# tactiq.io free youtube transcript
# The ULTIMATE Volume for Muscle Growth (This NEW Study is Huge)
# https://www.youtube.com/watch/tK7-fhASqFc

00:00:00.080 Josh I understand you've just finished a
00:00:02.800 really important study on muscle
00:00:07.760 growth specifically your study combined
00:00:10.679 all of the existing scientific research
00:00:12.840 on training volume and training
00:00:14.639 frequency for muscle
00:00:18.880 building as far as training volume goes
00:00:21.279 and hypertrophy what were your broad
00:00:23.599 findings you don't need to be at your
00:00:25.760 alltime Peak volumes to see muscle
00:00:27.800 growth pushing the envelope inter terms
00:00:30.400 of workload higher changes in volume led
00:00:33.440 to Greater gains but at the same time
00:00:37.239 you can get very substantial growth and
00:00:40.120 in fact the most efficient and the
00:00:41.960 highest return on investment from a low
00:00:45.440 volume protocol however I've become more
00:00:47.600 intrigued by the potential benefits of
00:00:50.440 short-term changes in training volume
00:00:53.480 additional sets are probably going to
00:00:54.800 lead to additional growth oh wow for
00:00:57.840 volume that's not what I expected
00:01:02.280 the objective of this huge metanalysis
00:01:04.479 of 34 Studies by Josh's colleagues was
00:01:07.640 to examine the relationship between
00:01:09.520 volume how many sets you do for a given
00:01:12.400 muscle group in a given training week
00:01:14.400 and hypertrophy how many sets should you
00:01:17.159 be doing to build muscle before we can
00:01:19.280 get to the results we need to First
00:01:21.560 understand how to best count or
00:01:23.960 conceptualize volume first volume is
00:01:26.320 defined as weekly volume take all of the
00:01:29.079 sets you do a across a given training
00:01:30.920 week for a given muscle and add them up
00:01:33.640 another consideration are all exercises
00:01:36.560 created equal for all muscle groups
00:01:38.479 involved let's talk about the dumbbell
00:01:40.360 rope the dumbbell rope trains your upper
00:01:42.360 back your lats your Terrace major your
00:01:45.040 dels your forms your biceps even more of
00:01:47.880 your elbow flexors does the dumb row
00:01:50.240 Target each of these muscles equally
00:01:52.159 well should we count one set of dumbell
00:01:54.119 rows as one set for each of these muscle
00:01:56.360 groups for many of these muscles like
00:01:58.320 the forearms it trains them somewhat
00:02:00.240 indirectly it doesn't tet them quite as
00:02:02.560 well as say a dedicated forarm exercise
00:02:05.360 so instead we could count it as only one
00:02:07.960 set for one muscle group the muscle
00:02:10.239 group being targeted best in this case
00:02:12.440 the upper back but that might not be
00:02:14.519 accurate because you probably do still
00:02:16.319 get some forearm biceps BL stimulus out
00:02:19.720 of the dumbbell row and so instead we
00:02:22.120 could count it fractionally the dumbbell
00:02:24.280 row could count as half a sets towards
00:02:25.959 the biceps and the forearms for example
00:02:28.160 this is called fractional Counting how
00:02:30.080 you count volume might really matter and
00:02:32.640 one of the main findings of our analysis
00:02:34.840 is that fractional sets had the best
00:02:37.080 predictive power for the amount of
00:02:39.200 hypertrophy that you uh achieved in in
00:02:42.200 in these studies so kind of one of our
00:02:45.360 our first takeaways here is that when
00:02:47.360 you're quantifying your own volume you
00:02:50.239 can count it however you want but
00:02:51.959 probably the most accurate way to do so
00:02:54.000 based on the research is to count using
00:02:57.640 some sort of fractional system for
00:02:59.920 exercises that indirectly train the
00:03:01.920 muscle that you're trying to grow now I
00:03:03.640 hear you saying why half a set while
00:03:06.120 fractional counting might be better it
00:03:08.519 also relies on a number of assumptions
00:03:10.440 that may or may not be correct why half
00:03:12.920 a set why not 0.7 sets for the biceps
00:03:16.519 from a given set of dumbbell rows can we
00:03:18.640 really rely on these imperfect
00:03:20.200 assumptions my response if you want to
00:03:22.519 apply the findings from this study to
00:03:24.000 your own training count fractionally
00:03:25.920 counting fractionally is more accurate
00:03:27.720 than only considering direct work or
00:03:30.360 considering all exercises equal for all
00:03:33.120 muscle groups involved but if you wanted
00:03:34.680 to keep it simple instead you could
00:03:36.439 count exercises only one set towards
00:03:39.080 each muscle group invol when Josh
00:03:40.840 finally gave me the results to as
00:03:42.480 metanalysis I was surprised yeah so the
00:03:45.480 main finding from our meta regression is
00:03:48.480 that as you do additional sets per week
00:03:51.920 you see additional
00:03:53.439 hypertrophy we did find that that
00:03:56.000 relationship resembles diminishing
00:03:58.280 returns so in other words as go from
00:04:00.879 zero sets per week to five sets per week
00:04:03.480 you're going to see the greatest return
00:04:04.879 on investment as you go from five sets
00:04:07.079 to 10 sets per week you're still going
00:04:08.920 to see robust hypertrophy but the net
00:04:12.760 benefit is going to be slightly less
00:04:14.959 than that previous interval in other
00:04:16.880 words the additional marginal muscle
00:04:19.160 growth you get from each additional set
00:04:21.279 you do in a given training week
00:04:23.160 decreases you get diminishing returns
00:04:26.280 roughly speaking when you double your
00:04:28.160 volume say from 10 sets to 20 sets you
00:04:30.759 get around 50% more hypertrophy as in
00:04:33.919 generalistic and this relationship seems
00:04:36.360 to hold up all the way to 30 or 40
00:04:39.240 fractional weekly sets if you're
00:04:41.199 watching this you probably want to get
00:04:43.120 as much muscle growth as possible so why
00:04:45.479 wouldn't you just do 40 or more sets per
00:04:47.960 week so it's often hypothesized that as
00:04:50.960 you do additional sets you will see
00:04:54.720 additional hypertrophy but eventually
00:04:56.160 you'll actually see worse hypertrophy it
00:04:58.160 probably does occur at some point but
00:05:00.160 within practical constraints that upper
00:05:02.919 end doesn't seem to be clearly defined
00:05:06.440 for most folks you'll likely grow more
00:05:09.039 muscle if you do more volume more is
00:05:12.520 more that doesn't mean there is no limit
00:05:15.160 to recovery and how much volume you can
00:05:17.840 benefit from but within the studies
00:05:19.720 we've conducted even up to 30 to 40 sets
00:05:22.400 for a given muscle seems to be
00:05:24.199 recoverable and let you more growth we
00:05:26.600 see additional hypertrophy from
00:05:29.000 additional sets
00:05:30.199 with some degree of diminishing returns
00:05:32.360 but not overwhelming diminishing returns
00:05:34.800 and then also no clear point at which
00:05:37.000 there is the downward slope of the
00:05:39.520 inverted U or Worse hypertrophy from
00:05:42.639 additional set volume one criticism you
00:05:44.840 might have is that these pensil likee
00:05:46.560 researchers didn't actually train
00:05:48.199 participants all that hard if they were
00:05:49.880 training as hard as ion there's no way
00:05:51.759 they would benefit from this much volum
00:05:53.560 being a researcher myself I can tell you
00:05:56.360 we train participants hard in fact they
00:05:59.360 probably train harder than most people
00:06:00.960 in the gym we have several people
00:06:03.000 watching them and not just watching them
00:06:04.560 typically also shouting at them
00:06:06.120 providing verbal encouragement on each
00:06:07.800 set additionally they're being
00:06:09.759 financially incentivized to take the
00:06:11.960 training seriously push each set as
00:06:14.280 close to failure as they can so if
00:06:16.319 anything people in these studies are
00:06:18.039 training harder than you are one more
00:06:20.120 reasonable criticism of these results is
00:06:22.280 that these studies often use untrained
00:06:24.199 participants people who are less
00:06:25.960 advanced than you are in other words
00:06:27.960 while trained lifters see less muscle
00:06:30.400 growth they do still benefit from very
00:06:32.639 high volumes trained lifters still see
00:06:35.440 more growth with higher volumes than
00:06:37.560 more volumes while we don't have studies
00:06:39.720 on Ronnie Coleman if there were
00:06:41.919 something to more trained lifters need
00:06:44.680 less volume we would see that play out
00:06:47.039 when comparing studies and untrained to
00:06:49.120 trained lifters all right well couldn't
00:06:51.039 it be novelty couldn't it be the fact
00:06:52.800 that high volumes are beneficial for a
00:06:54.360 few weeks or a few months and then
00:06:56.199 there's no more benefit or couldn't it
00:06:58.080 be that the participants in the study
00:07:00.039 aren't resting for long enough between
00:07:01.560 sets causing each set to become junk
00:07:03.879 volume let's start with a potential
00:07:05.759 claim that uh higher volumes are only
00:07:08.639 beneficial in shorter study durations we
00:07:11.039 did not find evidence supporting that
00:07:12.599 claim in fact if anything we saw that
00:07:16.080 longer study durations had a greater
00:07:18.080 slope of the dose response relationship
00:07:21.319 another claim that's often made is that
00:07:24.280 um higher set volumes are only
00:07:26.520 beneficial if you're doing so-called
00:07:28.199 junk volume and you're doing short rest
00:07:30.560 periods so you're just kind of stacking
00:07:32.280 sets that are not effective in isolation
00:07:34.199 you just need to do more and more of
00:07:35.599 them but we did not find evidence of
00:07:37.919 that as well we saw a similar slope of
00:07:39.879 the dose response relationship at
00:07:41.759 estimates of one minute rest periods and
00:07:44.360 3 minute rest periods and importantly
00:07:46.879 the same goes for training to failure
00:07:49.080 you dear viewer might say I train really
00:07:52.199 hard and take every set to failure all
00:07:55.280 the way well it turns out most of these
00:07:57.599 studies on high training volumes also
00:08:00.280 had participants train to failure and
00:08:02.759 yet even when they trained to failure
00:08:04.759 they still saw a benefit of doing more
00:08:07.039 volume in other words if you can handle
00:08:10.000 more training volume you should be doing
00:08:12.199 more training volume for hypertrophy one
00:08:14.599 of my personal takeaways from this
00:08:17.240 analysis is that the dose response
00:08:19.960 relationship appears to be robust to
00:08:22.960 other training variables so other
00:08:25.800 variables that are discussed on Milo
00:08:27.879 channels or other sources of information
00:08:30.520 to improve your hypertrophy on a per set
00:08:33.320 basis things like length and partials uh
00:08:36.640 being smart with your exercise selection
00:08:39.279 um potentially slightly longer rest
00:08:41.799 periods training closer or all the way
00:08:45.040 to failure potentially even past failure
00:08:47.800 all of those things should almost be
00:08:50.640 thought as separate from the dose the
00:08:52.880 latest scientific results for training
00:08:54.959 volume for building muscle have already
00:08:56.839 been incorporated into myapt our own
00:08:59.560 training app that we've been developing
00:09:01.279 for several years now myapt is soon
00:09:03.560 launching and I'm training with it
00:09:05.160 already so if you'd like to register
00:09:06.920 interest and be notified when it
00:09:08.440 launches please head to myod app.com and
00:09:11.200 sign up to be notified when it launches
00:09:13.320 you'll be able to sign up at a lower
00:09:15.079 price to any other time with all those
00:09:17.000 findings out the way what does all of
00:09:18.720 this mean for you dear viewer well Josh
00:09:21.600 and I can agree on a few things first
00:09:23.800 you can start seeing some muscle growth
00:09:25.880 with as few as four fractional weekly
00:09:28.160 sets for a given muscle that could
00:09:30.040 literally be just one full body walkout
00:09:32.720 a week for your back and biceps to reach
00:09:35.000 four sets all you need to do would be
00:09:37.399 four sets of back training and two
00:09:39.320 direct sets for your biceps and
00:09:41.480 congratulations you have four fractional
00:09:43.720 weekly sets for your biceps which should
00:09:45.920 cause some appreciable muscle grows
00:09:48.320 second you'll start seeing robust
00:09:50.440 hypertrophy with around 6 to 15
00:09:52.959 fractional weekly sets per muscle this
00:09:55.440 could be split up into three full body
00:09:57.279 workouts per week sticking with back and
00:09:59.399 biceps you could do four sets of rows on
00:10:02.040 day one with three sets of curls four
00:10:04.519 sets of back on day two and four sets of
00:10:07.079 back on day three with three sets of
00:10:08.959 curls third if you want to truly
00:10:11.279 maximize muscle growth even if it means
00:10:13.600 spending more time in the gym consider
00:10:16.000 doing 25 or more weekly fractional sets
00:10:19.560 to optimize muscle growth this could be
00:10:21.720 best reserved for specialization phases
00:10:24.279 but honestly I wouldn't be surprised if
00:10:26.040 you could take most if not all of your
00:10:27.880 muscle groups around the this amount of
00:10:29.839 volume and still recover in fact I went
00:10:32.959 and counted the volume for my own free
00:10:35.440 program go check it out in the
00:10:36.880 description assuming you did five sets
00:10:39.279 per exercise around 25 to 30 sets per
00:10:42.240 workout in 5 days of training most major
00:10:45.480 muscles ended up getting around 20 to 30
00:10:48.279 fractional set per week which based on
00:10:50.399 the results of this metth analysis
00:10:52.079 should be very close to maximally
00:10:53.880 effective for muscle hypertrophy
00:10:56.279 alternatively just count how many sets
00:10:58.880 your Curr do it instead of doing only
00:11:01.360 three sets per exercise try doing four
00:11:03.720 or five that can quickly add up now you
00:11:06.279 might tell me that you don't have the
00:11:07.639 time to do super high volume or that you
00:11:09.639 can't recover in those cases here's what
00:11:12.120 Josh recommends right so if you're do if
00:11:13.959 you're going from 15 to 25 sets per week
00:11:16.000 on your chest that might mean that
00:11:17.839 you're dropping your delt training from
00:11:20.760 15 to five sets per week just to to make
00:11:23.639 it a clean example so as a result you're
00:11:26.160 going to do additional sets that have a
00:11:29.360 lower return on investment by taking
00:11:32.480 from higher return on investment sets
00:11:34.639 which very well might be a smart choice
00:11:37.040 based on an individual's goals if they
00:11:38.839 really want to focus on chess growth in
00:11:40.600 this case but just understand the
00:11:42.160 potential trade-offs here likewise it's
00:11:44.959 probably wor picking movements that
00:11:47.320 agree with you picking movements that
00:11:50.040 don't Tire you out a ton but are still
00:11:52.560 effective is a great way to get more
00:11:54.920 volume in for you though it may not be
00:11:57.639 about fatigue if instead you're pressed
00:12:00.000 for time here are some of the best ways
00:12:02.160 to increase the time efficiency of your
00:12:04.560 walkouts and get more training volume in
00:12:06.760 first drop sets a met analysis by
00:12:09.000 Coleman and colleagues found similar
00:12:10.800 hypertrophy when doing multiple
00:12:12.399 traditional sets compared to drop sets
00:12:15.320 however performing drop sets took about
00:12:17.079 a third of the time of doing traditional
00:12:19.079 sets we now have three studies comparing
00:12:21.040 antagonistic perod super sets Su setting
00:12:23.399 two antagonistic Motions like a bench
00:12:25.560 press and a row to doing them separately
00:12:28.040 finding similar muscle group when doing
00:12:30.000 super sets with the benefit of using
00:12:32.000 super sets cutting down on workout time
00:12:34.320 by about 50% you can combine these two
00:12:36.800 techniques by using antagonistic paired
00:12:38.720 super sets and Performing your last set
00:12:40.880 on any exercise as a drop set to cram in
00:12:43.720 even more volume and finally pick the
00:12:45.800 right exercises certain exercises are
00:12:48.000 way more time efficient than others pick
00:12:50.000 dumbbell exercises pick stack loaded
00:12:52.279 machine exercises these exercises will
00:12:54.560 require less setup and you can quickly
00:12:56.279 adjust the weight set to set now I won't
00:12:58.600 go too in depth on these I have a whole
00:13:00.839 video on the topic you can check out but
00:13:03.880 since more volume causes more growth
00:13:06.839 these strategies are something nearly
00:13:09.040 everyone should be using if you have any
00:13:11.920 reasonable time constraints I already
00:13:14.360 hear you say you got bamn science nerd
00:13:17.040 I've been doing low volume forever and
00:13:19.160 I've been growing just fine to that I
00:13:22.240 say you might be correct you're probably
00:13:25.000 seeing grow even with low volumes low
00:13:27.440 volumes can be a super time efficient
00:13:29.320 way to train and to gain a lot of muscle
00:13:31.399 you can keep things super simple just
00:13:33.639 gain some weight eat sufficient protein
00:13:35.880 train with reasonably moderate volumes
00:13:38.120 go close to failure on every set and
00:13:40.320 you'll be good and you'll gain a decent
00:13:42.680 amount of muscle without complicating
00:13:44.600 anything however you won't maximize
00:13:47.240 progress keeping things this simple if
00:13:50.399 you want your best growth you will need
00:13:52.920 to think a bit horer than that finally
00:13:55.959 one question I'm sure I'll get is what
00:13:58.079 about strength here are the takeaways
00:14:00.880 more volume is better to a point but
00:14:03.320 after around five to maybe up to 10 sets
00:14:05.720 per week per movement there's no
00:14:07.519 additional benefit there are heavily
00:14:09.480 diminishing returns for strength
00:14:11.800 compared to hypertrophy importantly
00:14:14.079 indirect sets like lunges for the squat
00:14:16.560 counted fractionally as half a set you
00:14:19.199 can start seeing meaningful improvements
00:14:21.680 with just a set or two of strength walk
00:14:24.360 a week maintaining strength it only
00:14:26.959 takes as little as one set or two a week
00:14:29.959 yep power building is back the
00:14:32.000 difference in results between muscle
00:14:34.399 growth and
00:14:36.199 strength makes sense muscle growth is
00:14:38.920 simply a local physiological adaptation
00:14:41.800 where strength is multifactorial
00:14:44.360 involving technique neuromuscular
00:14:46.360 adaptations and more if anyone's
00:14:48.440 interested I'm happy to make a whole
00:14:50.279 video on the topic let me know cool
00:14:53.079 awesome Josh you wrot down the results
00:14:55.399 very well where can people find your
00:14:57.120 Channel or find you online find your
00:14:59.600 research since you're already on YouTube
00:15:01.720 probably check out our YouTube channel
00:15:03.240 datadriven strength you can find me on
00:15:04.680 Instagram josh. datadriven strength and
00:15:06.320 you can check out our website
00:15:07.720 data-driven strength.com if you made it
00:15:10.399 this far into the video I know this
00:15:12.160 video was a lot to digest and it has
00:15:14.120 some practical ramifications for your
00:15:16.000 own training if there's anything you
00:15:18.279 feel like I didn't explain fully or that
00:15:20.639 you don't quite understand yet please
00:15:22.639 leave a comment below I'll try my best
00:15:24.639 to respond to some of the comments and
00:15:26.480 give some clarification if you're
00:15:27.839 looking for fly training clothing that I
00:15:30.120 fully wrap check out Rascal apparel.com
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