Key insights

• ⚖️ Performing 9 or more weekly sets for a muscle group leads to greater growth
• 📉 Lower set numbers are not useless, but more sets tend to result in better gains
• 🏋️‍♂️ Training with higher weekly sets and focusing on targeted muscle length can maximize gains
• 🦵 Nordic curls stretch hamstring muscles more effectively than seated leg curls
• 🔍 Emerging research on muscle development and best exercises
• 💪 Superset training did not significantly affect muscle growth, strength, or endurance gains
• ⏱️ Antagonist supersets as a way to shorten training sessions without hurting muscle growth
• 📱 Alpha Progression app can design a personalized muscle building program based on your needs

Q&A

• How does superset training affect muscle growth, strength, and endurance gains?

  The study found that superset training did not significantly affect muscle growth, strength, or endurance gains compared to normal training. It is suggested to slowly introduce superset training into your routine and experiment with antagonist superset exercises. Additionally, the Alpha Progression app can help design a personalized muscle building program based on individual needs.

• What is the focus of the emerging research on muscle development?

  The emerging research focuses on muscle development, best exercises, and training efficiency, including the potential growth strategy of training muscles at longer lengths and the use of antagonist supersets as a way to shorten training sessions without compromising muscle growth. There are ongoing studies on both untrained and trained individuals, as well as a comparison of antagonist supersets to normal sets, with recent promising results in trained individuals.

• How do Nordic curls and seated leg curls differ in terms of muscle growth?

  Nordic curls stretch hamstring muscles more effectively than seated leg curls, leading to better growth. Biceps femoris short head grows better with Nordic curls due to muscle length, and the sartorius and gracilis muscles also grow better with Nordic curls, suggesting that training muscles at longer lengths results in greater muscle growth.

• What is the key factor in muscle growth when training with higher weekly sets?

  Training with higher weekly sets and focusing on targeted muscle length can maximize gains. Lowering overload training significantly increased hamstring hypertrophy in seated leg curls compared to Nordic curls, indicating that muscle length is a key factor in muscle hypertrophy.

• How many weekly sets for a muscle group lead to greater growth according to research?

  Research suggests that performing 9 or more weekly sets for a muscle group leads to greater growth, aligning with previous meta-analysis. However, lower set numbers are not useless, but more sets tend to result in better gains. In trained individuals, 12 to 20 weekly sets may optimize muscle growth, and going beyond 20 weekly sets may or may not produce additional growth.

• What do the new studies on muscle hypertrophy suggest?

  The new studies suggest that performing more sets may lead to greater muscle growth, with 12 weekly sets showing the best muscle growth, followed by 9 sets, and then 6 sets. Statistical significance isn't the only factor to consider when determining muscle growth.

• 00:00 Three new studies on muscle hypertrophy suggest that more sets may lead to greater muscle growth, particularly observed in a study on calf muscles. Muscle growth was best with 12 weekly sets, followed by 9 sets, and then 6 sets. Statistical significance isn't the only factor to consider.
• 02:15 Research suggests that performing 9 or more weekly sets for a muscle group leads to greater growth, aligning with previous meta-analysis. However, lower set numbers are not useless, but more sets tend to result in better gains. The study was conducted on previously untrained women and did not exceed 12 weekly sets, while in trained individuals, 12 to 20 weekly sets may optimize muscle growth. Going beyond 20 weekly sets may or may not produce additional growth.
• 04:21 Training with higher weekly sets and focusing on targeted muscle length can maximize gains. A study showed that lowering overload training significantly increased hamstring hypertrophy in seated leg curls compared to Nordic curls. Muscle length is a key factor in this difference.
• 06:35 Training muscles at longer lengths builds more muscle, especially for the hamstrings. Nordic curls target hamstring muscles at longer lengths, leading to better growth compared to seated leg curls.
• 08:39 📚 Emerging research on muscle development, best exercises, and training efficiency. Antagonist supersets may shorten training sessions without compromising muscle growth. Recent study in trained individuals shows promising results.
• 11:08 The study found that superset training did not significantly affect muscle growth, strength, or endurance gains compared to normal training. It is suggested to slowly introduce superset training into your routine and experiment with antagonist superset exercises. The Alpha Progression app can help design a personalized muscle building program based on your needs.