The BIGGEST Muscle Building Myth Ever (Microtears)

0:00 Intro
0:54 Part I: Why Do People Believe Microtears Stimulate Hypertrophy?
3:12 Part II: Microtears DO NOT Stimulate Hypertrophy
9:06 Part III: Summary

Music:

References:

[HouseofHypertrophy]

Hey all!

Timestamps:
0:00 Intro

0:54 Part I: Why Do People Believe Microtears Stimulate Hypertrophy?
3:12 Part II: Microtears DO NOT Stimulate Hypertrophy
9:06 Part III: Summary

[Ryan-wxbi]

When I first started out, I thought if I wasn't sore during the workout, I didn't do it right. I had very minimal gains. I got stronger, but didn't look it. I did notice that the muscles I put less work in seemed to be more defined. Then I let off the gas and just did the workouts, not destroying my body every workout. I saw much better results. Recovery, food and protein intake were my other failures. My workouts are way easier, but I look way better.

[thebiomechanist]

This is one of the best summaries of of this topic I have seen. I have argued against the microtear hypothesis for years. However, my expertise is biomechanics, not biochemistry. My arguments were based on logic, but were admittedly missing details about other proposed mechanisms of muscle growth. You have motivated me to review the research you have posted. Keep up the great work!

[lukase]

This would also explain, why other sources of micro tears do not cause hypertrophy. As a martial artist I always wondered, why micro tears from blunt force trauma, massages or stretching caused no hypertrophy. Turns out, Hypertrophy has little to no connetion to micro tears.

[zeref]

This video is what I wanted the most....today 8/8/22, I went to the gym to hit legs, my max is 115 kg ( barbell squats ) but I could only perform 1 rep of 80 after watching this video, I knew where I went wrong ( heavy traing almost everyday ) and that's the reason why I lost some muscle size in my quads a savior my man 🔥🔥

[Dkarim]

I've been working out for many years, I'm natural, I tried split body work out high set/rep high volume, it didn't seem significant. Then I tried whole body work out with lower set/rep, results were better, I felt healthier my fat percentage was good and stable. The conclusion is, overloading your muscles to the degree you are very sore slows down your gains, and even makes you weaker.

[noahgiamei]

This brings some novel clarity. Distinguishing recruitment v. damage reminds me of healthy v. toxic work environments. In a healthy job, you might feel under pressure and stress, but you feel valued and necessary part of the team, whereas in a toxic one, the stress is so high you spend all your free energy on managing it and just getting through. Let's be healthy team leaders with our muscle fibers!

[youssefa.]

7:05 this data is such a game changer for me.
I always took being sore as a good sign and an indicator to take a rest day. After having recovered I noticed increase of strength, improvement of reps and all that but less pronounced soreness the day after.

Basically, the first time soreness that feels satisfying could be seen as a way for the body to build momentum to endure the next training sessions better as the main focus isn't as much on repairing anymore.

Thanks so much for this, needlessly overtraining for the sake of damage always gave me trouble with being consistent with my workouts xD

[yaboihenry]

This is really shocking information. I’ve always thought muscle damage should be prioritized and now it looks more like it should be avoided. I’m definitely changing up my training plan after this.

[justanerdwholiftweights]

One of the most underrated fitness channels on YouTube rn. Hope you get more subs soon 🙌

[zig]

It's the same advice that I've heard before. "Get close to or to failure and don't destroy your muscles too much".

But I never knew why, so cheers 💪

[LipePio]

If you get "to or close to failure" you'll do some microdamage to your muscle fibers. Microdamage might not be the reason you gain muscle, but you certainly will have some if you want to build muscle.

[h.y.]

Channel finally getting the attention it deserves, congratulations

[Max-fhij]

Just discovered your channel very recently and I love your high quality videos man 🙌

[ravikiran]

I do Full body workouts three/Four times a week (Cardio/legs in Alternate days ) and To be honest I train with almost same weights and been doing so since past 4 months yet still saw muscle growth which is exactly against muscle tear hypothesis, I've been watching your channel from couple of weeks and for me this is one of the best channels for fitness and bodybuilding, The Healthy way :)

[Moadeeb_]

I'm here for the science ! and boy oh boy do we got some science here. Everything is well researched and you even site the studies and papers. You sir, are AMAZING !!! 😎🤘

[doomslayr]

I always learn something new whenever you upload

[DaBrute]

I made my best gains lifting hard and heavy but over the years I think I got lazy and moved to higher rep training leaving a lot of reps in the tank and the results have never been the same. Lifting close to failure is the real deal

[georgewilkie]

My profession requires always being as fit and strong as possible. I have worked out my entire life with resistance exercise, in particular with Weight Training. I am now 77 years of age and can testify to the wonderful benefits that progressive resistance training has provided me. I am still fascinated by the scientific process of muscle hypertrophy.
And, I feel compelled to thank the people involved with producing this Channel, "HOUSE OF HYPERTROPHY". In my somewhat long life, I have never seen a better, or more informative educational production than "HOUSE OF HYPERTROPHY". I am continually impressed and amazed at the in depth research that goes into producing this outstanding Channel! "House Of Hypertrophy" covers it All. From Biomechanics, to Nutrition, to Kinetics, to Anatomy, to...Everything! Again, my heartfelt, "THANK YOU", to All those involved with producing,
"House Of Hypertrophy"
BRAVO!
"House Of Hypertrophy

[jarhead]

A lot of people are missing a good point why going for micro tears sometimes is also important. As already mentioned in the video, when your muscles repair the tears, your muscles become more resistant to damage and thus you can stimulate hypertrophy in higher intensity workouts. So I think balancing this out may be the right thing to do than to go to an extreme and avoid high intensities all together.