Ep. 57 Does training until failure result in more gains? Let's find out!

Hey guys, Dr. Arvin here, Luke Lango here and you are listening to "Bubble Mataan!" So I hope you guys heard our previous episode whereby I talked about Covid and if you're test positive and how do you get back to physical activity and things to be done if you're vaccinated and how do you get back to physical activity, I know it's quite a lengthy one. Luke was complaining. But you know like everything that I do look, I always have a tendency to explain what I'm talking about because I don't think people should be blindsided with the correct information. I don't want to just give you a statement telling you like this is what you should follow and that's it. I want you to be able to understand why I'm where I'm coming from. Yeah and and I have nothing wrong with that. In fact, I don't think so. I think if you guys had the episode you didn't hear much of me speak because I was actually just generally like oh okay because I was also listening as well trying to gather information like so that I too can be able to pass it on to people who ask me questions in my DMs as well. Yeah and yeah basically we want we want to make sure that you guys out there listening get the best content, the best structure. We don't want to bore you. We want to make things interesting. We want to make things educational. We just want this episode. They want this like entire podcast to resonate with our audience in any meaningful way. Yeah. All right. Okay, let's get back to the episode today. So today I'm going to talk about trained failure. Now this is much relation to our hypertrophy series. Okay, so I'm just continuing the the continuum of hypertrophy series. Yeah. Okay, so this is one of the things that is going to be important to talk about training to failure whether training to failure is important or not. Okay, now what is training to failure? Training to failure is basically what happens to a muscle, muscle goes to failure which refers to the point at which the strength training set at which you can no longer perform a set with proper technical proficiency. There are different types of failures, right? Yeah, there's different kind of failure but this is we're talking about technical failure. Technical failure. Okay, so so you're so if you have a predetermined range of motion, basically you're not cutting short the range of motion beyond like a certain percentage or the technique that you're using is not going off. Okay, so before we move on from there, are you going to explain the types of failure? I mean, just to give people a little bit of context like technical, mechanical, so people know what you're referring to. Okay, yeah, I'm not going to but since you asked, I will. Okay, so when we're talking about technical failure per se, we're talking about range of motion and the technique you're using for that particular exercise. Okay, now when you're talking about mechanical failure, it could be for multiple reasons. Okay, so that's why you have things like a drop set which is just dropping the loads and there's a mechanical drop set whereby you change the dynamics or the movement pattern of your hands. So let's say we're doing a lateral raise. Instead of your hands out wide, you're bringing your hands in is to reduce the mechanical disadvantage. Okay, and you can continue with the same load but because the mechanical disadvantage is reduced, you're you're actually doing somewhat of a mechanical drop set. Okay, so that means you have a shorter arm span. So it's easier to perform the lateral raise with the same load. So this is also a form of failure because you can't put your hands out wide anymore and you bring it closer. Okay, so that is actually a mechanical drop set. So there's a mechanical failure as well. Now, most people use these terms interchangeably like mechanical fails in technical failure. But just to be clear, there's what it means. The other thing that you can actually have is a task failure. Now, task failure depends where you read or what you read much like an OTS. So the semantics can be different based on who is talking about it. Now, when it comes to hypertrophy, I prefer to use these two terms when it comes to failure which is task failure versus muscular failure. Now to make it clear when I say muscular failure, we're talking with the primary muscle. So we're talking about say squats. Okay, squats. Yeah, so a bicycle or no, easier is a row. Okay, let's say a row, for instance. So if you're doing a bent over above a row, the muscle you're trying to work on is say at this point, the rhombods and metraps. Okay, now, if the rhombods and metraps fail during the academy, you can't do a pull anymore because the rhombods and metraps can't retract the scapula anymore. That is termed as a muscular failure. If you're doing a Bulgarian split squat, your quads just can't do another extension. That is a muscular failure period. Now, what is the difference with that and task failure is when you're doing a bubble row, the one that fails is your grip and not the muscle that you're working on. That is a task failure. When you're doing Bulgarian split squats, you can hold the dumbbell anymore and you stop because of that, that is a task failure. Okay, so when we're talking about hypertrophy, the most important thing that we want, we want to achieve is getting the muscle closer to failure and not stopping the exercise because of task failure. If you're hearing ambulance behind us, it's because ambulance are moving, I think. Yeah, on a daily basis, I will see at least five ambulances driving with me when I'm walking into work. Okay, COVID season. Anyway, yeah, so that's that. So when you're talking about hypertrophy, it is important to keep in mind that whatever exercise you choose should be towards achieving muscular failure. Okay, that means, so that's why when the debate goes on like, oh, squat is the king of exercises, squat is the best leg developer and then comes look, lingo and says, no, I can do it with hex squats, I can do it with leg press. And the floor is like, no, but squats is the king of exercises. And you're like, no, with hex squats, I can take the muscle to them failure with leg presses. I can do an extra five reps without worrying my back crumbling. Okay, that is the difference because with machine-based exercises, I'm not saying that freeway exercises are bad, they are fantastic for hypertrophy. But when you add certain machine-based sizes or certain assisted exercises, you can really throttle the muscle towards failure and not be stopped by a task failure. So what is the problem with like things like squats? It's like instead of your quads feeling fatigue, you stop because your back feels fatigue or your shoulders can take it anymore. Okay, yeah, and don't don't believe someone when it says like, oh, when I squat, I only use my quads and I I move my body, I adjust my body in such a way that I use my quads. No, no, no, no, no, don't go shit. Yeah, you're not squatting enough. Yeah, don't try to pull some story out of your ass and then tell me that, oh, I use my quads because I don't fully lock out at the top, I keep my knees bent, my ankle, my ankle here, my torso here, my degrees here, the sun and moon aligned in one side. That's how I use my quads more, I'm sure. Yeah, so yeah, so when even when I talk to you with my hypertrophy seminars, this is one of the things I want to highlight, it's like you have to make decisions based on what you want to achieve. Don't be emotionally biased with the exercise simply because you have some feelings for it, okay. If you tell me bendable bubble rolls are the best for back, because I will tell you a tea bar with a chest support is better simply because I can really smash my back without worrying of my low back giving way or my hamstring feeling fatigue because of holding the position. That kind of thing. So I'm not saying that bubble rolls are bad, I'm just saying that probably there are other ways you can also achieve the same thing, okay. Now, you will see that many grades will use the best of both worlds. If you look at Tom Platt's, he does haxquads are crazy, okay. They do CC squats and so on and so forth. The haxquads is a great exercise to build your quads because you can smash those quads, okay. So those are things that you have to understand the difference between a task failure and a mask failure. If you need to wrap, use wraps in order for your, the bar to stay on your hands longer, do it because the target here is hypertrophy. Not whether you can do bubble rolls and hold the bar longer. It's different if you're a power lifter. Powerlifting, you cannot use wraps during the competition. So it makes sense that you train deadlifts without wraps because you want your grip to be that strong. It's important because if you can't lift because your grip is weak and not because your hands are glued or back are weak, then you are failing the exercise because of something that could be also fixed, all right. So it's a bit different in that way. So when we train the failure, right. I think you mean straps, right? Yeah, yeah, yeah, yeah. So for you, those are the listening wrist wraps and wrist wraps is very different. It is a strap strap. This one I'm putting you not going to the gym for two months. So straps is what you see most people who wrap a piece of material around their wrists and then around the bar. Yeah. A wrist wraps is something they wrap around just their wrists to provide support. Correct, correct, correct. Thanks for correcting. Even I didn't catch that. Yeah, all right. Anyway, yeah. So, so many, we're talking about training the failure, right? This is something that I came across when I was reading like many of frontels articles as well. Training the failure becomes increasingly important if you're using lighter loads compared to heavier loads. Okay, let that sink in a bit because when you're using heavier loads, chances of you recruiting higher threshold motor units are much higher from the get go. Say you're using an 80% one RM, which is probably an eight wrap max, okay? Chances are by the time you hit your third wrap, you're capped out already. You already recruited every fiber that is, okay? At this point, what is increasing is just the signal strength, okay? So the chances of you achieving similar hypertrophy to someone who's training to failure using the same load, say 80%, you train to failure, I train to two reps from failure. The difference between our hypertrophy might not even exist. Okay? Now this is different compared to someone who is training with 40% 100 max versus you who is training 80% 100 max. If that person doesn't train to failure, chances are they will not get any hypertrophy or very, very little hypertrophy compared to you. So what are the difference here? This is a hand-man size principle. If you have never heard it, you're going to hear it for the first time. I should have spoken about it many times actually. So hand-man size principle tells you that whenever you're actually recruiting the muscle fibers, it's always going to recruit from the lower trachomeo to units, the higher trachomeo to units, depending on which loads you choose. If you're a person who's going to train with lighter loads, say you're doing a rehabilitation, you only can work with 30% 40% 100 max, chances are you're going to use lower trachomeo to units first. And lower trachomeo to units governs or controls type 1 fibers mostly. They are more aerobic fibers. They are more fatigue resistant fibers. They're more mitochondrial-based fibers. So they don't have much hypertrophic potential. They do, but very, very little. It's the bigger guys, the bigger higher trachomeo to units, type 2 fibers, type 2A fibers and type 2X fibers, which has the most potential to hypertrophy. So when you're talking about hypertrophy, you need to go to that zone. You need to bring the muscle to that zone. You need to bring a recruitment to that zone. You need to develop enough tension to bring your training to that zone. So when you're using lighter loads, it's going to take more reps for you to reach that. I will talk about a couple of reasons that was done to prove this particular concept. So therefore performing resistance training exercises sets to momentary muscular failure. It's thought to be necessary to recruit all possible motor units. I hope that is understood. Now, the question at hand is, is there a difference between train people and untrained people? It's something I'll talk about in a bit. So what causes a muscle to go to failure? Fatigue. Whenever you're reaching any kind of technical failure for a particular load, you're reaching fatigue for that particular load, or you're reaching difficulty to do that particular load. As the fatigue increases, recruitment maxes out, contraction speed reduces, mechanical tension reaches its upper limits for a particular load. So that's what causes a muscle to go to failure. This technical failure, I'm not talking about your muscles ripping or tearing and those kind of things. Now, do you reach muscular failure at the similar points for a particular weight for a particular weight all the time? Not necessarily. That means if you could do 100 kilos for 10 reps today, will you do 10 reps the next time you come? There are many confounding factors when it comes to how we feel or how we perform on a particular day. Whether you fought with your girlfriend or was work longer. Under your sleep terrible and so on. A lot of things can actually confirm. Basically, when you are testing your 10 reps max, it's hopefully done in the period where you were the fittest or the best to perform it. It's not necessary that you will perform at the same level every day, but you will perform in that same region almost every day. It means you might get 9 reps one day, you might get 11 on a better day and so on. So yeah, so it depends on which set you're doing. If you're doing set number one, you're not necessarily going to get 10 reps on set number five. You might get 9 or 8. That's where auto-regulation comes in. How long within sets you're resting? Are you resting a minute? Are you resting three minutes? Are you resting five minutes? The longer you rest, the better you recover is the possibility to have constant amount of repetitions from set to set increases. So yeah, you so you will not reach same amount of failure from set to set based on even the rest periods. We have seen that in studies. That's called as rap decay. Whether it is your first or your last workout. Are you talking about your first workout? Are you talking about the fifth workout of your day? The amount of fatigue you have accrued along the way with other workouts could actually cause this workout for you to get lesser repetitions. So if you put your benches, your last exercise instead of your first, chance of you getting 10 reps 100 kilos is probably going to reduce. Probably going to get 8. So that's another thing. And how much systemic fatigue have you accrued? Which training session is the fifth training session of the week? Are you ramping up your fatigue? Is all your training really that hard and so forth? A lot of things are taken into account because it is not just that straight forward. Okay. So whatever judgment you do is based on that. So so not all failures are treated equally. Okay. So as I as we discussed earlier and look broader the question. So it's all primed must all failures are primary muscle related. No, task fillers are more to supporting muscle failures. And technical failures are muscle failure is more related to the muscle at hand or the primary muscle. So what actually happens when the muscle is fatigue? Higher threshold motor units are recruited earlier. Basically when your muscles are starting to get fatigue, your chances of recruiting higher threshold motor units from the very start or earlier increases. But how does it make sense is save you're doing a set of 25 repetitions and you took all sets to almost failure. Okay. So you're doing four sets of say 25 repetition laterals. For instance, okay. So the first set you probably can get 25 repetitions say 23 repetitions say two reps from failure. Your second set you might not be able to get 23 repetitions because that first set was already metabolically fatiguing. You're creating a lot of lactate, a lot of hydrogen, a lot of phosphates and so on. So that that particular fatigue because of metabolic metabolites and also the calcium sensitivity and so on so forth. Okay. It's it's far more detailed than that. Okay. Basically you're developing some fatigue. It causes your body to actually reach higher threshold motor units a lot earlier. Maybe from the on the 20th wrap, you're already there already. Okay. And as the as the sets progress, chances are if your if your respirers are really short as well, your fatigue levels increasing. So the need to bring in the higher threshold motor units earlier becomes evidently more possible. Okay. So that's something that can happen because the amount of five, amount of force that a fiber can produce when it's fatigue starts reducing when you are you're reaching a higher level of fatigue. Okay. So this is actually one of the reasons why we get injured. If you watch a football game, most of the hamstring injuries don't happen on the first minute. It happens maybe about the 48 minute of a half or after the 70th minute of the second half. Okay. Simply because they're fatigue. So that means the possibility of that muscle to produce force or to lengthen eccentric force to be produced at that point when the fatigue is reducing. And when you expect it to act the way it was in the first minute, chances are you going to tear the muscle. Okay. That's why injuries happens later in a half because of fatigue. Okay. So if I hope that makes sense. So the central nervous system has to ramp up signals in order to produce the same amount of force. Okay. So if say it was going at 60% CNS hm potentials in order for you to lift 100 kilos on your fourth set or your fifth set, it has to ramp up maybe to 80% of signals going down in order for you to lift 100 kilos for 10 reps because fatigue is coming in the way. So each muscle fiber has lesser potential to produce higher amount of force because of fatigue. Again, it's not so straightforward but it's one of the reasons why fatigue causes higher recruitment early on. Okay. So that's actually the reason why metabolic sets or how metabolic sets work. So it's a good way to bring in higher threshold mode units when you're training. Okay. So as we know that there are three two main reasons for why hypertrophy happens. Mechanical tension and metabolic stress. Massage damage is questionable at this point. Okay. So these two ways are how we actually train to achieve hypertrophy and if you're using the metabolic way to actually train, you are also going to develop a lot of mechanical tension by just towards the end of the set. All right. So when it comes to hypertrophy, there's some caveats that needs to be met. Okay. Number one is recruiting as much higher threshold mode to units as possible. Okay. Listen to this part because this part is important. Okay. So recruiting as much higher threshold mode to units as possible. There are particularly units. These are particularly units that involve the type two muscle fibers and that have the highest potential for hypertrophy. The next caveat is you must achieve high levels of mechanical tension. Okay. So this is not necessarily low dependent as fatigue increases mechanical tension experience by each muscle fiber. Fibers also increases faster. Okay. So it is important to understand you can reach mechanical tension in two ways. Number one is metabolic stress. Number two is just using heavy loads. Okay. So now the question is in that case, if I was doing a clean injure, can I hypertrophy from that? Yes, you can but not to the point where someone who is doing a traditional shoulder press or a deadlift will. Okay. Why? Because the point of a clean injure is to move the bar as fast as possible. Now if you have seen the force velocity curve, okay. Power movement is somewhere in between. Okay. When speed is high, the amount of force produced is low, but recruitment is high. Okay. Because the perceived effort for you to lift that bar is extremely high, because you're going to pull that bar with all your might. Okay. So the brain will create a high signal to clear that bar. Okay. So the recruitment is going to be super high, but each fiber will not be able or will not produce as much tension as someone who's doing a traditional deadlift. Okay. Because you're not moving the bar over a second, you're moving the bar over five seconds. So you're more time for recruitment. When you're more time for recruitment, you're more time for tension develop. So you can clear more So, if you see, if you watch any weight lifter, there are clean and jerk weight versus their deadlift weight. It's different, probably by 60-70%, okay? So, if you see that the clean and jerk is say 70 kilos, their deadlift is probably about 100, okay? So, it's because of that. Because those recruitment is high, they can't produce much force. So, you have to reduce the weight. So, when the question is asked, can you hypertrophy from power, from like explosive movements? Yes, you can, but the amount you can hypertrophy is not going to be as high as someone who's doing traditional training. I hope that's understood. So, two of these caveats have to be met. Mechanical tension and recruitment. Not necessary to have high mechanical tension with higher recruitment, but if you have high mechanical tension, you have definitely higher recruitment. Okay? So, yeah. So, let's go down to what the research says. Okay? So, there are a couple of papers that I've talked about, whether you need to train the failure or not, okay? And it depends whether you're trained, untrained, and set the same host of studies were done in males. Okay? And most studies were done in younger population. So, we don't have much about a adolescence. We don't have much about the late 40s people who are elderly. So, we are making a lot of assumptions. Based on some of the studies you have done, whether you will apply to someone who's 60 years old. You're training a 60-year-old auntie. Will you still have a training to failure? Chances are no. Okay? But we don't have enough research to back that up. So, we are making a decision based on best practice. But isn't like training to failure relative? It is. It is. It's relative. But you get it now. See, if a 60-year-old lady, will you train her to 100 from failure? Just because you want to hypertrophy her. You get it now. So, are you sure that the dorms that you will experience after that will be so bad that it will affect her daily living? Which is more important, you know? So, the practice that you use with these people will be different than training a 30-year-old or 20-year-old. They probably will be able to deal with dorms and so on and so forth. It does really affect the activity. So, we have to use a little bit of best sense. Yeah, also mainly because once your elderly people in their 60s all have already existing conditions like sarcopenia, the reduction in loss of muscle, osteoporosis, osteopenia, And not only that, they also have things like degenerative tissues, digestive tendon, degenerative ligaments, you know, like meniscus and so on and so forth. So, it's not going to be just that straightforward with them. Yeah, it's not. Yeah, you can train them to failure, but they end up with some meniscus injury after that. Because of that. Because of that. A lot of things has to be considered. So, what I'm saying right now is best practice based on fit individuals. Okay. Healthy individuals. Yeah, so it's difficult for me to start targeting each population that's around there. But so, using your best knowledge with those people is important. You know, if someone is obese and training for the first time, for the first six months, do you train them to failure? Do you think that's the best practice? Get it now. So, they come back with the next session. You know, those are the things you want to ask. Compared to training me and look. You know, we are different. We are geared different. Those kind of things. So, those are the things we are thinking about. Okay. So, let's talk about what research is right now. So, I'm not going to go back to like the 1980s research and what Kramer did and so on. So, for the 1990s research and so on. I'm going to come up with something which was a bit more earlier. I mean, recent. Sorry. So, so, let's obvious. I did a, I hope I said the name right. Less VCS. How do you spell it? L-A-S-E-V-I-C-I-U-S. They had to make his name difficult. Yeah, his name is Thiago. So, I'm going to say Thiago less. You should just say Thiago less. No, but you know, in paper, you have to use the last name first. So, when you say at all, it's always the last name at all. This is his first name. It's also equally as unique as his last name. It's okay. So, so, in 2019, the people was released in General Strength and Conditioning. So, what they did was, they wanted to answer this question whether you need to train to failure or not. Okay. Take in hand that these were untrained individuals. Basically, they are physically active but they are not resistant trained. Okay. So, they took 32 untrained males, divide them into four groups. Basically, it's four limbs. Okay. So, when we're talking about some studies, we're not using the person. We're using the limb. Basically, your right is versus your left. Okay. So, if you're in the high, high load group, your left will say do high load to failure. The right will do high load to not to failure. Okay. So, basically, it's limbs. Hope you guys understand that. It's weird, I know. So, four groups. Four groups of limbs. But these 32 injured divided into two groups. So, 16 in one group. Okay. So, that's the confusing part. So, these 32 individuals were divided into two groups. Yeah. Either you're a high load group or your low load group. In high load group. High load group. Or low load group. Or low load group. Yeah. So, if you're in the high load group, you say we're doing extensions here. So, it's the right leg extension versus the left leg extension. Okay. So, the right limb is going to be trained to fail. The left limb is not going to be trained to fail. And this applies for the upper limbs as well. I know. They're basically training on leg extensions. Oh, so there's no- There's this protocol using leg extensions. Okay. So, this, okay. Okay. So, there are going to be two groups. And each group is subdivided into two more groups. So, hence why you have four groups. So, there's high load, trained to failure. High load did not train to failure. There's low load trained to failure. And low load did not train to failure. Okay. And that's it. Okay. So, the low load group did 30% on an arm. The high load group did 80% on an arm. Okay. Now, the group that did not train to failure. Did 60% of the repetition. The group- The limb that did to failure. So, if I did 10 reps for leg extension on the right leg. I only did six reps for the left leg. Okay. Same load. Just number of repetitions were different. Okay. So, they used 60% as a- As a not training to failure. Okay. Okay. Now, so, in order to make it- To reduce the confounding factors, they even matched the volume. They made- If the right leg did three sets, the left leg had to do five sets. In order to match the number of- Yeah. The ultimate and yeah. Number of repetitions done- Yeah. All together. Okay. So, they- The volume was equated in here. Yes. Volume was equated. And just trying to- I'm worried if I just say volume was equated- Well, understand what the hell is volume is equated. Yeah. So, when volume is equated, basically you're matching the sets and repetitions. Okay. So, if I did three sets of 10 repetitions on the right leg which trained to failure. The left leg had to do five sets of six repetitions. Yeah. So, it all ends up being 30. 30. Yeah. The volume is equated. Yeah. Okay. So, volume was equated in this study. Okay. So, it's an eight-week protocol. And they wanted to see how much a hypertrophy was attained. And how much of strength was attained. Okay. So, the strength part is going to shock some of you. Okay. But, this is where the direction of the evidence is moving. Okay. Now, the group that trained with high-road- High-load training to failure. High-load did not train to failure. And low-load that trained to failure. All had similar hypertrophy. And we have said this before. If you picked a load between 30% to 85% 100 max. If you trained it close to failure, you will gain similar hypertrophy. Okay. So, would you say that. So, would you say that's like the highlight of your episode? Yeah. Okay, good. Good, then. No, I mean, that's a good one. And kudos to you for simplifying that equated thing. Yeah. That's like, ask you pointed out like, "Could you explain what equated means?" Yeah. Not bad. Looks like Dr. Arvind is actually finally becoming more and more easier with his complex terms and layman terms. All right. So, the group that actually did. The first three groups, besides the group that did low-load with not failure. Okay. All had about hypertrophy, but six to seven centimeters squared. Of cross-section area. Yeah, cross-section area of increasing the quads. Okay. Six to seven. So, the group that did not train the failure with low-loads, which only had two. Oh, okay. So, there's almost three to four times more. Yeah. Okay, on average. Okay. So, you can see that the vast difference. But you see the group that did low-load by train the failure. They had almost similar to the group that trained high-load. Okay. Now. So, I will explain about that later. Stop more details of later. And the one RM increment were definitely predominant in the group that did high-load. But what's more interesting is, the group that did not train the failure had similar one RM improvement as the group that trained the failure. So. So. When it comes to hypertrophy, it has been said that training the failure is important. Training. But when you're using high loads, I'm talking about 80% 100 max. Your recruitment is already high from the get-go. Okay. So, when you volume equated, okay. When you volume equated, chances are you're going to gain same amount of hypertrophy in the end. Okay. That means you have to do five sets. You know, you cannot just stop at three sets. Six repetitions on three sets, then definitely. If they didn't volume equate, chances are the group that trained the failure probably had more hypertrophy. Okay. But because they volume equated and we know that volume is one of the most important determinants of hypertrophy. Okay. The effect was the same. Okay. Okay. So, with high load training, it is not really important to train the failure as long as the volume is equated. Okay. But when it comes to low load training, it is a must to train to close to failure or to failure. Okay. In this study, the training really far from failure, which is 60% 100 max. So, why did I say close to failure? So, Nobrager had already studied in 2018 and found that despite you training the failure or not to failure, with low loads of high loads, you will get similar hypertrophy. But the difference in this protocol was, they did use 30% and 80% 100 max for the low load and high load. but the difference was the group that did not train the failure stopped about 1 or 2 reps. saya atau felia. Bersiapnya mereka pergi ke tempat. jika saya bawa kata-kata, saya bawa kata-kata. dan awak buat 10 repetitian, awak takkan. tidak berkata, awak nak berkata, mereka berkata. dia berkata, "Apa berkata, kita berkata. sebab mereka tahu awak dah berkata. dia berkata, "Apa berkata, "Apa berkata, "Apa berkata. dia berkata, di dalam kelihatan. Jadi, itu jika mereka tahu. it wasn't actually training to feel that that was the only way to get a hypertrophy training. Close to failure actually gets you to similar hypertrophy regardless of whether you use high loads or low loads. So that's why in that study both groups are all four groups in that particular study, all achieved similar hypertrophy. As compared to a Thiago study. In Thiago study, 60% is really far off. ia sangat cepat. So, a group that did. Even if it's volume-equated, with low lows, they did volume-equated. They did. Fundamentally, second, the group that did fail, they did 34 repetitions, the group that did not train the failed, did 19 repetitions, but did five sets instead. Despite being volume-equated, it still did not get enough hypertrophy. You know why? Hanuman-size principle. Because when you train so far away from failure, which is 60%,. saya hanya tak dapat memakai kemungkinan. dia memakai kemungkinan yang mencari. dia mungkin memakai kemungkinan yang mencari. Mungkin, anda boleh just like a refresher untuk people listening out there. Type 1 dan Type 2. Okay, so Type 1 fibus, okay, to be simple, there are two types of fibres in two types of skeleton muscle fibres in our body. Okay. So, when you talk about skeleton muscle fibres, you're talking about the muscles that are attached like your quads and your biceps and so on and so forth. Okay, so Type 1 fibres are very aerobic dominant fibres. Basically, they are very good with oxygen. They require oxygen to function. They are very strong on using fats dan kemudian lelaki. Dan kemudian lelaki. Dan kemudian lelaki. Dan kemudian lelaki. So anyway, yeah. So there's type 1 fibres, they're very very oxygen-dependent. So type 2 fibres, there essentially, we talk about 2 types. And especially more than, there's subtypes in here. Okay, so there's 2A and 2X, okay? So the majority of the fibres that we actually possess after we start training is 2A. Because 2X, it's very strong. It's very high threshold motor units, but it's super easily fatigable, okay? Jadi maksudnya, tetapi semua maksudnya cakap dengan perlukan. So basically type 2x has very poor fatigue resistance. Ya, so what happens if the body is, whenever you start training, the body actually shifts the type 2x to type 2a. Okay? So type 2a fibers are more fatigue resistant. They are more glycolytic and creating based muscles. They are very strong muscle fibers as well. They are very high-trashable motorion as well. And both these type 2 fibers have very high potential for hypertrophy. So that is a different type. One fibres don't have as much potential phypertrophy, but they are good long lasting muscles for mostly like postural work and so on. Okay, so your postural muscles which are maintaining your posture like your soleus is 80% type one fibres because in order for you to send upright you need your soleus to work like day in day out, every hour, every minute. Unless you're sleeping. Okay. So as compared to your gastrocnomies which helps you jump and leap and those kind of things. Okay. So those are the difference between those two fibres. Okay. so when we're talking about hypertrophy, we're talking about triggering type 2 fibers you need to get to the higher threshold motor units so so that was the two studies that I thought was very important to highlight now in 2020, Gerjik et al with Brachionfeld actually did a meta-analysis of all the studies that existed until this point okay so there were 15 studies taken into account so what days they summed up in the end was when it comes to hypertrophy, generally higher threshold motor units are dikiruta 0.60% di 100 max. Okey. Anak-anak sempat dikiruta 0.85% more gets recruited and it caps off at about 80-85% and anything beyond that is an increment in rate coding. Okey. Rate coding is just the strength of the signal that's coming down from the brain. Okey. The higher the rate coding, the bigger the signal, the bigger the output. Okey. So that's all that is. So. Recruitment is not enough, as I said earlier, unless mechanical loading is involved too. setelah teman-teman di teman-teman, kamu harus mengembangkan teman-teman kerana teman-teman di teman-teman, teman-teman di teman-teman di teman-teman dan teman-teman di teman-teman di teman-teman di teman-teman di teman-teman di teman kemudian, lelaki kelihatan dan kelihatan-kelihatan memiliki masalah-kelihatan memiliki kelihatan-kelihatan dan itu adalah kira-kira-kira-kira. So, when we talk about time and attention, the current concept that we are talking about is that five reps from failure, it's only those times that actually take into account into hypertrophy. So, that is the reason why, if someone asked you, if that is the case, why not I just 5-5 singgalkan di 90% 100 bank because it's super high mechanical loading it's super high recruitment but it's super low on time and attention okay? So yes, you can hypertrophy with using super high loads okay? Number one is you will not have enough time and attention okay? Number two is you're probably your joints and your ligaments are gonna give way soon okay? If you keep training that way so that's why it makes sense for us to train with moderate to high loads in order to achieve hypertrophy So doon confused hypertrophy training with strength training. They can be overlapping areas but you will see majority people who are huge will definitely train in modern loads as well. Because you want to combine the usage of metabolic components and mechanical components in order for you to achieve the best amount of hypertrophy and at the same time it makes sense for your joints, your ligaments also be able to recuperate using loads that were a bit more moderate. jika kita hanya mencari, mencari semua kelihatan dengan dia, sebagainya semasa kata-kata kamu akan mencari. That's why we will do chest press, we will do flies or dumber presses with 10 red maxes, because they are easy on the joints, but they are harder on the muscles. So when you want to hypertrophy, you want to be harder on the muscles. Don't damage your joints. Makes sense, right? - Yeah. - So, the last question I want to add, how long already? - About that. Uncle, that's it. Okay, so the question, the last question I want to answer is, does this also apply to training individuals? Okay, when I say training at high loads, but further from failure, 60% from failure, 60% rap is quite far from failure. Will it also apply with training individuals? From the current evidence that is there, no. Okay, that means if you are someone who is a very trained seasoned individual, that means you've been training for a couple of years, you are going to need to train close to failure. Selepas itu, anda perlu mempunyai nombor agar study yang berbual dengan 2 rupiah. Jadi, saya telah mempunyai nombor yang mempunyai rupiah itu when the potential for hypertrophy yang mempunyai instrumental. Jadi, if you're training for your first set, your first method of the week, first week, you train like 4 rupiah, second week, you go 3 rupiah, then 2 rupiah, then 1 rupiah, or you tank it in the last week. Okay? That's one of the ways we actually progress our repetitions to failure for hypertrophy. So, as you're getting more advanced, Anda perlu mengembangkan kecil untuk mengembangkan kecil untuk mempunyikannya untuk mempunyikkan kecil perjalanan kecil. Anda adalah 6 tahun untuk mengembangkan kecil untuk pertama kali, mungkin tidak sangat. Kerana anda hanya mengembangkan kecil apa-apa-apa yang masalah dapat mengembangkan. Tapi, jika anda mengembangkan kecil yang lain, jika anda akan mengembangkan kecil dan 60% tidak akan mengembangkan kecil apa-apa-apa. Jadi, dan kami juga hanya mengembangkan kecil. Kita tidak dapat mengembangkan kecil untuk mengembangkan kecil. Anda boleh mengembangkan kecil sekolah hari ini untuk mengembangkan kecil. tetapi kemudian ada masalah, kalau itu adalah kata-kata, orang kata, "Ketika kita berjumpa dengan kecil, kamu akan mempunyai banyak masalah kecil, kamu tidak akan mempunyai juga untuk kemudian, dan kamu akan berjumpa dengan kecil. Ketika kita berjumpa dengan kecil, kamu akan mempunyai kecil. Okay? Bagaimana mempunyai kata-kata? Okay? Saya akan berjumpa dengan kata-kata kalau kamu mahu berjumpa dengan kecil dengan kata-kata. Okay? Kamu mempunyai kata-kata terakhir, atau mungkin terakhir terakhir terakhir terakhir. dia tak mencari semuanya. Saya akan mencari semuanya tak mencari. dia tak mencari semuanya tak mencari. 100 Max. Your 100 Max is being gajed by you training to failure or doing a 100 Max failure or a 3 re max failure or a 5 re max failure. You need to own nowhere that line is. And most of us who have trained to failure who have trained to technical failure will know like at 100 kilos I reach technical failure at the 11th rep. di sini, saya menggunakan perasaan yang lama, saya ingin menggunakan 80% perasaan yang lama. dan saya tahu 80% 100 max adalah 80 kg. Saya akan menggunakan, saya akan menggunakan 6 repeti. Itu 2 latihan dari failure. Jadi saya tahu di mana menggunakan perjalanan saya. Tapi kalau anda tidak menggunakan perjalanan, anda akan menggunakan banyak di Australia dan berkata-kata-kata sampai anda akan menggunakan perjalanan yang anda tidak tahu di mana anda akan menggunakan perjalanan yang anda tidak tahu. Orang yang sangat berbual dari perjalanan. Orang yang kita melakukan dengan orang yang baru. Kita tidak akan menggunakan perjalanan yang anda tahu. Di hari ini, let's do a bench press, five remaks, and see where your failure point is. You can't do that when you work, because there's a whole other technical issue when everything that comes into play. So with new individuals, you need to do a bit of a guessing game, okay? But a bit more season, if you get a power, if two comes, you get a training program from you. The person knows that, okay, my 100 max currently is 220 kilos. So you know that, okay, the person has tested before. The person know where that 100 max lies. So we can use that as a starting point to figure out the rest of our training program. 70% atau 80% atau 90% so we can use that figure and obviously, WonderMaxis are a moving target or FireMaxis are a moving target as you get fitter, as you get stronger it needs to be revised My WonderMax 10 years ago my WonderMax today is different I can't be using my figure from 10 years ago and trying to train I'll probably be under training so from time to time we have a thing where we actually test our PRs okay you don't do it every week you might do it maybe every three months you might do it every two months to know whether that So those are the things that you do. So training the failure can be important for that particular reason. But when the hypertrophy point of view, I would say that training the failure, do it only when it's needed. Okay. Training close to failure is much, much more important. And if you are trained individual, it becomes increasingly important to train close to failure at every set. All right. Okay. And the last thing before I finish up, what are the downsides of failure? di dalam kecil, di dalam kecil, di dalam kecil. Lalu, di dalam kecil, di dalam kecil, di dalam kecil. Lalu, di dalam kecil, di dalam kecil. Lalu, di dalam kecil. untuk mempunyai lebih lama. So you want to do this game for a long time. You want to keep a joints and ligaments and everything healthy for a long period of time. So when you come to choosing your training loads, you want to mix and match when it comes to hypertrophy. You want to do some modern loads, you want to do some heavy loads, because you want to get the best on both worlds. You can just train all heavy or train all moderate. Even Ronnie Coleman did heavy ass shit squats before. So it's a combination of things. Sekarang di mana dalam kerana kita perlu mempunyai kata-kata. Mereka perlu menyebutkan kata-kata dengan kata-kata. Kemudian kita perlu menyebutkan kata-kata dengan kata-kata dengan kata-kata dengan kata-kata dengan kata-kata. Kita perlu menyebutkan kata-kata dengan kata-kata dengan kata-kata dengan kata. Mereka perlu menyebutkan kata-kata dengan kata-kata dengan kata-kata dengan kata-kata dengan kata. Mereka perlu menyebutkan kata-kata dengan kata-kata dengan kata-kata. Jadi semua ini, dan probably training H, asli, probably an elder, like 40 year old, and so on, 30-50 years old, that get. So you need to answer those and those kind of things. So a lot of things are still yet to be answered, but from best practice, this is our best practice advice. For hypertrophy, if you're training with low loads, training to failure becomes increasingly important. If you're training with high loads, if you're more training, training close to failure becomes increasingly important. So that would be my heart takes all my current evidence-based information that is out there about training to failure. Yeah, another thing I think I would like to add on that I think is equally important is that training to failure is a concept that is most likely best applied on a caloric surplus or at least a maintenance. Baiklah. Jangan cuba doa. Maksudnya, kami ada di dalam gambar. Sebab di dalam gambar. Bagaimana banyak gambar kamu di dalam gambar. Bagaimana berapa gambar kamu di dalam gambar. Maksudnya, sebuah gambar kamu di dalam gambar. -Tak mengapa. -Tak mengapa. Ya, saya lihat. Ini semua kelihatan yang terbaik. Kita akan berikan kelihatan yang terbaik. -Tak mengapa. -Ya. Dan kalau kamu berikan kelihatan yang terbaik, terakhir yang terbaik, ia akan terbaik di dalam kelihatan yang terbaik. Dan kalau kamu berikan kelihatan yang terbaik, ia akan terbaik, terbaik, terbaik. Jadi, itu sangat baik kelihatan yang kamu berikan. Jadi, itu adalah perkara yang kamu harus menghantar. Saya teruk, ini yang sangat terbaik. - Ya, ia berada-ada untuk saya. - Saya berada-ada untuk saya. Dan, saya selalu, Guys, saya terima kasih kerana berada-ada untuk kami. Baiklah, Guys. Saya selalu, saya Luke Langgo, dan saya Dr. Arvin. Dan anda berdua untuk. - Ba Belmatcha! - Ba Belmatcha!