AI Snips
Chapters
Transcript
Episode notes
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.
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.
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%.