17 hypertrophy training volume intesity frequency

UNIVERSITY Hypertrophy Training Volume, Intensity, Frequency The Lesson Interrelation of Volume, Intensity, Frequency and Execution How to measure volume and the dose response curve Is all volume created equal? Should you train heavy or light? Should you train to failure? What are stimulating reps? How to count volume Picking your training Split Definitions Exercise type and execution: Focus/Quality of stimulus Intensity/Effort: Magnitude of stimulus Volume: Dosage of stimulus Frequency: Organization of stimulus All variables are interdependent of one another (one variable effects the other 3) Training to failure or with heavy loads will limit the # of sets able to perform and increase recovery time needed Training far from failure would require more sets to make up for stimulus High volume might require more frequent session so one workout isn’t too long The right combination of theses variables will allow optimal stimulus, fatigue management, and training sustainability Volume Three ways to quantify volume Volume load (weight x reps x sets) 100lbs x 10 reps x sets = 3000lbs 120lbs x reps x sets= 3000lbs Total # of reps (5 sets x 10 reps = 50 reps) Number of total sets Research has found a dosage response only between number of sets performed and hypertrophy irrespective of other variables In 2018 systematic review, if sets are in the 6-20 rep range and near failure the number of sets is the strongest predictor of hypertrophy Volume determines the dosage of mechanical tension provided, so there is dose response to the number of sets Dosage of Volume for Growth Inverted UCurve Hypertrophy RATE OF GROWTH Atrophy No Sets Optimal Sets Too Many Sets More volume produces more growth up to a point, then growth can be hindered More is NOT always better; volume is highly fatiguing, and recovery must be considered Train within your recovery capacity But NOT all sets are created equal Why Are All Sets Not Equal? Its all about the stimulating reps! Exercise Choice and Execution (stimulus and fatigue) set of leg extension vs set of squat Beginner vs Advanced lifter execution/muscle connection Absolute and Relative Effort set to failure vs set reps shy of failure 90% of rep max vs 70% of rep max Strength level of lifter Frequency Fatigue accumulation Rest periods Short rest vs long rest periods effect fatigue dissipation Sleep/nutrition/stress Fatigue additions or reductions from recovery tools Should You Train Heavy or Light? ”Absolute Effort” Heavy >75% of RM and Light