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The Revive Stronger Podcast
110: The Volume, Intensity, Frequency Roundtable w/ Eric Helms, Mike Israetel & Menno Henselmans
Jul 10, 2018
Join fitness experts Eric Helms, Menno Henselmans, and Mike Israetel as they delve deep into the training variables of volume, intensity, and frequency. Eric defines these crucial concepts for muscle growth, while Menno discusses practical applications and periodization. Mike challenges some of Menno's ideas, sparking a lively debate on relative intensity and how to effectively track progress. They all emphasize the significance of autoregulation and individualization in training, offering valuable insights for both beginners and advanced lifters.
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Quick takeaways
- Hypertrophy is significantly influenced by volume, intensity, and frequency, which must be carefully tailored to individual client responses for optimal results.
- Periodization is essential in training for hypertrophy, requiring a balanced approach to volume and intensity to stimulate consistent progress over time.
Deep dives
Understanding Hypertrophy Variables
Hypertrophy is largely influenced by three key variables: volume, intensity, and frequency. Volume refers to the total amount of work performed, typically calculated as sets multiplied by repetitions and load. Research indicates that training to failure is a common approach in hypertrophy studies, as it standardizes intensity across varying rep ranges, allowing for consistent comparisons of muscle stimulation. Moreover, findings suggest that different rep ranges, such as higher reps beyond 12, can produce similar hypertrophic outcomes, broadening the perspectives on effective training strategies.
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