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Muscle Fiber Adaptations to Rep Max or Relative Intensity

So there’s a war brewin’.  Or rather a war going on.  The war over volume versus intensity/tension.  So over the past three weeks I wrote a series of articles examining the issue of muscular tension, it’s importance in initiating growth (it is the primary factor in growth no matter how anybody wants to cut it) and, among other topics discussed the idea of effective reps.… Read More

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Evidence of a Ceiling Effect for Training Volume in Trained Men – Research Review

So two or three weeks ago I did an unbearably tedious and ranty review of the Barbalho paper on women trainees, the one that I was challenged to examine because “DOES IT ALSO NOT CONTRADICT YOU?”.  And as much as I wanted to look at it on fundamental grounds, let’s face it: I was mainly doing it that way to be petty. … Read More

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A Response to James Krieger

So there’s a war brewing in online fitness land.  About three weeks ago, Brad Schoenfeld et. al. released a paper purporting to show that more volume meant more growth with 30 sets per week for upper body and 45 sets for lower body outperforming lower and more moderate volumes.  To say there has been a shitstorm, much of which is driven by myself, is a bit of an understatement.… Read More

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Protein Amount and Post Workout Protein Synthesis – Research Review

MacNaughton et. al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein.  hysiol Rep, 4 (15), 2016, e12893

The currently accepted amount of protein required to achieve maximal stimulation of myofibrillar protein synthesis (MPS) following resistance exercise is 20–25 g.… Read More