In-depth Analysis of Quadriceps Hypertrophy Protocols and Results

What leads to more growth leaving reps in the tank or taking reps to failure? Today I talk to Martin Refalo about just that as he recently published a paper that investigated this question.

Learn about the current state of evidence as it pertains to proximity to failure and the relationship to hypertrophy and why Martin's study helps fill a void within the literature to date. And finally the important practical takeaways for you as a trainee or coach.

Timestamps:

00:00 Intro

02:26 What is the study about and why is it so impactful?

11:05 What makes a study good for the athlete

14:59 Data collection and how you can make it as accurate as possible

28:18 Accuracy of 1RIR

31:32 Rep Range selection

35:56 Considering previous training volume

43:25 Research training footage

46:48 Rest times between sets and results of the study

53:21 How many sets did the participants do and quad thickness results

01:04:42 Fatigue and its impact on hypertrophy

01:14:39 Getting better with RIR with more sets

01:18:00 Injuries?

01:24:36 What can be practically taken away from the paper?

01:39:34 Concluding thoughts

Study in question:

https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021

https://www.instagram.com/mrfitness__/

https://www.researchgate.net/profile/Martin-Refalo-2

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