In this crossover episode of Iron Culture and MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland, a coach for Data Driven and a PhD candidate at Florida Atlantic University, to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. These data have created a lot of stir in the evidence based community as very high volumes seem to be associated with hypertrophy without a definitive plateau. But as you can expect, there’s much more to the story. 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. Further, in this live episode audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence.
If you liked this crossover, remember the MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join them for a future episode!
0:00 Introduction to another official crossover episode
MASS Office Hours Episode 58 (Is More Volume Always Better?) https://www.youtube.com/watch?v=0HErS8Hw12k
02:00 Getting to know Josh Pelland
07:35 An overview of Josh’s new preprint
Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460
Data Driven Strength Podcast - Volume and Hypertrophy: New Science Explained | S2E1 https://www.youtube.com/watch?v=yKRAVrf-798&t=0s
Data Driven Strength Podcast - Frequency and Hypertrophy: New Science Explained | S2E2 https://www.youtube.com/watch?v=1rxOj92Q4p8
14:01 The search strategy and volume/frequency quantification method comparison
25:43 Statistical models
30:51 Volume results
39:32 Volume efficiency tiers
1:08:47 Frequency results
1:16:43 Q&A Question 1: How was the volume of different exercises quantified?
1:18:36 Question 2: Disconnect between theoretical vs practical optimum?
1:25:00 Question 3: How were different set structures, intensification techniques, and proximity-to-failure accounted for?
1:28:55 Question 4: Recommendations for 6x/week Full Body Powerbuilding training?
1:30:53 Question 5: The potential effects of different partials and ranges of motion?
1:34:45 Question 6: Did the studies measure both hypertrophy and strength outcomes?
1:36:10 Question 7: Strength training recommendations for sprint cyclers?
1:39:03 Question 8: Upper vs lower body set volume tolerance?
1:40:45 Question 9: Moderator analyses on the impact of training status?
1:42:50 Question 10: How do you know if you are performing too much volume?
1:46:36 Wrapping up and where to find Josh
Data Driven Strength YouTube https://www.youtube.com/@datadrivenstrength
Instagram @josh.datadrivenstrength https://www.instagram.com/josh.datadrivenstrength/?hl=en
