The HyPaultrophy podcast

Episode 2: Training "volume"

26 snips
Apr 14, 2023
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INSIGHT

Defining Training Volume

  • Volume is not just sets and reps, but a quantity of stimulating muscular contractions.
  • Sets to failure, or stimulating reps, are better indicators of hypertrophy than volume load.
INSIGHT

Volume as Mechanical Tension

  • Stimulating reps require high motor unit recruitment and mechanical tension.
  • Volume should be viewed as a dose of mechanical tension, not just sets and reps.
INSIGHT

Diminishing Returns of Sets

  • Sets across a workout are not equal in hypertrophy stimulus; later sets are less effective.
  • Doubling sets doesn't double growth; 3 sets/week might yield 5% growth, while 18 sets/week might yield 10%.
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