MASS Office Hours

MASS Office Hours Episode 7 (Concurrent Training, Training to Failure, High-Volume Training)

Oct 28, 2023

Dr. Mike Zourdos, an expert in concurrent training and high-volume training, discusses topics such as the interference effect, extra-high protein intake, limitations of rodent research, and behavior change models in this episode of MASS Office Hours.

01:38:28

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Episode guests

Mike Zourdos

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Episode notes

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Quick takeaways

Higher volumes of training may lead to greater muscle growth, but individual response rates and downstream effects should be considered.

When progressing set numbers and RPE within a mesocycle, it's crucial to balance effective progress with avoiding excessive fatigue or burnout.

Understanding the nuances of rodent research is important for accurately interpreting and generalizing findings.

Deep dives

Effects of Different Weekly Set Progressions on Muscular Adaptations

This podcast episode discusses a study on the effects of different weekly set progressions on muscular adaptations in trained males. The study examined the impact of different set volumes (22, 42, and 52 sets per week for quads) on muscle growth. While the study did not find statistically significant differences between groups, there was some evidence suggesting that higher volumes may lead to greater quad growth. However, it is important to consider the individual rate of response and the downstream effects of such high set volumes. The study should not be seen as a definitive recommendation for extremely high volume training, but rather as an indication that volume cycling and individualized approaches may be beneficial.

Introduction

3min

The Interference Effect of Concurrent Training

17min

Protein Intake for Muscle Growth and Collagen Synthesis

6min

Effects of Different Training Volumes on Muscle Growth

27min

Progressing Sets and RPE in Training

18min

Childhood Memories, Soccer Coaching, and a Cheating Scandal

2min

Caution and Controversy in Training to Failure for Muscle Growth

24min

Expressing Gratitude, Announcing Special Episode, and Thanking the Audience

3min

In episode #7 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. They discuss concurrent training, proximity to failure, extremely high training volumes, extra-high protein intake, limitations of rodent research, the importance of behavior change models, and much more. Our next episode will be a pre-recorded episode, and it will be uploaded on November 1st. We'll be back to live episodes at 7pm (eastern time) on November 8. If you'd like to submit a question, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction 1:57 Concurrent training and the interference effect 14:39 Walking with a weighted vest 19:42 Extra-high protein intakes 24:32 Super-high-volume training (new study) https://pubmed.ncbi.nlm.nih.gov/37796222/ 35:45 Managing volume and fatigue 47:39 Progressing set volume and RPE/RIR 57:34 Training to failure (new meta-analysis) https://sportrxiv.org/index.php/server/preprint/view/295 https://pubmed.ncbi.nlm.nih.gov/36334240/ 1:16:30 Interesting things we’ve learned 1:36:11 Concluding remarks

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