Exploring the history and latest research on high training volumes for hypertrophy, including contrasting views on volume vs. intensity, interpretations of a recent study, and context dependency. Covering topics like muscle recovery time, training methodologies, muscle growth studies, and analyzing the effects of different training volumes on muscle hypertrophy.
Higher training volumes generally lead to more muscle growth according to recent meta-analyses.
Including isolation exercises like skull crushers can optimize tricep hypertrophy compared to compound exercises alone.
Finding the right balance between type one and type two errors is crucial in scientific research.
Increasing sets per week to 30-40 may enhance muscle growth, but findings should be cautiously applied to all training situations.
High-volume training can be beneficial but caution is advised for extreme volumes across various muscle groups.
Deep dives
Importance of Research on Training Volume
The history of research on training volume shows a gradual progression towards understanding the optimal volume for muscle growth. In the past, there were only a few studies on the effects of training volume, mostly focusing on low volumes. However, recent meta-analyses have shed light on the relationship between volume and hypertrophy. These meta-analyses suggest that higher volumes generally lead to more muscle growth, but there is still ongoing research to determine the exact optimal volume. It is important to interpret these findings cautiously and keep an open mind as more research is conducted.
Findings from the Schoenfeld Meta-Analysis
The Schoenfeld meta-analysis from 2017 analyzed the effects of training volume on hypertrophy. It found that each additional set in a workout resulted in approximately 0.37% more muscle growth. Categorizing volumes into low, medium, and high, higher volumes generally showed greater hypertrophy. The meta-analysis caution against definitive conclusions and emphasized considering individual preferences and experiences when determining training volume.
Insights from the Bezweil Meta-Analysis
The Bezweil meta-analysis from 2022 included studies with direct measurements of hypertrophy. It found that higher volumes showed no significant benefit over moderate volumes for certain muscle groups, while the triceps showed a significant effect. The significance for triceps may be due to its role as a synergist in multi-joint movements. The overall effect sizes leaned towards higher volumes, supporting the general trend that higher volumes lead to more muscle growth, but the results were less clear for some muscle groups.
Interpreting the Results
The findings from these meta-analyses suggest that higher training volumes generally lead to more muscle growth. However, it is important to interpret these results cautiously and consider individual preferences and experiences. The optimal training volume for muscle growth is still being explored, and more research is needed to fully understand the relationship between volume and hypertrophy.
Study finding: Compound exercises may not be as effective as isolation exercises for tricep hypertrophy
A study found that a combination of different exercises, including isolation exercises like skull crushers, may be more effective for maximizing tricep hypertrophy compared to compound exercises alone, such as the bench press. While the bench press led to significant lateral head hypertrophy, the groups that included skull crushers showed more significant growth in the long head and medial head of the triceps. These findings suggest that including isolation exercises in a workout routine could be beneficial for targeting specific areas of the triceps.
Study limitations and the need for further research in volume training
The podcast discusses the findings of a study that investigated training volume and hypertrophy. However, it highlights the limitations of the study, including the relatively small sample size and the lack of long-term, high-quality research. The podcast also emphasizes the need for an updated meta-analysis and future studies that analyze different factors like direct versus indirect volume, differences in muscle architecture, and procession volumes. The upcoming meta-analysis by Data-Driven Strength is mentioned as a potential source for more comprehensive findings.
Controversy and feasibility of high-volume training
The podcast explores the controversy surrounding the idea of high-volume training and its feasibility. It refers to a study that specifically looked at extremely high volumes for the quads and the mixed responses it received. While some critics argued that such volumes were unfeasible and questioned the study's intentions, others defended the study and even attempted the high-volume sessions themselves to prove their feasibility. The podcast suggests that while high volumes can be tolerated and beneficial for specific muscle groups, caution should be exercised when attempting extreme volumes for multiple muscle groups simultaneously. The need for more research on the tolerability and benefits of high-volume training across various muscle groups is indicated.
The Importance of Balancing Type One and Type Two Errors
In the podcast episode, the speaker emphasizes the significance of finding the right balance between type one and type two errors in scientific research. Type one errors refer to false positives, where something is claimed to be true or different when it is not. Type two errors, on the other hand, are false negatives, where a true effect or difference is dismissed due to insufficient evidence. While it is ideal to minimize both types of errors, resource limitations often make it necessary to prioritize one over the other. The speaker argues that false positives can undermine confidence in science and lead to wasted time and resources, while false negatives are generally seen as more acceptable. However, the context and goals of each research study should be considered when determining error tolerances.
Examining Training Volume and Hypertrophy
The podcast delves into a recent study on training volume and muscle growth in the context of resistance training. The study, which explored the relationship between volume of sets per week and muscle hypertrophy, found that for a specific muscle group, increasing the volume of sets up to 30 to 40 per week may lead to more muscle growth compared to lower volumes. This is noteworthy because previous studies had not examined such high training volumes. However, the podcast emphasizes the need to consider other evidence in this area, as the findings of this study should not be immediately generalized to all training situations. Factors like practicality, individual response, and specific exercise protocols need to be considered when determining optimal training volumes for hypertrophy.
In this episode, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al.
Most of the research discussed in this episode can be found here:
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