Hypertrophy Past and Present 001 Training frequency - why the diminishing returns of volume makes higher frequencies better
20 snips
May 25, 2025 Delve into the roots of bodybuilding as historical methods are linked to modern practices. Discover the Milo Barbell Course and its impact on early lifters' exercise choices. Learn why high-frequency training is preferred for natural muscle growth, even in the absence of anabolic aids. The discussion highlights how the first sets of training matter most, and why consistency in workout programming is crucial. Get insights on maximizing muscle protein synthesis through optimal training frequency and recovery strategies.
AI Snips
Chapters
Transcript
Episode notes
Diminishing Returns Favor High Frequency
- Training volume has a non-linear dose response: each additional set yields less hypertrophy stimulus than the previous one.
- This diminishing returns effect makes higher training frequencies more effective for muscle growth than lower frequencies.
Single Sets Boost Reps Much More
- Jake Doleschal experienced an increase of 2-4 reps per set when switching to single-set training.
- This was surprising since he previously took all multi-set sets to failure, highlighting motivation and fatigue factors.
Exercise Selection Affects Frequency
- Exercising different exercises for the same muscle can reduce training frequency per specific muscle region.
- True training frequency depends on targeting the same muscle fibers multiple times per week, not just overall muscle group training.