7 Brutal Truths About Volume That Destroyed My Clients' Gains

Dec 29, 2025

Dr. Scott Stevenson, a competitive bodybuilder and creator of the Fortitude Training system, shares game-changing insights on hypertrophy. He emphasizes the power of training each muscle group multiple times a week with autoregulation for optimal gains. Discover how muscle rounds and cluster sets can enhance your performance, alongside the surprising benefits of intra-workout nutrition. Scott also reveals fascinating research on the placebo effect and its influence on training outcomes. Transform your approach to muscle-building and recovery today!

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INSIGHT

Higher Frequency Beats Once-Weekly Splits

Fortitude Training favors 3–4x weekly frequency with adjusted volume instead of once-weekly bro splits.
Autoregulation and exercise variety let higher frequency outperform rigid high-volume single sessions.

ADVICE

Auto-Regulate Volume And Deloads

Auto-regulate volume and deloads based on perceived recovery rather than rigid schedules.
Use a perceived recovery scale, logbook, and reduce volume when life stress or low recovery shows up.

ANECDOTE

Drew's Fortitude Camp Calf Muscle Round

Scott recalls putting Drew through a brutal muscle round calf session at Fortitude Training camp.
Drew handled it, illustrating the demanding nature and real-world application of muscle rounds.

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Dr. Scott Stevenson breaks down his revolutionary Fortitude Training system, revealing why higher frequency training with autoregulation produces superior hypertrophy results compared to traditional bro splits.

This episode covers advanced training periodization, the science of muscle rounds and cluster sets, intra-workout nutrition strategies, and the surprising power of placebo effects on performance.

Whether you're a competitive bodybuilder or optimizing for longevity, Scott's evidence-based approach to progressive overload across multiple rep ranges will transform how you think about building muscle.

KEY TAKEAWAYS:

• Why training each muscle group 3-4 times per week with adjusted volume outperforms traditional once-weekly splits for most lifters

• The autoregulation strategy that lets you maximize effective reps while avoiding overtraining—without rigid programming

• How muscle rounds (cluster sets) allow you to accumulate more high-quality reps at challenging loads than straight sets

• The metabolic reason intra-workout carbohydrates can preserve performance during high-volume training, especially when dieting

• Why open-label placebos work even when you know you're taking a placebo—and how to leverage this for training performance

• The surprising research showing that mouth-rinsing with sweet substances improves strength output through central nervous system effects

ABOUT DR. SCOTT STEVENSON:

Dr. Scott Stevenson is a former college professor, licensed acupuncturist, and competitive bodybuilder with over 30 years of coaching experience. He's the creator of the Fortitude Training system and author of "Be Your Own Bodybuilding Coach."

Scott has coached numerous competitive bodybuilders including IFBB Pro Dave Henry for 15 years, helping athletes achieve pro cards and stage success worldwide. His evidence-based approach combines exercise science, autoregulation principles, and practical coaching experience.

CHAPTERS:

0:00:00 Introduction to Dr. Scott Stevenson

0:01:47 Scott's Background and Career Journey

0:04:18 What is Fortitude Training?

0:08:02 Higher Frequency Training Principles

0:12:00 Individual Response to Training Volume

0:15:05 Autoregulation and Listening to Your Body

0:19:09 The Three Set Types in Fortitude Training

0:22:50 Why Variety Matters for Hypertrophy

0:25:46 Breaking Down Muscle Rounds (Cluster Sets)

0:32:02 How to Execute a Muscle Round Properly

0:39:57 Adjusting Training Based on Carbohydrate Intake

0:45:32 Intra-Workout Nutrition: Carbs and Protein Timing

0:52:32 The Science of Recovery and Nutrient Timing