super setting
00:10:45.440 versus taking traditional rest intervals
00:10:47.160 yeah so this is me speculating but
00:10:48.600 someone in the comments might say this
00:10:50.160 wouldn't work for me I'm way too strong
00:10:51.800 and that may or may not be true the
00:10:53.680 evidence doesn't support that yet but I
00:10:55.720 could see it potentially being a concern
00:10:57.639 if that makes sense sure
00:11:00.959 um if you're
00:11:03.440 really
00:11:05.079 strong you exact more systemic fatigue
00:11:08.600 from any single given
00:11:10.519 movement and that fatigue doesn't just
00:11:12.760 go away right after so you can't just go
00:11:15.480 to bicep curls after bench press so
00:11:18.120 that's automatically a concern larger
00:11:20.920 muscle mass exercises compound movements
00:11:24.120 maybe like squats and deadlifts you
00:11:25.720 would be so systemically fatigued right
00:11:27.320 after and cardiovascularly fatigued that
00:11:29.839 next set of whatever you're doing is
00:11:31.240 just going to be way way
00:11:33.480 underperforming so those two things are
00:11:35.760 definitely a concern the other thing is
00:11:38.120 some
00:11:39.519 lifts for more advanced people I think
00:11:41.959 many lifts turn into a very mind muscle
00:11:44.959 connection Zen in on the technique and
00:11:46.720 really pound that muscle super well
00:11:49.639 three years of lifting you're just going
00:11:51.279 through the movements mind muscle
00:11:52.519 connection doesn't mean anything to most
00:11:54.000 people of that advancement but if you're
00:11:56.440 really trying to get everything you can
00:11:57.639 at of inclin barbell bench
00:12:00.000 it's not going to be possible right
00:12:01.839 after you got after done with pull Downs
00:12:04.040 because you need to settle and really
00:12:05.320 get your mind right and really push
00:12:07.079 super super hard so in those cases what
00:12:11.360 would happen experientially and I've
00:12:13.199 tried this before is you just don't get
00:12:16.959 as much tension perception in the Target
00:12:19.440 muscles that it's not working for you
00:12:21.800 don't get as big of a pump and your
00:12:24.120 volume drops off significantly let's say
00:12:26.680 you're doing a Skull Crushers with 100
00:12:28.639 pounds in a barbell but now you're doing
00:12:31.120 them let's say after a set of curls
00:12:33.720 typically you get 100 for set of 12 now
00:12:36.560 it's set of seven set of five set of
00:12:38.360 four I mean if you do enough sets
00:12:40.639 technically speaking you could do it but
00:12:41.920 then you're not really saving time
00:12:42.920 anymore and you're adding quite a bit of
00:12:44.399 fatigue uh training that much so those
00:12:46.920 are the things I can think of that would
00:12:49.560 hypothetically take this idea of super
00:12:52.399 setting in relative beginners moderately
00:12:55.839 trained
00:12:56.680 lifters and mostly with isolation move
00:12:59.199 movements and kind of predict how if you
00:13:01.720 expanded it out to more advanced people
00:13:03.199 with more compound movements how it
00:13:05.240 might not work every time or as intended
00:13:07.360 but also you could rest a little longer
00:13:08.680 for those and also my best advice to
00:13:10.839 folks listening is try this with a bunch
00:13:13.279 of different movements you could be
00:13:14.519 pleasantly surprised for example
00:13:16.639 pull-ups are technically a compound
00:13:18.240 movement quite heavy my experience they
00:13:21.240 just don't systemically fatigue that
00:13:22.560 much as soon as I get off and doing
00:13:23.760 pull-ups I'm
00:13:25.199 like so you might say I pull-ups and
00:13:27.440 push-ups that's not g to work I need
00:13:29.199 bicep curls and tricep extensions but it
00:13:30.959 turns out like after pull-ups you can
00:13:32.639 but then again after barbell B Rose may
00:13:34.360 just lay down in a corner and want to
00:13:35.639 die so very much give it a shot but
00:13:39.160 don't expect this to transfer Ultra well
00:13:42.639 but also you can be pleasantly surprised
00:13:44.560 and find that you can superet a lot more
00:13:46.720 shit than you thought you could mhm I
00:13:49.079 agree I think to push back a little bit
00:13:50.720 on some of those one when it comes to my
00:13:53.440 muscle
00:13:54.519 connection I think that bodybuilding
00:13:56.639 culture has emphasized there for a long
00:13:58.480 time and there is a theoretical role for
00:14:00.399 it but as far as direct research
00:14:02.160 confirming that focusing on among muscle
00:14:03.880 connection is a necessity for maximizing
00:14:05.800 hypertrophy we only have one study
00:14:07.720 currently it does kind of support it
00:14:10.240 some outcomes were in favor of the mus
00:14:11.759 connection group some were in favor of
00:14:13.680 the external focus group essentially
00:14:15.480 just hoisting the weight or being
00:14:17.920 explosive when it comes to more advanced
00:14:20.040 lifter specifically I do agree that with
00:14:22.079 them being more trained them training
00:14:24.680 would exact more systemic fatigue
00:14:27.279 they're able to lift more load for more
00:14:28.800 rap
00:14:29.680 have a greater overall workload however
00:14:32.040 on the other hand more train lifters
00:14:33.959 also have greater conditioning so to an
00:14:36.079 extent I would expect those two things
00:14:37.560 to counteract each other I think that
00:14:40.480 until we have research and train lifters
00:14:42.320 I would personally be comfortable with
00:14:44.040 the assumption that it generalizes
00:14:46.000 reasonably well to more trained lifters
00:14:48.120 especially because we have some research
00:14:49.759 in reasonably trained lifters and as far
00:14:52.120 as most people's muscle growth potential
00:14:53.600 goes within their first three years of
00:14:55.440 lifting they'll see most of their muscle
00:14:57.399 growth that they'll ever get how do you
00:14:58.800 know that just from sort of like the
00:15:01.839 muscle growth curve over time I think
00:15:03.639 that first six to 12 months anecdotally
00:15:07.199 from the research you generally observe
00:15:08.880 in fact we just had a metanalysis on
00:15:10.560 volume and frequency where we did a
00:15:13.519 subop analysis by training status and
00:15:15.880 you see that we'll speak about this in
00:15:17.480 future videos actually when you look at
00:15:20.000 specifically only untrained participants
00:15:21.959 and studies in untrained participants
00:15:23.560 versus specifically studies and only
00:15:25.000 trained
00:15:25.959 participants both demographics benefit
00:15:28.319 from more volume for example but the
00:15:30.240 absolute rate of growth just shifts down
00:15:32.920 so all else being equal as you get more
00:15:34.680 advanced you will see less muscle growth
00:15:36.560 that is pretty widely accepted within
00:15:38.440 the literature MH so I would personally
00:15:41.079 expect that if we observe in relatively
00:15:44.000 trained lifters of on average three
00:15:45.800 years of training experience that there
00:15:47.639 is no detriment to using super sets and
00:15:50.440 you don't see that much more muscle
00:15:51.920 growth on average past three of lifting
00:15:53.519 like it's a slow process you can
00:15:54.720 certainly add meaningful amounts of
00:15:55.880 muscle but it will take a long time that
00:15:58.199 person who's been lifting for 3 years
00:15:59.639 isn't going to be that disimilar for
00:16:00.959 someone who's been Lifting for 5 to 10
00:16:02.560 years so the same generalizable
00:16:05.079 principles would still apply so I
00:16:06.800 personally expect this to generalize
00:16:08.279 reasonably wealth train lifter as
00:16:10.279 well how long have you been lifting 10
00:16:13.240 years 10 years how similar is your
00:16:16.639 strength currently to three years
00:16:19.519 you I would say maybe 5 to 20% above it
00:16:23.800 thereabouts and what about lean
00:16:26.959 mass similar I would say like 5 to 20%
00:16:29.839 maybe a bit less than that above it
00:16:31.399 relative to then obviously on natural
00:16:33.800 which is a a conversation to be had this
00:16:36.399 might be entirely different in enhanced
00:16:37.720 lifters who have put on a lot more
00:16:38.959 muscle mass and who specifically might
00:16:41.079 be using certain compounds that
00:16:42.720 preferentially stimulate hypertrophy as
00:16:44.800 AOS to conditioning what have you but
00:16:47.920 certainly I think within natural lifts
00:16:49.920 this can be a great tool even with more
00:16:51.839 advanced traines potentially
00:16:53.680 MH that's a good point I think how
00:16:56.399 strong you are absolutely probably makes
00:16:58.199 a really big difference you don't really
00:17:00.680 outc condition squatting 405 for
00:17:03.120 10 it's going to crush you and if you're
00:17:06.039 well conditioned enough to do it you're
00:17:08.280 no longer receiving a big stimulus from
00:17:10.720 it but uh if you're comparably
00:17:14.359 strong to what you were around three
00:17:16.839 years of training eight years in let's
00:17:20.039 say yeah conditioning shouldn't be a big
00:17:23.039 factor and could actually be to your
00:17:24.720 advantage I guess depends on your
00:17:26.160 training style as well um
00:17:29.360 interesting so yeah I hear you on that
00:17:31.960 stuff um I think a lot of people try to
00:17:34.840 Pat themselves in the back too early for
00:17:36.320 being Advanced lifters and stuff like
00:17:38.080 that but um there is a big difference
00:17:41.320 I've noticed with people able to
00:17:44.320 continue to put out High degrees of
00:17:47.200 effort in a super set versus they really
00:17:49.440 need a rest break and they could have
00:17:51.559 quite good conditioning but they just
00:17:53.160 pour more of their effort into that
00:17:55.320 first set and they just need more
00:17:57.559 recovery and so I think the ultimate
00:18:01.120 Arbiter of is this working for you is we
00:18:03.880 give it a shot yeah and if it's a giant
00:18:06.159 disappointment now you know this ain't
00:18:08.440 it but if it seems to give you
00:18:11.000 perceptively similar results your
00:18:13.320 strength is increasing similarly over
00:18:15.120 time your muscles are looking at least
00:18:16.880 as big if not bigger then yeah these
00:18:19.320 sounds like really uh good strategies to
00:18:22.080 save some time the only downside here is
00:18:24.880 like tough to pull off at a busy
00:18:27.080 commercial gym sometimes but also you
00:18:29.559 can drag a pair of dumbbells over to you
00:18:32.120 know next to a lap pull down and make it
00:18:34.440 work yeah agreed I think one other R
00:18:37.080 case where super sets might not e as
00:18:39.200 well obviously you've mentioned
00:18:40.600 practical constraints where your gym
00:18:42.159 might not allow for it with super high
00:18:44.280 rep compound work that is technically
00:18:46.480 where I would expect energy expenditure
00:18:48.520 per set or what have you to go up
00:18:50.520 because you're able to lift say 50% of
00:18:52.039 your max for 20 25 reps typically
00:18:55.080 whereas if you're doing a heavy set of
00:18:56.200 five or six the energy expans of that
00:18:58.200 set might be low so super setting a
00:19:00.480 relatively heavy set with another
00:19:02.120 relatively heavy set might be more
00:19:03.640 feasible from a
00:19:05.440 systemic fatigue standpoint MH but when
00:19:08.559 it comes to say sets of 10 15 20 or more
00:19:11.960 on compound movements super setting two
00:19:13.799 compound movements even if it's
00:19:14.960 something like a push-up I'm not sure
00:19:17.240 would work as well as something heavier
00:19:18.840 just in terms of recovering between one
00:19:20.880 exercise and the next when you're going
00:19:22.840 back to back I think a good generalistic
00:19:25.559 for figuring out whether or not super
00:19:27.400 sets are likely to work for your
00:19:29.159 application the exercise you're picking
00:19:31.679 and your training experience is if you
00:19:34.760 notice a substantial drop off in your
00:19:36.720 performance relative to your performance
00:19:39.280 if you weren't super setting those two
00:19:41.280 exercises that is a decent sign that you
00:19:43.600 might be harming hypertrophy I think
00:19:45.840 because then that likely implies that
00:19:47.520 fatigue from one exercise is bleeding
00:19:49.640 over into the next yeah and in the
00:19:51.559 research that doesn't happen and in that
00:19:53.720 context we see similar hypertrophy but
00:19:56.600 if it starts harming hypertrophy I could
00:19:58.760 personally see where that might not be
00:20:01.280 the best case for hypertrophy so that's
00:20:03.520 where I would avoid it yeah that makes
00:20:07.360 sense a rule I typically use and you can
00:20:10.280 adjust for this by doing more sets but
00:20:13.840 if you're losing a third of your reps on
00:20:17.840 that second exercise compared to
00:20:20.240 normal man that's tough another way to
00:20:23.320 think about it is
00:20:24.919 this if you are doing tricep extensions
00:20:30.120 first bicep curls
00:20:32.720 second typically on bicep curls with
00:20:35.000 that weight you would get 15 reps now
00:20:37.240 you're getting
00:20:38.799 10 what is the source of the
00:20:42.159 fatigue that is capping those five reps
00:20:45.120 taking them away from you systemic local
00:20:47.799 fatigue is hypertrophic systemic fatigue
00:20:49.880 is not so is it in a sense true that the
00:20:53.600 real rir as measured at the level of the
00:20:55.960 contractile tissue itself is now five
00:20:59.200 yeah yeah that's not good if we believe
00:21:02.600 R has some kind of uh effect on
00:21:05.240 hypertrophy which is a Nuance take
00:21:06.880 itself but it probably has some then
00:21:09.360 yeah if you know typically you do 15 now
00:21:11.200 you do 12 yeah no big deal typically you
00:21:13.320 do 15 now you do nine you got six reps
00:21:16.000 there more or less every set your six
00:21:18.600 most hypertrophic reps that you're just
00:21:20.520 no longer getting um but if you can
00:21:23.520 maintain a high level of performance and
00:21:25.799 you don't have to take longer rest
00:21:27.640 breaks you just saved yourself a lot of
00:21:29.799 time and one thing I'd like to point out
00:21:31.880 on that let's see if you agree with this
00:21:33.240 one
00:21:34.799 is some people will say well you know
00:21:37.240 like I like to be in the gym and I like
00:21:40.520 gains I don't need to save time and
00:21:42.880 that's
00:21:43.679 true but the gym is itself a special
00:21:46.960 kind of fatiguing being in the gym being
00:21:49.320 around fight ORF flight stuff not being
00:21:51.440 in your home couch relaxing basically is
00:21:55.039 an
00:21:55.880 opportunity not used as well to recover
00:21:59.080 and adapt as it could be so to those
00:22:01.360 people that say well I don't want any
00:22:02.880 shortcuts think of it this way it's not
00:22:04.880 a shortcut it's an opportunity to take
00:22:07.520 30 minutes of gym time and at no cost of
00:22:11.640 hypertrophy replace it with 30 minutes
00:22:15.279 of relaxation time that'll probably
00:22:18.159 yield n hypertrophy benefit so you know
00:22:22.360 people spend a lot of time working out
00:22:25.039 if you give them the same results and
00:22:26.320 less time you spend less time in the gym
00:22:30.200 which Yes sounds less hardcore but like
00:22:33.640 you don't grow in the gym everyone knows
00:22:35.559 that and so if you can do your duty and
00:22:37.840 get out quicker to have more rest time
00:22:39.640 wouldn't that be a benefit in your view
00:22:41.520 I would agree with that and I think even
00:22:43.480 more importantly most people have some
00:22:46.039 time constraints on how much time they
00:22:47.600 can spend in the gym and we know from
00:22:49.679 the research as we'll discuss in future
00:22:52.240 video or past video that more volume
00:22:55.279 yields more hypertrophy up to a
00:22:56.919 relatively High Point at least on
00:22:58.600 average Within These
00:22:59.880 studies so if you have five hours in the
00:23:02.440 gym per week or even seven most people
00:23:04.440 have some constraint because you have a
00:23:06.039 job because you have a family you have
00:23:07.640 relationships maybe even Hobbies or
00:23:09.840 maybe even friends oh careful not on
00:23:12.360 this channel hopes for friends which
00:23:15.080 hoping does take up its own time so time
00:23:17.559 for hoping thinking about having friends
00:23:19.799 yes that's good pretending to have a
00:23:21.600 friend at the very least you have some
00:23:23.559 practic constraint out there yeah and
00:23:25.840 for most people I think their
00:23:27.440 hypertrophy will be Lim more so by how
00:23:29.240 much time they have than potentially by
00:23:31.320 recovery so if you're someone who's
00:23:32.760 limited by time if you can use super
00:23:34.760 sets and all of a sudden go from getting
00:23:36.240 say 10 15 sets for your biceps in a
00:23:38.279 given week to say 15 20 or 20 or 25 and
00:23:41.600 that increases your hypertrophy that's a
00:23:43.159 huge deal even if you enjoy being in the
00:23:45.279 gym just spend more time in the gym or
00:23:47.720 as much time but do more volume by using
00:23:49.360 super sets and that will you do more
00:23:51.039 growth beautiful yeah I love
00:23:55.520 that anything else on that what do we
00:23:57.600 miss I'll give you a quick practical
00:23:58.960 breakdown of how to apply this or at
00:24:00.200 least how I like to apply it the one
00:24:02.200 thing we know is you still want a rest
00:24:04.679 time between one super set and the next
00:24:07.679 personally the way I like to do it is to
00:24:09.320 do exercise a one set rest about a
00:24:11.960 minute typically thereabouts do one set
00:24:14.080 of exercise B rest about a minute
00:24:15.679 typically do a set of exercise a again
00:24:17.679 so having some rest time between each
00:24:20.240 exercise is good you can certainly Auto
00:24:22.960 regulate because the systemic fatigue
00:24:24.960 from one exercise could definitely bleed
00:24:26.520 over into the next if you take no break
00:24:28.399 you're fucking tired 3 seconds after you
00:24:30.720 finish lap hold down get out of my face
00:24:33.159 you know lie down for Skull Crushers
00:24:35.000 you're not like all right here we go
00:24:36.200 you're
00:24:37.240 like come on is not going to be your
00:24:39.399 best set 100% so take a break at least
00:24:41.880 you can Auto regulate for sure but
00:24:43.440 taking a break between each exercise is
00:24:45.360 how I would go about it and generally I
00:24:47.880 think roughly 2 minutes or so between
00:24:51.039 sets for a given exercise so for example
00:24:52.919 you do a set of exercise a you rest for
00:24:54.440 about 30 seconds to a minute you do a
00:24:56.320 set of exercise B rest for about 30
00:24:57.720 seconds to a minute that is going to net
00:24:59.279 you around 2 minutes of rest between two
00:25:01.320 sets for the same exercise yeah which
00:25:03.320 from the hyper research on rest times we
00:25:05.000 know is going to be quite effective by
00:25:07.399 sure but still shaves off quite a bit of
00:25:09.520 time very cool very cool folks this has
00:25:12.679 been Dr Milo he's got his own YouTube
00:25:15.440 he's got his own Instagram he may even
00:25:17.960 have his own website that we're not
00:25:19.200 allowed to talk
00:25:21.559 about catch them on there and learn more
00:25:23.880 science see you guys next time