Three Set Types: Loading, Muscle Rounds, Pump

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Dr. Scott Stevenson breaks down his revolutionary Fortitude Training system, revealing why higher frequency training with autoregulation produces superior hypertrophy results compared to traditional bro splits.

This episode covers advanced training periodization, the science of muscle rounds and cluster sets, intra-workout nutrition strategies, and the surprising power of placebo effects on performance.

Whether you're a competitive bodybuilder or optimizing for longevity, Scott's evidence-based approach to progressive overload across multiple rep ranges will transform how you think about building muscle.

KEY TAKEAWAYS:

• Why training each muscle group 3-4 times per week with adjusted volume outperforms traditional once-weekly splits for most lifters

• The autoregulation strategy that lets you maximize effective reps while avoiding overtraining—without rigid programming

• How muscle rounds (cluster sets) allow you to accumulate more high-quality reps at challenging loads than straight sets

• The metabolic reason intra-workout carbohydrates can preserve performance during high-volume training, especially when dieting

• Why open-label placebos work even when you know you're taking a placebo—and how to leverage this for training performance

• The surprising research showing that mouth-rinsing with sweet substances improves strength output through central nervous system effects

ABOUT DR. SCOTT STEVENSON:

Dr. Scott Stevenson is a former college professor, licensed acupuncturist, and competitive bodybuilder with over 30 years of coaching experience. He's the creator of the Fortitude Training system and author of "Be Your Own Bodybuilding Coach."

Scott has coached numerous competitive bodybuilders including IFBB Pro Dave Henry for 15 years, helping athletes achieve pro cards and stage success worldwide. His evidence-based approach combines exercise science, autoregulation principles, and practical coaching experience.

CHAPTERS:

0:00:00 Introduction to Dr. Scott Stevenson

0:01:47 Scott's Background and Career Journey

0:04:18 What is Fortitude Training?

0:08:02 Higher Frequency Training Principles

0:12:00 Individual Response to Training Volume

0:15:05 Autoregulation and Listening to Your Body

0:19:09 The Three Set Types in Fortitude Training

0:22:50 Why Variety Matters for Hypertrophy

0:25:46 Breaking Down Muscle Rounds (Cluster Sets)

0:32:02 How to Execute a Muscle Round Properly

0:39:57 Adjusting Training Based on Carbohydrate Intake

0:45:32 Intra-Workout Nutrition: Carbs and Protein Timing

0:52:32 The Science of Recovery and Nutrient Timing