Muscle Growth: Why Science Is Wrong (After 3 Years)
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Date: 2026-09-04
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Comments and reviews: 20
nextleveldiet3108
This is why I respect Ryan Humiston’s approach. He’s willing to say where the science ends and experience begins instead of dressing every training opinion up as science-backed. For experienced lifters especially, research doesn't always give you a perfect answer for every programming decision.
The Fitness Paradigm by Leon Tervin made me appreciate that distinction even more. Science gives us principles, but training still requires experimentation, observation and actually learning how your own body responds. Ryan has spent years doing exactly that, and he's also refreshingly honest about the fact that something working for him and his testers isn't the same as proving it universally.
The more advanced you become, the less fitness looks like blindly following studies and the more it becomes using good principles, experience and feedback together. And knowing Ryan, HARD AF is probably the one part of the program we can consider peer reviewed.
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This is why I respect Ryan Humiston’s approach. He’s willing to say where the science ends and experience begins instead of dressing every training opinion up as science-backed. For experienced lifters especially, research doesn't always give you a perfect answer for every programming decision.
The Fitness Paradigm by Leon Tervin made me appreciate that distinction even more. Science gives us principles, but training still requires experimentation, observation and actually learning how your own body responds. Ryan has spent years doing exactly that, and he's also refreshingly honest about the fact that something working for him and his testers isn't the same as proving it universally.
The more advanced you become, the less fitness looks like blindly following studies and the more it becomes using good principles, experience and feedback together. And knowing Ryan, HARD AF is probably the one part of the program we can consider peer reviewed.
reply
Ptnetworks1234
. it is not that science is wrong, it is that it provides insights into what happens in the muscle after a stimulus and to achieve a full understanding will take more time and broader research. The problem ljes intaking what comes in any article as gospel instead of a general guideline still heavily influenced by individual response to exercise. beware this form of training can be effective but also very taxing, so very dependent on good recovery and eventually a deload transition after the end of the training block.
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. it is not that science is wrong, it is that it provides insights into what happens in the muscle after a stimulus and to achieve a full understanding will take more time and broader research. The problem ljes intaking what comes in any article as gospel instead of a general guideline still heavily influenced by individual response to exercise. beware this form of training can be effective but also very taxing, so very dependent on good recovery and eventually a deload transition after the end of the training block.
reply
drmc3334
I have been following the science for the last like 5-6 years and I hate it. While a PPL or UL split may be best, it is boring, I do not feel the pump and therfore my consistency is shit. I decided to go back to a bro split like two weeks ago and I'm mad at myself for ever quitting it. The pumps are amazing, the rest in between has made every workout totally doable, and so far I am still very capable of adding progressive overload. But what is most important to me is I actually enjoy doing it this way.
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I have been following the science for the last like 5-6 years and I hate it. While a PPL or UL split may be best, it is boring, I do not feel the pump and therfore my consistency is shit. I decided to go back to a bro split like two weeks ago and I'm mad at myself for ever quitting it. The pumps are amazing, the rest in between has made every workout totally doable, and so far I am still very capable of adding progressive overload. But what is most important to me is I actually enjoy doing it this way.
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buckeye4ever419
49th year training. Train smarter, harder, shorter. I do 2-3 exercises, 3-4 sets of 10-20 reps, twice a week per muscle. Ex Bis-Back-Legs on Mon machine curl 4 sets 15, 12, 10, 10 and 3 sets 21s. Wed Hammers 4 sets, 15, 12, 10, 10 and 45deg angle bench concentration curls 4 sets 15, 12, 10, 10. More muscular and leaner than I was in my 20s. Rest 60-90 sec per set. Average training time is 45 mins. TUN, slow controlled reps go to failure last set, increase weight per set for 2 working sets of 10.
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49th year training. Train smarter, harder, shorter. I do 2-3 exercises, 3-4 sets of 10-20 reps, twice a week per muscle. Ex Bis-Back-Legs on Mon machine curl 4 sets 15, 12, 10, 10 and 3 sets 21s. Wed Hammers 4 sets, 15, 12, 10, 10 and 45deg angle bench concentration curls 4 sets 15, 12, 10, 10. More muscular and leaner than I was in my 20s. Rest 60-90 sec per set. Average training time is 45 mins. TUN, slow controlled reps go to failure last set, increase weight per set for 2 working sets of 10.
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jettfranzen_shorts
1: 28 it’s working because you’re on steroids and can recover and grow faster than a regular natural gym goer, I myself have tried everything and noticed that 3/3. 5 frequency, single sets, 5 - 8 reps and 0-1RIR which what I’m currently doing, is what’s making me make the greatest gains I made after 4 years training, besides for the newbie gains as a lifetime natural athlete of course
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1: 28 it’s working because you’re on steroids and can recover and grow faster than a regular natural gym goer, I myself have tried everything and noticed that 3/3. 5 frequency, single sets, 5 - 8 reps and 0-1RIR which what I’m currently doing, is what’s making me make the greatest gains I made after 4 years training, besides for the newbie gains as a lifetime natural athlete of course
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martinnoppert1752
Dude, stop saying side laterals. Lateral IS the side, so you say side sides or lateral katerals. But you never say front laterals or rear laterals, where we know that the whole shoulder the lateral is from our body. We also do unilaterals. in many exercises. That means one side alternating with the other side. So, we do side raises, front raises and rear delt flies.
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Dude, stop saying side laterals. Lateral IS the side, so you say side sides or lateral katerals. But you never say front laterals or rear laterals, where we know that the whole shoulder the lateral is from our body. We also do unilaterals. in many exercises. That means one side alternating with the other side. So, we do side raises, front raises and rear delt flies.
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1000repthereal
mind blowing. of all the scientific research in 10 years only 400 studies. u want to see some true, tried and tested, logged and accounted for research go visit a jail. i guarantee you. there is 1000 plus individuals who can tell you what they eat on a regular and keep a fitness progress book any where from 1 month to 8 years of daily fitness progress.
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mind blowing. of all the scientific research in 10 years only 400 studies. u want to see some true, tried and tested, logged and accounted for research go visit a jail. i guarantee you. there is 1000 plus individuals who can tell you what they eat on a regular and keep a fitness progress book any where from 1 month to 8 years of daily fitness progress.
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rotnbazturd7569
So I got C4-C7, 3 discs moderately severe degeneration, compressed root nerves, and lost the curvature in neck. i do this routine with dumbbells, resistance bands and a adjustable bench. LOL just part of physical therapy for me, and ya it hurts like hell but beats being a limp dick.
Good informative entertainment, keep up the good work.
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So I got C4-C7, 3 discs moderately severe degeneration, compressed root nerves, and lost the curvature in neck. i do this routine with dumbbells, resistance bands and a adjustable bench. LOL just part of physical therapy for me, and ya it hurts like hell but beats being a limp dick.
Good informative entertainment, keep up the good work.
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jfox8888
Just Straight set, to myo, dropsets hold top and stretch, myo dropset 2, hold and stretch, then rest pause to failure,
throw in, a sledge push pull inbetween the cluster sets or drop sets if you want, since myo reps says 20 secs or less to catch your breathe.
then rest, and do 3 to 5 reps max whilst youre on a good pump
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Just Straight set, to myo, dropsets hold top and stretch, myo dropset 2, hold and stretch, then rest pause to failure,
throw in, a sledge push pull inbetween the cluster sets or drop sets if you want, since myo reps says 20 secs or less to catch your breathe.
then rest, and do 3 to 5 reps max whilst youre on a good pump
reply
yuricastellobranco
9: 52 I've always worked out like this and always impressed even famous trainers with my results back then. When I started following the guidelines, I stopped growing like that. When I was a teenagerEveryone thought I was using anabolic steroids. I would spend 3 hours working out like that every day.
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9: 52 I've always worked out like this and always impressed even famous trainers with my results back then. When I started following the guidelines, I stopped growing like that. When I was a teenagerEveryone thought I was using anabolic steroids. I would spend 3 hours working out like that every day.
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HouseOfGravitas
Ryan, absolutely, I've returned to training, every 2nd day last 90 days now, I'm at 15% BF, your videos helped me to focus different muscle groups to great effect, absolutely agreed about those tiny or missed areas, focused the long head, arm, shoulders, chest shelf all came in hard, thanks mate
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Ryan, absolutely, I've returned to training, every 2nd day last 90 days now, I'm at 15% BF, your videos helped me to focus different muscle groups to great effect, absolutely agreed about those tiny or missed areas, focused the long head, arm, shoulders, chest shelf all came in hard, thanks mate
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frankfunkpt5321
Thank you for your videos. Why is it called a side lateral shoulder exercise I never understood that. Doesn't Lateral mean side Doesn't side mean lateral So it's a side side solder exercise Or a lateral lateral exercise Why not just call it a side shoulder exercise Help pleeease.
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Thank you for your videos. Why is it called a side lateral shoulder exercise I never understood that. Doesn't Lateral mean side Doesn't side mean lateral So it's a side side solder exercise Or a lateral lateral exercise Why not just call it a side shoulder exercise Help pleeease.
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CoachKsPlayhouse
This drops just when I locked in the 30 min hypertrophy program for the umpteenth time. Looking forward to cursing your name and crossing my balls to squeak out those last embarrassing quarter reps after working a fkn 14 hour day with a 90 min commute. (Tf is wrong with me)
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This drops just when I locked in the 30 min hypertrophy program for the umpteenth time. Looking forward to cursing your name and crossing my balls to squeak out those last embarrassing quarter reps after working a fkn 14 hour day with a 90 min commute. (Tf is wrong with me)
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Freetofreet
Try using wood gymnastics rings and replicate, far better for mobility and range of movement and you can train more range and pause into an isometric finish at that point on no return and guarantee your strength increases.
You should do a few ring workouts, soooooo good
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Try using wood gymnastics rings and replicate, far better for mobility and range of movement and you can train more range and pause into an isometric finish at that point on no return and guarantee your strength increases.
You should do a few ring workouts, soooooo good
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spencerkatz6323
Just got the new program, kinda confusing. I liked when he had the videos to go with it, where he goes through the workout. Usually I’d watch it go to the gym and kill it. But this is a little much to digest without knowing what his thinking is behind it
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Just got the new program, kinda confusing. I liked when he had the videos to go with it, where he goes through the workout. Usually I’d watch it go to the gym and kill it. But this is a little much to digest without knowing what his thinking is behind it
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jamesharrison5004
Not easy to do but the best growth comes from splitting your work out over the longest period possible. Doing a set an hour every hour for 10 hours is better than doing 10 sets in an hour. Doing houly super sets gives the best results.
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Not easy to do but the best growth comes from splitting your work out over the longest period possible. Doing a set an hour every hour for 10 hours is better than doing 10 sets in an hour. Doing houly super sets gives the best results.
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ryan_humiston
If any of this stuff actually mattered, wouldn't people lifting for decades either be huge and super strong, or have reached their peak. If you maxed out you've maxed out. trying to optimize and get bigger and stronger is just pointless.
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If any of this stuff actually mattered, wouldn't people lifting for decades either be huge and super strong, or have reached their peak. If you maxed out you've maxed out. trying to optimize and get bigger and stronger is just pointless.
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buzzgo8997
You had me with the red tape! U B Crazy, I like that. The big digital head is cool, BTW.
I've been trying some of these exercises/methods, but not to this extreme. Great delts, dude! (the rest of you looks dif, too)
Still NDY ; >>>
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You had me with the red tape! U B Crazy, I like that. The big digital head is cool, BTW.
I've been trying some of these exercises/methods, but not to this extreme. Great delts, dude! (the rest of you looks dif, too)
Still NDY ; >>>
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MarkSmith-ed2in
so. you are saying varying the intensity. to failure. is shocking the muscles into adapting and therefore growing. yeah. you have been teaching that for years. but this is new way to kick your own ass! I'll try it! thank you Ryan!
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so. you are saying varying the intensity. to failure. is shocking the muscles into adapting and therefore growing. yeah. you have been teaching that for years. but this is new way to kick your own ass! I'll try it! thank you Ryan!
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LiamCooper-z9o
My doctor recommended True Health Made Simple by Alex Richardson, and after reading it, I understood why. It really changed the way I think about taking care of myself and being more aware of my health. Such an insightful book.
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My doctor recommended True Health Made Simple by Alex Richardson, and after reading it, I understood why. It really changed the way I think about taking care of myself and being more aware of my health. Such an insightful book.
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