The HyPaultrophy podcast The effective reps for muscle growth - straight sets vs intensifiers
01:55:09
Stimulating Reps Explained
- Lighter and moderate loads produce similar hypertrophy with the same sets to failure.
- This suggests a common growth mechanism, not separate processes.
Importance of Final Reps
- Velocity-based training shows reduced hypertrophy when reps are left in reserve.
- This suggests the final reps of a set are crucial for stimulating muscle growth.
Physiology of Stimulating Reps
- Motor unit recruitment and contraction velocity are key to stimulating reps.
- Maximal motor unit recruitment happens in the final reps, maximizing fiber activation.
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Introduction
00:00 • 2min
How to Stimulate Reps
02:16 • 2min
How to Be a Better Coach
03:53 • 2min
The Importance of Confrontations on the Internet
05:33 • 4min
The Effects of Light and Heavy Loads on Hypertrophy
09:23 • 2min
The Importance of Understanding the Mechanisms of Hypertrophy
11:03 • 2min
The Effect of Repetition on Hypertrophy
13:19 • 3min
The Relationship Between Motino Recruitment and Stroke
16:40 • 4min
The Relationship Between Effort and Recruitment
20:33 • 3min
How to Train to Failure With Light Loads
23:29 • 2min
The Effects of Light Training on Motiness
25:37 • 3min
The Effect of Heavy Loads on Hypertrophy
28:41 • 2min
The Effects of Interference on Motor Agreement Levels
30:31 • 3min
The Implications of Hypertrophy in Motor Criminal Training
33:34 • 3min
The Importance of Motor Recruitment
36:51 • 2min
How to Train a Muscle
39:12 • 2min
The Relationship Between Muscle Fiber Force and Myosin
40:46 • 3min
The Effects of Calcium Ions on Muscle Force Resistance
43:49 • 2min
The Importance of Lower Repetition Ranges in Bodybuilding
46:14 • 3min
The Benefits of Using Higher Repetition Ranges on Exercises
49:31 • 2min
The Importance of Stimulating Reps
51:32 • 3min
The Importance of Stimulating Reps
54:33 • 2min
The Importance of Stimulating Reps
56:56 • 2min
The Importance of Drop Sets
59:24 • 2min
The Physiology of Drop Sets
01:01:17 • 5min
The Benefits of Drop Sets
01:06:16 • 2min
The Importance of Progressive Overload on Straight Sets
01:07:54 • 2min
The Power of Progressive Overload
01:10:10 • 3min
Progressive Overload for Advanced Lifters
01:13:13 • 2min
How to Differentiate Between Rest Balls and Myoreps
01:14:57 • 2min
The Differences Between Clusters and Rest Balls
01:16:27 • 2min
How to Reduce Fatigue With Myo Reps
01:18:12 • 2min
The Effects of Rest Pauses on Calcium Ion Accumulation
01:19:43 • 2min
The Effects of Mechanical Drop Sets on Fatigue
01:21:44 • 2min
The Importance of Mechanical Drop Sets
01:23:20 • 3min
The Importance of Breaking Rest Periods in Intense Training
01:26:07 • 4min
The Importance of Priority in a Workout
01:29:53 • 2min
The Effect of Fatigue on Motinoicroom
01:32:17 • 2min
The Effects of Fatigue on Motor Unit Recruitment
01:34:01 • 2min
The Science of Effective Reps Is Lacking
01:36:08 • 2min
The Differences Between Isometric and Dynamic Contractions
01:38:20 • 3min
The Secret of Stimulating Rep Theory
01:40:52 • 2min
The Mechanism of Muscle Growth
01:42:43 • 3min
The Non-Linearity of Stimulating Reps
01:45:33 • 4min
The Problems With Stimulating Reps
01:49:10 • 3min
The Importance of Rest Periods in Training
01:52:13 • 3min
Chris and I lay down the mechanisms behind the effective/stimulating reps model and then how they play a role in straight sets and intensifiers for muscle growth
https://www.patreon.com/posts/84252358
You can find Chris on his social and publications here -
Instagram - https://www.instagram.com/chrisabeardsley/?hl=en
Patreon - https://www.patreon.com/SandCResearch
Twitter - https://twitter.com/SandCResearch
You can find Paul on Instagram -
https://www.instagram.com/liftrunbang1/?hl=en
And his hypertrophy training groups here -
Yoke Squad - https://marketplace.trainheroic.com/workout-plan/team/lift-run-bang
Valkyrie - https://marketplace.trainheroic.com/workout-plan/team/the-valkyrie
Garage Gangsters - https://marketplace.trainheroic.com/workout-plan/team/garage-gangsters
Garage Gals - https://marketplace.trainheroic.com/workout-plan/team/garage-gals