In Episode 58 of MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, Pelland discusses nuances, such as the point of diminishing returns where further volume or frequency may yield less significant gains, and highlights how individual factors like training experience and muscle group-specific responses affect outcomes. Practical recommendations include tailoring volume to individual needs, utilizing periodization and volume cycling to maximize adaptations, and addressing common pitfalls such as overtraining. Audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence.

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Time stamps

0:00 Intro

1:51 Josh Pelland background

7:37 New paper: meta-regressions

https://sportrxiv.org/index.php/server/preprint/view/460/967

14:10 The approach and methods

25:48 Statistical models

30:44 Results (effects of volume on strength and hypertrophy)

39:31 Volume efficiency tiers

1:04:52 Results (effects of frequency on strength and hypertrophy)

1:16:43 Q&A