Chris and Paul discuss the effects of progressing volume in a training study, analyzing the optimal number of sets and stimulating reps for maximizing gains. They also compare different rest periods in volume literature and explore the increase in muscle volume and its effects on the body. The hosts discuss practical solutions for maximizing gains without technology, delve into the physiology of achieving high levels of recruitment, and highlight the improvement in the quality of debates and arguments concerning physiology and exercise. They also discuss the belief and understanding of the range of motion effects in muscle training.
Individualization of volume training is crucial for optimal gains, with low, moderate, and high volume ranges recommended.
Extreme high volume training, such as 52 sets per week, may not be practical or optimal for muscle growth.
Plateaus in muscle growth can be overcome by addressing fatigue and stimulus issues through personalized adjustments and understanding specific muscle responses and limitations.
Deep dives
The Volume Discussion: Exploring the Study and its Findings
This podcast episode dives into a recently conducted volume study that explores the effects of progressive volume on hypertrophy. The hosts discuss the study, highlighting its focus on volume progression rather than a fixed level of volume. They question how to compare and establish the volume that generates the desired effect. The hosts also emphasize the importance of considering fatigue and stimulus issues when experiencing plateaus. They suggest adjusting exercise selection, focusing on regional hypertrophy, or slowing down progression speed. The discussion emphasizes the need for individualized approaches to volume, with low volume ranging from one to two sets, moderate volume ranging from three to five sets, and high volume ranging from six to eight sets per muscle group. The hosts also critique the practicality and accuracy of muscle thickness measurements and propose a two-week deloading period before measuring hypertrophy.
Challenging the Notion of Ultra High Volume Training
The podcast delves into the trend of ultra high volume training and questions its effectiveness. They argue that extremely high volume workouts, such as 52 sets per week, may not be practical or optimal for muscle growth. The hosts discuss the challenges of sustaining such high volume and express skepticism about achieving meaningful hypertrophy from such extreme training. They explain that moderate volume ranges, such as four to five sets per muscle group, may be more effective for most individuals. They also highlight the importance of individualization when determining the appropriate volume necessary for progressive overload and optimal gains.
The Complexities of Plateau and Practical Approaches
The podcast explores the complexities of plateau and offers practical solutions for overcoming it. The hosts discuss the two major factors contributing to plateaus: fatigue and stimulus. They suggest taking extra rest days to assess if fatigue is impeding progress. They also explore various aspects that may influence stimulus, such as exercise selection, regional hypertrophy, and progression speed. The hosts emphasize the need for individualized approaches to plateaus and maintaining an optimal volume range. They caution against the assumption that higher volume automatically leads to better results, instead encouraging personalized adjustments and a holistic understanding of specific muscle responses and limitations.
Practical Application and Volume Recommendations
The podcast provides practical recommendations for volume training, based on the analysis of the volume study and physiological considerations. They propose a three-tier approach to volume: low volume (1-2 sets per muscle group), moderate volume (3-5 sets per muscle group), and high volume (6-8 sets per muscle group). The hosts caution against excessively high volume training and suggest starting with a lower tier and gradually increasing volume as long as progressive overload is achieved. They emphasize the significance of individualization and adapting volume based on personal responses, rather than adhering to extreme training protocols.
The importance of basing conclusions on physiological understanding
It is crucial to base conclusions on a solid understanding of physiology. Rather than relying solely on statistical significance, which can lead to bending the evidence to support desired outcomes, it is important to consider the physiological mechanisms at play. The study discussed in the podcast highlighted the need to align findings with known physiological principles. By using a model rooted in physiological observations, researchers can confirm or challenge their expectations and gain a deeper understanding of the underlying mechanisms.
The role of passive tension in muscle hypertrophy
Passive tension plays a significant role in muscle hypertrophy. As muscle lengthens during eccentric contractions, passive tension is generated. This passive tension, primarily exerted by the protein titan, contributes to the residual force enhancement during the lowering phase of exercises. However, there is a threshold at which the magnitude of passive tension is not sufficient to trigger sarcomerogenesis, the process of muscle growth. Understanding the interplay between active and passive tension, as well as the threshold for sarcomerogenesis, is crucial in comprehending the mechanisms underlying hypertrophy.
