The Stronger By Science Podcast
Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Effective reps promote hypertrophy through motor unit recruitment and tension on each fiber.
- Maximizing per-fiber tension or going to failure may not be necessary for hypertrophy.
- Volume training may facilitate similar muscular adaptations in trained women.
- Individualized programming is crucial when designing a training program for women.
- Fiber type composition is not a predictor of performance in elite weightlifters.
Deep dives
The Concept of Effective Reps
The concept of effective reps suggests that in order to promote hypertrophy, sets need to be taken close to failure or with heavy loads that recruit high threshold motor units. It is based on the idea that motor unit recruitment and tension on each fiber are key factors for muscle growth.
Mechanistic Support for Effective Reps
There is some mechanistic evidence supporting the idea of effective reps, such as research showing increased motor unit recruitment up to 80-85% of one rep max, and the force-velocity relationship of muscle fibers. However, this evidence may not be applicable to trained lifters or multi-joint exercises.
Critiques of the Effective Reps Model
Critiques of the effective reps model point out that the assumption of needing slow contraction velocities for maximal tension may not hold true under fatigue conditions, and that fully recruiting motor units for hypertrophy may not require going to failure or very close to it.
Alternative Perspectives on Muscle Growth
Some research suggests that maximizing per-fiber tension or going to failure may not be necessary for hypertrophy. Other factors, such as metabolic stress, muscle damage, and mechanical tension, may also play a role in stimulating muscle growth.
Comparing different volumes of resistance training in women
In this study, the researchers aimed to fill the void in research on volume training in women, especially in trained women. They compared a moderate volume (12 sets per week) to a high volume (81 sets per week) in a group of resistance-trained women. The main outcome measure was muscle thickness, which was assessed using ultrasound. The researchers found that both groups showed similar strength gains, and there was no significant difference in muscle thickness between the two groups, except for a slight difference in the lateral thigh. The study suggests that, in trained women, moderate volumes and high volumes of resistance training may facilitate similar muscular adaptations. It also highlights the importance of individual responses to volume training and the need for personalized programming.
Practical implications for training volume in women
The study suggests that, when designing a training program for women, it may be beneficial to start with a lower volume and gradually increase it if necessary. It is important to consider individual responses and recovery capacities, as well as factors like lifestyle, stress, and sleep. The study also emphasizes the need for experimentation to find what works best for each person, rather than relying solely on research findings. Overall, the results highlight the need for personalized programming and caution against doing too much volume too soon.
The limitations and future directions
The study points out the limitations of the research in this area, including the small sample size and the difficulty of comparing studies due to variations in protocols and measurements. The study also suggests that further research is needed to compare trained men and women on the same protocols and to explore sex differences in response to volume training. In addition, the study highlights the need for refined techniques for analyzing fiber type composition and understanding the plasticity of fiber types in response to training.
Fiber Type Distribution and Performance
The podcast discusses how fiber type distribution in elite weightlifters is not a predictor of performance. Regardless of the individual's fiber type composition, it does not significantly impact their abilities. Even in Olympic weightlifting where quick movements are essential, having more type II A fibers did not necessarily translate to better performance. The study focused on well-trained weightlifters, which suggests that training history and experience play a larger role in performance rather than specific fiber type composition.
Training Adaptations and Fiber Type Shifts
The podcast explores how training can induce fiber type shifts in a relatively short period. Preliminary research suggests that changes in fiber type distribution can occur within a few weeks of training. Longer-term adaptations are determined by the specific training regimen. If individuals continue to train in a particular manner, they are likely to maintain the adaptations. However, periods of reduced training or changes in exercise patterns may lead to shifts back to hybrid fiber types. The podcast also highlights the potential for further research on fiber type shifts and the efficacy of inducing them through specific training protocols.
In this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavor.
TIME STAMPS
0:00:40 Eric Trexler formally announces that he is a different person than Eric Helms
Stronger By Science coaching program: https://www.strongerbyscience.com/coaching/
0:09:12 Feats of Strength
0:21:30 Research Review: how antioxidants relate to nitric oxide and hypertrophy
0:47:01 Discussion about Greg’s recent Stronger By Science article on “effective reps." Article link: http://www.strongerbyscience.com/effective-reps/
1:27:06 “Hard sets” and training to failure
1:43:59 To play us out: an update on Ohio State trademarking the word “THE”
1:46:04 Interview with Lauren Colenso-Semple
1:47:45 Lauren’s recent study on training volume in resistance-trained females
2:12:54 Lauren’s research on muscle fiber types
2:39:51 Completely useless discussion on wine tasting certifications
2:45:03 Does Lauren believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?
2:50:32 Where can people find Lauren Colenso-Semple online?
2:51:58 Completely useless discussion on social media, snack foods, and Shrek ketchup
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