The HyPaultrophy podcast

The model for predicting muscle growth

12 snips
Feb 17, 2024
Chris and Paul discuss a model for predicting muscle growth, emphasizing the need to understand research outcomes. They explore training variables and their impact on hypertrophy, including rep ranges, rest periods, and metabolite clearance. The relationship between mechanical tension, volume, and muscle growth is examined, along with the concept of stimulating reps. The hosts discuss exercise order and contrast different models, while debunking the volume model for predicting muscle growth. They delve into the relationship between muscle growth and tension, neuro-mechanical matching, and the entire body of research on muscle growth. The optimal timing for combining cardio and strength training is explored, along with factors for muscle growth and muscle growth in different regions of the pecs. The chapter also discusses isometric ankle plantar flexion strength and the use of the stimulating reps model in predicting muscle growth.
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INSIGHT

Hypertrophy Model Criteria

  • A good hypertrophy model explains existing research simply.
  • It should use few variables, like Chris's model, which uses two.
ADVICE

Physiological Model Importance

  • Don't constantly shift your training based on single studies.
  • Create a physiological model or use an existing one for consistent progress.
INSIGHT

Rep Range and Hypertrophy

  • Consistent hypertrophy results across rep ranges challenge the three-part model.
  • The model suggests an additive effect from metabolic stress, which is unlikely.
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