Philosophical Weightlifting Podcast
Ep. 227: Zac Robinson | The Best Programming Podcast EVER (part 1)
Dec 8, 2023
Zac Robinson, owner of Data Driven Strength, talks about understanding proximity to failure, individual response to training, and communicating that information. They also discuss building Data Driven Strength, the influence of content creators, evolution of interests in strength training, proximity to failure, and programming basics and training principles.
51:17
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Quick takeaways
- Training closer to failure can benefit hypertrophy but does not significantly impact strength gains.
- Designing training programs for hypertrophy requires higher volumes, exercises targeted for muscle growth, and training closer to failure within a range of zero to three reps in reserve (RIR).
Deep dives
Proximity to failure and its impact on hypertrophy and strength
Training closer to failure on a per-set basis can benefit hypertrophy, while there is no significant relationship between proximity to failure and strength. For hypertrophy, training closer to failure leads to greater increases in muscle size. However, for strength, proximity to failure does not seem to drive strength adaptations. The paper emphasizes that training closer to failure can be beneficial for hypertrophy but not necessarily for strength, with load and other factors playing a more significant role in strength gains.
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