Lift Free And Diet Hard with Andrew Coates #400 Holly Baxter - Muscle Building: Volume, Frequency, and Intensity
Holly Baxter is a prominent evidence based coach and research communicator with a Masters in Dietetics, all while being a competitive IFBB Pro.
Holly joins me to deep dive into research and practical application of:
-Do we need to train to failure to optimize muscle growth
-Volume and muscle growth
-How many weekly sets do you need to grow muscle and to optimize for muscle growth
-Is one set per week enough for robust muscle growth
-Does training frequency matter
-Do squats, deadlifts, and other heavy compound lifts “thicken your core muscles”
-Self selection bias in body type and sport
-Do older women need more protein
-Plus how Holly manages to balance her coaching and competitive careers
-And much more
00:58 Training to Failure: Do We Need It?
01:52 Research Insights on Training to Failure
04:49 Experienced vs. Beginner Lifters: Knowing Failure
10:20 Effective Reps and Training Volume
12:16 Research on Training Volume and Muscle Growth
18:23 High Volume Training: Pros and Cons
23:11 Practical Advice for General Population
32:01 Exploring Training Frequency and Volume
35:17 Benefits of Full Body Training
38:42 The Debate on Compound Lifts and Core Thickness
49:22 Balancing Life and Competitive Training
01:00:17 Protein Needs for Older Women
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