00:03stop crying about the 52 set study
00:07please enough enough enough enough with
00:10a coping and seeing about that study I
00:14have personally have had it now allow me
00:19disclaimers one amazing job by the
00:22researchers on carrying out that study
00:24it was a really well done study and
00:26study that um contributed greatly to the
00:29current literature two I have no uh
00:32official affiliation with the authors of
00:34the study nor have I collaborated on the
00:37b in any sort of weight three my
00:39personal bias is if anything that you
00:43know I would love for lower volumes to
00:45be better than higher volumes and for us
00:47to be able to maximize her birre with
00:49just you know sub 10 sets ideally and
00:52for for those of you that don't know in
00:55the evidence-based lifting Community aka
00:57the top successful that is that
00:59community I literally spat while saying
01:03it PR slip maybe I don't know we've been
01:08having this in unnecessarily intense
01:12sort of discussion discussion debates
01:15not not really much debating going on
01:17there's been this overreaction about a
01:19study that recently came out for those
01:20of you that don't know that study by Nal
01:23you can find the link in the bio
01:24essentially looked at three different
01:26groups of trained individuals who
01:28performed the squad leg person and leg
01:30exended for their quots and over their
01:32period of 12 weeks one group stayed at
01:3522 sets for their quots per week split
01:38in two sessions two training sessions
01:40the other two groups essentially added
01:42sets added four or six sets and
01:45progressed and essentially increased
01:47their volume by quite a bit and the
01:48highest volume group at the end of the
01:50study reached for two weeks they did 52
01:55training now that was the study what the
01:58study found was that all groups made
02:01substantial muscle hypertrophy gains and
02:04there was no statistical significance
02:06between the group that performed the 52
02:09sets in the other groups but if you look
02:11closely at the results you can see that
02:13the group that did more also gain more
02:16and did not lose muscle or overtrain or
02:19whatever if we look at dropouts in the
02:21study the lowest dropouts were in the
02:23highest volume group not that that gives
02:25us a definitive answer to anything but
02:27still worth noting if we look at
02:29strength results the group that did more
02:31volume gained substantially more
02:34strength uh something that everybody has
02:36chosen to ignore or complet this sleep
02:41reason a lot of people lost their minds
02:43over that study even being conducted as
02:46if it's a bad thing to look at extremes
02:48now keep in mind that these individuals
02:50just trained their quads with 52 sets
02:53for the last two weeks on average they
02:55did about 37 sets of quad training per
02:57week if you care about a pro deep dive
03:00in the literature around training volume
03:03uh We've released 7 hours worth of
03:06podcasting with multiple citations and a
03:09lot of uh Insight in the history of
03:12training willing research go ahead and
03:15check out the strong Stronger by science
03:16podcast um and specifically the episodes
03:19extreme volumes extreme gains question
03:21mark part one and part two for an
03:24absolute deep de now what has annoyed me
03:27the most aside from people questioning
03:31whether the study was legit cuz that's a
03:33big accusation made and also acting as
03:36if having that study is a Bad Thing
03:39acting as if those researchers
03:41contributing to the current literature
03:43with an extreme study is a bad thing as
03:46if we don't have multiple studies in
03:48many other fields that are proof of
03:49concept studies or whatever that look at
03:51extreme things nobody lost their minds
03:53over that study that took people and had
03:55them stress their calves uh what what
03:57was it like 7 hours a week at a 9 out of
04:0010 intensity um so daily but aside from
04:04that what has annoyed me personally the
04:07most is that people have literally
04:11argued and have made videos and reaction
04:14over something nobody has said on the
04:18back of that study there was nobody that
04:20said okay there's this study now we're
04:23going to take the results of the study
04:26and we're going to prescribe 52 sets for
04:29every everybody out there or 37 sets
04:32without considering their previous
04:33training volume their preferences their
04:35recovery capabilities or whatever nobody
04:38nobody came out and said okay this study
04:41is now has now changed my volume
04:43recommendations and I'm going to shift
04:45to much more extreme training Vols for
04:48everybody no matter their circumstances
04:49there's no greater conspiracy the here
04:51even if you were to listen to podcast
04:54with myself Milo and Dr Brad sheld going
04:58over the that study of the results the
05:02Practical takeaways from that study are
05:05at best hey if you want to do more for a
05:09certain muscle group the current
05:11literature shows that you're not going
05:13to lose muscle and you're not going to
05:15randomly overt trrain and in some cases
05:17you may actually be able to make more
05:20Gams so if you're working with an
05:22individual or with yourself and you have
05:24that one muscle group that it does not
05:26seem to grow no matter what and you've
05:28been doing you know 10 to 20 sets per
05:30muscle group for that muscle group per
05:32week you may be able to do 20 to 30 sets
05:34or maybe even a bit more and potentially
05:38make that educated bet and potentially
05:41make some more gains not that we all
05:43need to be doing more and more and more
05:48or that there's a new volume range that
05:50everybody should be following for each
05:54simultaneously phone out because the
05:56extreme reaction that this study
05:59received I think thing somewhat came off
06:01the back of meme file and I made and
06:04collaborated with on Instagram with Dr
06:06Brad sheld where we're essentially I'll
06:08show it on the screen on on as a title
06:10we have the chn B is a myth question
06:12mark exclamation mark on the side on the
06:16side we have a bunch of soy jaacks
06:18saying no you're doing too many sets a
06:20picture of Mike mener you're actually
06:22going to lose muscle and an article that
06:24says junk volume is hurting your gaze
06:26and on the right side you have a chat
06:28telling you really even 30 plus sets
06:30increases muscle growth which is a fact
06:3430 plus sets does increase muscle growth
06:36now whether that's more than 20 sets
06:40whether that's okay for everybody that
06:43is a different question but the point of
06:44that Meme was that hey you're not going
06:47to suddenly overtrain or lose muscle
06:50even if you push has 30 sets for a
06:52muscle grp per week obviously while not
06:54ignoring your body telling you hey I am
06:57clearly overreaching here you're
06:58extremely short or you're losing sleep
07:00and you're in pain every day still doing
07:0230 plus sets per week obviously that's
07:05implied let's read the caption that
07:07spurred a lot of this controversy Now
07:09new study doing 37 weekly sets leads to
07:12more muscle growth than 20 weekly sets
07:14question mark based on this study proba
07:17it's worth noting that the best strength
07:18gains occurred in the high volume 37
07:20weekly sit group additionally while
07:22hypertrophy outcomes were most favorable
07:24in the high volume group differences
07:25were not significant that said the
07:27magnitude of difference was not worthy
07:29and likely of practical significance as
07:32you can see on the screen a few notes to
07:34contextualize these findings
07:35participants were training males with an
07:36average sad of 1 RM of about 140 kg they
07:39took at least 2 minutes of rest between
07:41sets and since we're taking to two or
07:43zero R now the text says approximately 2
07:48rir which may be a limitation
07:50additionally Ving was split across two
07:52weekly sessions meaning per session
07:53volume for the 12 was on average 11
07:55versus 16 versus 19 sets now you could
07:59ignore that finding say well the
08:00difference in h wearing statistically
08:02significant while it can be argued
08:03whether that's a good view is a
08:05statistically a significant P value of
08:070.051 really all that different from a
08:09significant P value of
08:110.049 we must view these findings in
08:14light uh of other research on very high
08:16volumes when you zoom out you see that
08:18this finding is not isolated most of the
08:22other studies we were able to find found
08:24generally better hyper when performing
08:26over 25 to 30 sets versus less than with
08:2920 week sets per muscle group and three
08:31studies with pure and all findings
08:33usually with smaller volume differences
08:35between groups but here are some
08:37implications first the wor months of jun
08:40volume the upper limit of productive PR
08:42session and weekly volume is likely
08:44higher than we thought you may see more
08:46girls doing over 30 sets uh per week for
08:49muscle group that do 10 to 20 likewise
08:51you can likely get up to 15 or more sets
08:53in the session and continue to see
08:54additional growth versus limiting it to
08:5610 finally this may LED uh cre creat
08:59anization phases with higher volumes
09:02training all muscle groups with this
09:04month volume may be challenging in terms
09:06of both time invest and overall recovery
09:09now that was the meme that essentially
09:12started a bunch of controversy and
09:14people were arguing against the idea
09:17that you have to suddenly perform so
09:20much more training volume and that you
09:22should start at these extreme
09:25volum this is another piece of the
09:29as it stands there seems to be a dose
09:32response relationship between training
09:33volume and hypertrophy without that
09:35meaning it should be starting at 30 sets
09:38per muscle grp per week everybody
09:40including those accused of a high volume
09:42bias are still recommending 10 plus sets
09:45per week 10 to 20 sets per muscle group
09:47if you want to make every educated there
09:49that you can on maximizing hypertrophy
09:52that doesn't mean that four sets for
09:54musle for week one get you gazed it
09:56doesn't mean that everybody will be able
09:57to respond the same to 30 plus sets but
10:01on average and factoring in the all the
10:05assumptions that I have mentioned if you
10:07can tolerate more volume and you want to
10:09tell yourself that okay I'm doing
10:10everything in my capability to
10:12absolutely maximize High perch fee then
10:15there are some cases where you could go
10:18and do 30 sets for a given muscle group
10:21per week what it be the most is that
10:24people were and are still arguing
10:26against something nobody really said
10:29nobody said that hey this is the new
10:33standard this is the new volume
10:34recommendation our reaction was like oh
10:37now people are going to start
10:38recommending 52 sets for a week that's
10:40way too much ha then the study came out
10:43we read it thought oh cool actually that
10:47oper threshold may be higher than we
10:49thought cool another piece of the puzzle
10:53recommendations don't change but for
10:55that one client who really wants their
10:57CS to be bigger and they'd be doing 20
10:59sets per week for their cops now maybe
11:01they can do 35 sets and a worst case
11:04scenario they want lose gains and
11:06they're going to make the same gains as
11:07they would with 25 sets but there's a
11:09chance they may make some additional
11:11gains keep in mind that just because
11:15there are certain studies that do show
11:18that extreme training volumes may
11:20actually lead to more growth you
11:22shouldn't take that and just run with
11:25that as your default approach to train V
11:27I would even recommend people start a
11:29bit lower start at the you know six to
11:3110 sets per mus per week build from
11:34there obviously judging whether you're
11:36making progress or not is very difficult
11:39after a specific point in your lifting
11:41career if you're 10 years deep you won't
11:44really know if something is really
11:45working unless you're that one guy that
11:48is you know getting an ultrasound
11:50measurement every few weeks and you're
11:52controlling for liter me every variable
11:54in your life but even then you won't
11:55know if what you're doing works better
11:57or worse than something else that you
11:59could be doing all that to
12:01say don't lose your mind over what
12:06people are saying about the study and
12:08how it's presented there's no high
12:10volume conspiracy nobody's telling you
12:13that you're not going to be making
12:14amazing gains with a few sets per week
12:16even those that are accused of being
12:18biased towards High BS will'll tell you
12:21even in the papers that are usually
12:23criticized that a few sets per week are
12:25going to lead to significant gains and
12:27that if you want more going up with 10
12:29sets per muzzle group per week is
12:31probably a good idea and it's likely to
12:34get you more gains that said enough with
12:36the crying about that study enough with
12:39a random accusations Assan also pointed
12:41towards the authors of the study or the
12:43exercise science field stop coping stop
12:47sing it's another small piece of the
12:49puzzle let it rest let's please move on
12:52and for those of you watching that we're
12:53caught in the crossfire nothing has
12:55really changed as far as Walling
12:57recommendations go exerise side is not
12:59lost things are not they're not worse
13:02than they were back in the day it's not
13:04like they're doing these crazy studies
13:06now whoever says that does not really
13:08understand science thank you so much for
13:10watching don't forget to like subscribe
13:12hit the notification Bell and the next
13:14time you hear somebody cried about the
13:16study and complain about the state of
13:17exercise science slap them and then deal
13:21with the consequences yourself this is
13:23not a channel that advises you to be
13:26actually physically causing harm to
13:28people it was all just a joke here's
13:30your disclaimer you thought you could
13:31sue me you're not going to sue me this
13:33is not medical advice this is not legal
13:35advice this is not by any means any
13:38actual serious advice for entertainment
13:40purposes only as they see in front of
13:41every rap video clip where they actively
13:44talk about actual cases of people dying
13:47so thank you for watching night's try
13:49Matrix we're still out here
