The HyPaultrophy podcast

What is the most effective frequency for muscle growth?

Jun 25, 2023
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ANECDOTE

Hip Thrust Study Results

  • Brett Contreras's hip thrust squad study showed interesting hypertrophy results.
  • Beginners experienced similar glute growth from squats and hip thrusts, unexpectedly favoring hip thrusts slightly.
INSIGHT

Equal but Not Similar Hypertrophy

  • Similar hypertrophy results can stem from different underlying mechanisms.
  • Squats likely caused more sarcomereogenesis (longitudinal hypertrophy) in novices due to the stretch stimulus, while hip thrusts likely caused more myofibrillar hypertrophy.
ADVICE

Training Frequency Dimensions

  • Consider muscle training frequency and workout training frequency.
  • They differ depending on the training split (full body, bro split, etc.).
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