Ep 317 - Training Volume: How Much Is Enough? (ft. Dr. Eduardo De Souza)
Mar 5, 2025
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Joined by Eduardo De Souza, a Professor at the University of Tampa and an expert in hypertrophy research, this conversation dives into high-volume training and its effects on muscle growth. Dr. De Souza sheds light on common misconceptions, research challenges, and the importance of individualized training approaches. They discuss the role of baseline strength in training outcomes and the significance of transparent research reporting. Plus, the intriguing link between training volume and sleep quality is explored, opening new avenues for future research in exercise science.
Dr. De Souza highlights the complexity of high-volume training research and the importance of considering participant experiences in hypertrophy studies.
The podcast discusses the need for improved reporting standards and transparency in research to enhance understanding in exercise science.
Differences in responses to training based on individual factors like baseline strength emphasize the necessity for well-structured experimental designs.
Deep dives
Introducing High-Volume Research
The podcast features a discussion about high-volume training research, led by Dr. D'Souza, a notable academic from the University of Tampa. He emphasizes the significance of studying volume in resistance training, particularly as the popularity of high-volume protocols continues to grow. Key points include the importance of conducting future research that takes previous training volumes into account to avoid confounding variables. This perspective aims to enhance the understanding of how various training protocols can effectively stimulate muscle growth.
Events and Networking in the Fitness Community
The episode mentions an upcoming Sports Nutrition Association Conference where the Mass Research Review team will gather for the first time. This event will feature various reputable speakers and aims to foster dialogue within the fitness and nutrition community. It emphasizes the importance of networking among researchers, trainers, and industry professionals, which can lead to enhanced collaboration and sharing of knowledge. Participants are encouraged to attend and connect with experts in the field for further insights.
Challenges in Conducting High-Volume Research
Dr. D'Souza shares insights about the logistical challenges faced while conducting high-volume training studies, including participant adherence and maintaining rigorous experimental controls. An interesting observation is that experienced participants often respond differently than novice trainees, which can complicate the results. Furthermore, he discusses the importance of considering individual differences, such as baseline strength and training history, when interpreting the data. This highlights the necessity for well-structured studies that account for these variables to provide more meaningful conclusions.
The Complexity of Measuring Hypertrophy
The complexity of measuring hypertrophy is a central topic in the discussion, with Dr. D'Souza pointing out that current methods may not always capture the nuances of muscle growth. The podcast highlights how various metrics, like muscle thickness and strength, provide different insights and that true hypertrophic gains may not be reflected in all studies. The conversation also touches upon the role of participant experience and other factors in influencing outcomes. By understanding the broader context of these measurements, researchers can better assess the effectiveness of training protocols.
The Importance of Quality in Research
Quality in research reporting is continuously stressed throughout the episode, with Dr. D'Souza advocating for transparent methodology and thorough documentation of limitations in studies. He mentions that many studies suffer from underreporting and low statistical power, leading to misleading conclusions. The dialogue suggests a collective movement towards more robust study designs and greater emphasis on reproducibility in research findings. This proactive approach aims to advance understanding in the field and improve the quality of training recommendations for athletes and enthusiasts.
In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of exercise science research.
Time stamps:
0:00 Introducing Dr Eduardo De Souza and some housekeeping
Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/
19:55 Measurement methods and errors
Barsuhn 2025 Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males https://pubmed.ncbi.nlm.nih.gov/39665246/
26:00 The participant experience in high volume research and oedema
41:40 Criticisms of research methods
48:29 The applications of Eduardo’s research
59:12 Trained and untrained participants and future research