The Stronger By Science Podcast

Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast)

24 snips

Dec 27, 2023

In this podcast, the speakers discuss the mechanisms of hypertrophy and the weaknesses of the 'effective reps' model. They explore the relationship between proximity to failure and strength and hypertrophy gains. They also delve into the factors influencing muscle growth, such as tension, nutrition, and energy intake. The concept of effective reps is debated, and the role of tension in muscle adaptation is examined. The limitations of meta-regressions and the development of beer, yogurt, and cheese are also briefly mentioned.

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Introduction, Overview, and RPE Guide Update

Meta-Analysis and Proximity to Failure

07:03 • 32min

Discussion on Conceptual Figure and Different Analytical Approaches

Tracking Training Volume for Muscle Growth

40:31 • 10min

Questioning Assumptions and Embracing Uncertainty

50:22 • 24min

Mechanistic Rationale and Conditions for Hypertrophy

01:14:24 • 3min

The Role of High Per Fiber Mechanical Tension

01:17:29 • 4min

The Role of Mechanical Stimulus in Hypertrophy

01:21:08 • 14min

Exploring Necessary and Sufficient Conditions for Complex Outcomes

01:35:28 • 2min

Factors influencing muscle hypertrophy

01:37:20 • 25min

Effective reps and optimizing for output

02:02:37 • 11min

Spatial Relationship and Bioenergetic Regulation within a Muscle Fiber

02:13:45 • 3min

Constraints and Trade-Offs in Muscle Cell Growth

02:16:40 • 24min

Perspective and the Complexity of Training Approaches

02:40:39 • 22min

Fiber Level Force and Tension during Set Progression

03:02:12 • 15min

Is Poppen Model Applicable to Isometric Contractions?

03:17:07 • 25min

Effective Reps and Tension for Muscle Adaptation

03:42:27 • 16min

Limitations of Meta Regressions and the Development of Beer, Yogurt, and Cheese

03:58:46 • 4min