Strong Talk #17 - Chester Soko. How much volume & intensity do we really need?
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Jan 11, 2025 Dr. Chester Soko, an Exercise Physiology PhD and health optimization expert, dives into the essentials of training volume and intensity. He discusses individualized training approaches for strength gains and the importance of balancing intensity for muscle growth. Chester also unpacks nutritional strategies and the role of peptides like BPC 157 in recovery and longevity. Listeners will learn about managing blood lipids, the complexities of training to failure, and how to optimize supplementation for better health and performance.
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Individualized Volume
- Individualize training volume; find what each person can tolerate for each muscle group.
- Log workouts, track reps/sets/rest, and push with high effort (RPE 8-9, 1-2 reps in reserve).
Research vs. Reality
- Research on training volume often inflates recommendations compared to real-world application.
- Factors like participant motivation and research settings affect study outcomes.
Practical Volume Application
- Start with a moderate volume, around six sets per week per muscle group.
- Log workout data, including subjective details like focus and sleep, to adjust volume as needed.