The Volume Roundtable feat. Mike Israetel, Eric Helms, Layne Norton, Greg Nuckols
Jun 29, 2016
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In this episode, Mike Israetel, Eric Helms, Layne Norton, and Greg Nuckols discuss training volume, including max recoverable volume, injury prevention, strength vs hypertrophy, and tracking training volume. They explore the concepts of MRD and MRV, finding the optimal volume, gradually increasing volume, and measuring volume in different intensity zones. They also touch on rest periods, exploring volume requirements in a deficit versus surplus, and the importance of chasing performance during training.
The debate revolves around whether athletes should focus on the minimum effective dose or the maximum recoverable volume (MRV) when it comes to training volume.
Jumping to the maximum recoverable volume (MRV) without building up gradually can lead to the volume trap, where athletes may hit a dead end with their progress.
Determining optimal training volume requires individual considerations and goals.
Deciding on training volume involves trade-offs, including potential injury risks and desired performance outcomes.
The podcast discusses the concept of finding the optimal training volume for different goals.
Deep dives
Considering minimum effective dose and MRV in training volume
The debate revolves around whether athletes should focus on the minimum effective dose or the maximum recoverable volume (MRV) when it comes to training volume. Both sides agree that stress is necessary for adaptation and progress, but they differ in their approach. The MRV concept suggests that athletes should train at the highest volume they can recover from and still benefit, aiming for optimal gains. On the other hand, the minimum effective dose focuses on doing the minimum necessary to achieve desired results. Some argue that pushing towards the MRV may lead to faster progress, while others advocate for a more cautious approach to minimize injury risk. It's important to note that each individual's MRV can change over time, and it's crucial to gradually build up volume while considering skill level and recovery capacity. The goal is to find the balance between stressing the system for adaptation and avoiding excessive fatigue or injury.
Volume Trap and Gradual Progression
Jumping to the maximum recoverable volume (MRV) without building up gradually can lead to the volume trap, where athletes may hit a dead end with their progress. Just as in dieting, where gradual calorie reductions are recommended, slowly working towards MRV can help avoid unnecessary risks and ensure steady progress. Athletes should consider their recovery, skill level, and injury risks when deciding on their training volume. While MRV may offer faster gains, a more cautious approach (minimum effective dose) can also lead to steady progress and help avoid burnout or injuries. It's important to keep in mind that volume requirements may vary depending on sports-specific needs, training phases, and individual goals.
Genetic Potential and Optimal Volume
Determining optimal training volume requires individual considerations and goals. The concept of minimum effective dose and maximum recoverable volume are closely related, as both aim to induce adaptation through stress while considering recovery and injury risks. Maximizing genetic potential is a continual process that requires gradually increasing volume to maintain progress. Risk of injury must be weighed against the desire for peak performance, and strategies such as overreaching and tapering can be effective when properly managed. While caution and individualization are important, high-level athletes may benefit from pushing towards MRV to achieve optimal gains and performance.
Traded-offs and Personal Choices
Deciding on training volume involves trade-offs, including potential injury risks and desired performance outcomes. High-level athletes may choose to push towards their maximum recoverable volume for the possibility of faster gains and peak performance, even with elevated injury risks. Recreational fitness enthusiasts may opt for a more cautious approach, focusing on a minimum effective dose to minimize injury risks. Gradual progression towards MRV and listening to the body's signals can help avoid plateaus or setbacks. Ultimately, finding the right balance between stress and recovery is crucial to achieving optimal gains and performance.
Finding the Optimal Training Volume
The podcast discusses the concept of finding the optimal training volume for different goals. The speakers emphasize the importance of considering individual goals and specific situations when determining the appropriate training volume. For example, if the goal is to perform at the Olympics, a minimum effective dose of training volume might not be sufficient. In this case, pushing closer to the maximum recoverable volume may be necessary to ensure optimal gains. The speakers also discuss the idea that genetic differences can contribute to varying training volumes for individuals. They mention examples of Olympic lifters and bikini competitors who may require different training volumes based on their genetic predispositions.
Understanding the Relationship between Volume and Recovery
The podcast delves into the relationship between training volume and recovery. The speakers suggest that recovery is a critical factor to consider when determining the appropriate training volume. They explain that the maximum recoverable volume (MRV) is the point where training volume is pushed to the limit, but recovery is still possible. They emphasize the importance of finding the right balance, where individuals are able to recover adequately while still making progress. They also note that recovery and volume requirements can vary depending on the specific body part being trained, with some muscles requiring lower volumes than others. They caution against extremes in training volume and highlight the need for individualization when it comes to determining the optimal volume for different body parts.
Rest Periods and Training Volume
The podcast touches on the subject of rest periods and their impact on training volume. The speakers address the question of whether it is better to shorten rest periods to increase volume per workout or to prolong rest periods to enable higher weights to be lifted. They highlight the importance of practical considerations, such as time constraints, in determining rest periods. While some studies suggest that shorter rest periods may lead to similar hypertrophy outcomes when volume is equated, the speakers highlight that in real-world training scenarios, it is unlikely for individuals to perform high volume sets with very short rest periods. They affirm that adequate rest periods are crucial for allowing for proper recovery and progressive tension overload, which they argue are key factors in muscle growth and strength development.
Importance of finding the right training volume
Finding the right training volume is crucial for maximizing results. It is not about doing the minimum effective dose or excessive volume, but rather finding the sweet spot where you can still recover and make progress. Fads that promote either extreme are not effective in the long term. The key is to find a middle ground where you do just enough to push your limits and stimulate growth, while still allowing for proper recovery.
Tracking and adjusting training volume
Tracking and adjusting training volume is essential for optimizing progress. Volume can be measured by monitoring sets and intensity zones. It is important to track how your body responds to different volumes and adjust accordingly. The optimal volume for hypertrophy is generally around 20 working sets per week per main body part. This number may vary depending on experience and goals. Proper periodization and incorporating different training variables can help maintain responsiveness to training stimuli and prevent stagnation.
In this episode, we host the most comprehensive discussion of training volume available anywhere with Mike Israetel, Eric Helms, Layne Norton and Greg Nuckols.
We answer the question of whether we should train with the maximum volume that we can recover from (maximum recoverable volume) or with the minimum volume needed to make progress (minimum effective dose). We also touch on many other topics including:
- guidelines for how much volume to do per week
- the difference between max recoverable and max adaptive volume
- the importance of rest periods in determining per-session volume
- the relationship of max recoverable volume to injury
- differences in volume prescriptions for strength vs hypertrophy
