Ep 297 - Is More Volume Always Better? (feat Josh Pelland PhD(c))

Oct 21, 2024

Josh Pelland, a PhD candidate at Florida Atlantic University and coach for Data Driven, discusses his recent meta-analysis on resistance training volume and its impact on hypertrophy and strength. He highlights that while higher volumes can lead to significant muscle gains, there are nuances like individual training experience and diminishing returns. Practical insights on tailoring workout volume, periodization, and avoiding overtraining are shared. Audience questions further explore strategies for optimizing training programs based on the latest research.

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ANECDOTE

Josh Pelland's Background

Josh Pelland is a PhD candidate at Florida Atlantic University, studying resistance training.
He previously worked with Dr. Brian Fogt at Ohio State University.

INSIGHT

Resistance Training Dose-Response

Pelland's research explores resistance training volume's effect on hypertrophy and strength.
The study uses a continuous model instead of categorical, offering a more nuanced view.

INSIGHT

Quantifying Volume and Frequency

Previous meta-analyses inconsistently defined training frequency and counted indirect sets as direct sets.
Pelland's study uses a fractional method, counting indirect work as half a set, improving accuracy.

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In this crossover episode of Iron Culture and MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland, a coach for Data Driven and a PhD candidate at Florida Atlantic University, to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. These data have created a lot of stir in the evidence based community as very high volumes seem to be associated with hypertrophy without a definitive plateau. But as you can expect, there’s much more to the story. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, Pelland discusses nuances, such as the point of diminishing returns where further volume or frequency may yield less significant gains, and highlights how individual factors like training experience and muscle group-specific responses affect outcomes. Practical recommendations include tailoring volume to individual needs, utilizing periodization and volume cycling to maximize adaptations, and addressing common pitfalls such as overtraining. Further, in this live episode audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence.

If you liked this crossover, remember the MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join them for a future episode!

0:00 Introduction to another official crossover episode

MASS Office Hours Episode 58 (Is More Volume Always Better?) https://www.youtube.com/watch?v=0HErS8Hw12k

02:00 Getting to know Josh Pelland

07:35 An overview of Josh’s new preprint

Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Eﬀects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460

Data Driven Strength Podcast - Volume and Hypertrophy: New Science Explained | S2E1 https://www.youtube.com/watch?v=yKRAVrf-798&t=0s

Data Driven Strength Podcast - Frequency and Hypertrophy: New Science Explained | S2E2 https://www.youtube.com/watch?v=1rxOj92Q4p8

14:01 The search strategy and volume/frequency quantification method comparison

25:43 Statistical models

30:51 Volume results

39:32 Volume efficiency tiers

1:08:47 Frequency results

1:16:43 Q&A Question 1: How was the volume of different exercises quantified?

1:18:36 Question 2: Disconnect between theoretical vs practical optimum?

1:25:00 Question 3: How were different set structures, intensification techniques, and proximity-to-failure accounted for?

1:28:55 Question 4: Recommendations for 6x/week Full Body Powerbuilding training?

1:30:53 Question 5: The potential effects of different partials and ranges of motion?

1:34:45 Question 6: Did the studies measure both hypertrophy and strength outcomes?

1:36:10 Question 7: Strength training recommendations for sprint cyclers?

1:39:03 Question 8: Upper vs lower body set volume tolerance?

1:40:45 Question 9: Moderator analyses on the impact of training status?

1:42:50 Question 10: How do you know if you are performing too much volume?

1:46:36 Wrapping up and where to find Josh

Data Driven Strength YouTube https://www.youtube.com/@datadrivenstrength

Instagram @josh.datadrivenstrength https://www.instagram.com/josh.datadrivenstrength/?hl=en