Episode 20 - When It Comes to Training Volume, More is Better feat. James Krieger
Feb 17, 2016
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James Krieger, MSc discusses training volume for hypertrophy, including sets optimization, training to failure, and relative vs absolute volume. The episode also explores conducting meta-analysis, understanding effect size, and practical implications of training to failure. It concludes with a debate on relative volume vs absolute volume in hypertrophy training.
Increasing training volume is crucial for maximizing gains and hypertrophy.
Higher training frequencies, such as training a muscle group two to three times per week, tend to lead to better results compared to lower frequencies.
Finding the right balance between volume, intensity, and individual preferences is crucial in training.
Deep dives
Training volume is a key driver of progress
The podcast episode discussed the importance of training volume for making progress in strength and hypertrophy. The host and guest emphasized that increasing training volume is crucial for maximizing gains. They referenced a meta-analysis conducted by James Krieger, which showed that multiple sets per exercise lead to greater hypertrophy compared to single sets. The analysis also revealed a dose-response relationship, with higher volume (at least double-digit weekly sets) correlating with greater hypertrophy. While training to failure was also discussed, the consensus was that volume is the primary driver of progress.
Higher training frequency yields superior results
The podcast delved into the topic of training frequency and its impact on muscle growth. The speakers highlighted that higher training frequencies, such as training a muscle group two to three times per week, tend to lead to better results compared to lower frequencies, such as training a muscle group once per week. They cited studies conducted by Brad Schoenfeld and others that demonstrated superior hypertrophy with higher frequency training. While the novelty effect of changing training style was acknowledged as a potential factor, evidence suggests that higher training frequency is beneficial for maximizing muscle growth, particularly for more advanced individuals.
Balancing volume, intensity, and individual preferences
The podcast explored the importance of finding the right balance between volume, intensity, and individual preferences in training. While training to failure was acknowledged as a potential strategy, the speakers noted that leaving a rep or two in the tank and incorporating drop sets could be effective alternatives to maximize volume without excessive fatigue. They also highlighted that individual preferences play a role in training frequency, volume, and intensity. Some individuals may prefer lower frequencies and higher intensity, while others may thrive with higher frequencies and lower intensity. It was emphasized that finding the optimal approach should consider individual needs, goals, and recovery abilities.
Importance of Statistical Significance in Meta-Analysis
Statistical significance is often given too much importance in meta-analyses. The arbitrary threshold of 0.05 for determining significance can lead to misleading conclusions. The focus should be on effect sizes and confidence intervals, as even p-values of 0.08 or 0.09 can still hold meaning. The limitations of small sample sizes and the occurrence of type one and type two errors should be considered. Therefore, significance should not be solely relied upon in meta-analyses.
Evaluating Absolute Volume and Hypertrophy
Determining the importance of relative volume versus absolute volume for hypertrophy is complex. Absolute volume alone cannot provide a comprehensive understanding of hypertrophy since factors such as rep ranges and exercise intensity must also be considered. Assessing relative volume and its impact on hypertrophy is challenging due to the numerous variables involved. Neural adaptations, as well as muscle size, contribute to strength gains. Therefore, solely focusing on powerlifting-style training may not maximize hypertrophy, as strength gains alone do not guarantee muscle growth.
