Category: Training

In Training Volume and Muscle Growth: Part 1 I looked at four different studies, one of which I threw out for having what I consider absolutely absurd, reality failing results.  Continuing from there I want to look at three more studies (published as of October 15th, 2018 that was written) to complete the set.    This will all lead into the final part 3 where I’ll look at the results in overview to see if any general conclusions can be drawn regarding the questions I originally posed.

Effects of Graded Whey Supplementation during Extreme-Volume Resistance Training

The next paper is by Haun et al. and was published in Frontiers in Nutrition in 2018.  It is notable for having been (at least partially) funded by Renassiance Periodization and having Mike Israetel as one of the authors.   I do NOT mention this to dismiss it out of hand on a  “Who funded it?” kind of way because that’s crap. … Keep Reading

So for the last few weeks, I’ve been addressing different issues regarding Brad Schoenfeld’s recent paper suggesting that an incredibly high training volume, far more than have ever been suggested or used by any sane human, give the most growth.  I won’t re-examine the issues I have with it but you can read my first diss track and my second diss track if you’re not got caught up.

Rather, as discussed two weeks ago, I want to now look at the other papers examining the issue of training volume and muscle growth.  As it turns out there are currently 7 of relevance, including Brad’s, of which 2 came out within roughly a week of his.  Since I have a lot to cover, this will take 3 articles to address everything I want to say.  First, a bit of a tangent and this will be a long piece.

Building Scientific Models

While imperfect, mainly due to the fact that scientists are only human, the scientific method is currently the best approach to answer questions about our universe. … Keep Reading

This is an article that has been swirling around my head for a while.  Don’t expect hugely practical things from it.  Rather, it was just an attempt to answer two questions.  First, why do leg extensions hurt so much?   I mean locally, in the quads, for the same reps at the same effort they hurt far more than other exercises.  Second, what do blood flow restriction (BFR, Kaaattttssssuuuuu!!!), speed skating and leg extensions have in common?

Blood Flow Restriction (BFR)

Ok, for the 3 people who don’t know what BFR is, it’s a relatively new method of training where you basically use pressure to reduce blood flow to the muscle and then use relatively light loads for training.

And research has generally found that it provides similar hypertrophy gains to muscle as heavier training and does so with lighter loads with various mechanisms being involved.  Please note that the size gains are, at best, identical but not greater.… Keep Reading

One of the long debated issues in terms of training is whether muscle growth occurs only through hypertrophy (an increase in muscle size) or if hyperplasia, an actual increase in the number of muscle fibers.  That is, does the number of fast/slow twitch muscle fiber types in your body actually change in response to strength or endurance stimulus? Or just the volume, and you’re stuck with what your genetics dictate?

The short answer is yes-ish.

Here’s the long answer:

Let me make one clarification here.  Well, two.  The first is that I am talking about skeletal muscle.  Cardiac muscle acts a little bit differently in how it grows with stress and we don’t lift weights for a bigger heart.  Perhaps if we did there would be more love in the world.

Also, I’m talking about training induced growth.  You can cause some goofy stuff to occur when you ablate a muscle (i.e.… Keep Reading