Muscle growth requires metabolic disturbance, mechanical tension, or muscle damage, but muscle damage is not absolutely required.

“none of these three are absolutely required you can have multiple of them in a session um you don't have to have breakdown at all that is a complete uh well really it's a flat out lie that you have to break a muscle down to cause it to grow that that's just not needed at all you have to have one of these three things though”

“There are three major stimuli for changing the way that muscle works and making muscles stronger, larger, or better in some way. Those are stress, tension, and damage. Those three things don't necessarily all have to be present, but stress of some kind has to exist.”

“The mechanisms that are inducing hypertrophy are different but there's only a maximum amount of growth that one can get right but the three most likely drivers are one metabolic stress two mechanical tension and then three muscular damage you don't have to have all three one is sufficient you can have a little bit of one or two and you can kind of so you get it to play here we've already talked about the muscular damage again it's very clear more damage is not better but it is somewhat a decent proxy Okay? Like again, a little bit of soreness is good. Just don't get so sore it's compromising your total volume. All right? U mechanical tension is kind of like strength. And this is why if you do even sets of five or eight and you're kind of close to that strength range, you will gain a little bit of muscle. It's not optimal muscle gain, but you're going to gain some because everything in these like physiology doesn't cut off at four reps and then five reps is a different thing, right? It's it's always a blend. So, think of it as like a a fading curve. As you get closer to the end, it fades less effective. As you get closer to the middle, it's more effective. Anywhere between eight reps per set to 30, it's equally effective. Past 30, it's going to blend out. Past 8 to 5 to 4 to three, it's going to blend, you know, lesser there. So, mechanical tension is the one that's heavy. Muscle damage is the other one. The third one is metabolic stress. And this is um I get a bit of an area of scientific contention, but something's there. I know something's there. we just we're just kind of fumbling to figure out what exactly it is. And this is metabolic stress is the burn, right? It it's there. So, you want to train”