The Dr. Joey Munoz Show Volume for hypertrophy: Why less might be more with Dr. Chester Sokolowski
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Oct 20, 2023 Dr. Chester Sokolowski, a specialist in hypertrophy training, discusses the benefits of low-volume, high-intensity training. The podcast explores the importance of intensity, measuring progress, and the relationship between volume and strength. It also covers the difference between pulling and pressing movements and debates the role of volume in hypertrophy. Find Dr. Sokolowski on Instagram and check out his app and hypertrophy course.
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Intensity vs Effort in Training
- Intensity is defined as the heaviness of the weight lifted, not effort or how hard it feels.
- Mechanical tension from lifting heavy is key to stimulating muscle growth, not metabolic or oxidative stress.
Ideal Rep Ranges for Hypertrophy
- Train within a 4 to 16 rep range for hypertrophy, avoiding very low or very high reps.
- Use lower reps for compounds (4-8 reps) and higher reps for isolation exercises (8-16 reps) based on joint stress and aerobic capacity.
Train Near Failure Efficiently
- Train close to failure for hypertrophy to ensure sufficient muscle recruitment and strain.
- Accept lower volume if training near failure because excessive volume with submaximal effort is less effective.