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Another Look at Sarcoplasmic Hypertrophy

So the concept of sarcoplasmic hypertrophy is currently back in the limelight of the fitness industry.  This is due to an additional analysis of the Huan et. al. study that Mike Israetel was involved with.  I discussed the original study in detail in my series on Training Volume and Hypertrophy and will briefly re-examine it below for background context of the newer paper.

In fact, I was originally going to do a research review on the new paper but, honestly, it was going to be boring and overly detail oriented and it seemed more useful to look at the topic in a more general sense (while still being my own boring, neurotic detail oriented self).

Edit on June 6th, 2015: When I originally wrote this, the paper had not passed peer review but it has just been published officially.  As I knew it would.

Now, I have written about the concept of sarcoplasmic hypertrophy in the past, probably in my Ultimate Diet 2.0 but I imagine elsewhere.  And in doing so, I wrote in favor of it existing (this will make more sense when I define it).  Others have written similarly.  In contrast, some experts have dismissed the concept … Read More

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A Presponse/Pretaliation to Mike Isratel

I was right all alongThis is exactly what the title says A Presponse (pre-response) or Pretailiation (pre-retaliation) to what I imagine Mike Isratel will be going on about shortly on his wall or Instagram or wherever the cool kids put thi stuff about what happened this weekend.  Well, if he didn’t do it yesterday in which case it’s a day late.

Short version: the drama surrounding the shitshow that is the Brad Schoenfeld volume study got stirred up again yesterday.

I had originally written this really overlong post detailing it but, in the modern world, nobody has the time or attention span for that.  So I sat down and just did a quick video (by quick I mean 14 or so minutes since it got longer every time I recorded it) giving the overview and key points about what happened, how it happened, my thoughts on it, etc.

This link will take it to you on Youtube and it’s embedded below.

Enjoy.  Or not.  I don’t really care either way.

One correction: I incorrectly identified the podcast as Revfit but this is wrong.  Rather, the individual in question is involved with Revive Stronger.

This was my final PM to Mike Isratel

I’ll make you

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Training Volume and Muscle Growth: Part 3

Ok, let’s finish this thing up.  So far I’ve looked at the 7 current studies (as of this article’s writing in October of 2018) in often excessive detail in Part 1 and Part 2 and now it’s time to put them all together to see how training volume and muscle growth relate.  As noted in Part 1, I’m throwing the Radaelli paper into the trash.  I consider the results too random and nonsensicial  to be worth considering.

There is simply no world where growth in triceps in beginners doesn’t start until 45 sets per week but 18 sets for biceps is effective and where LBM gains are higher for calisthenics than low-volume weight training.  So it’s out.  Agree or not, I put my reasoning up front and looked at it in detail to explain why I think it’s garbage so it wasn’t just a hand-wave like most would do.

That leaves 6 studies in trained individuals (minimum 1 year training experience and a usual range of 1-4 years) looking at different volumes of training and the muscle growth response.   Yes, they used varying methodologies, some only used body composition methods via DEXA, some used DEXA and Ultrasound, one used DEXA, … Read More

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Training Volume and Muscle Growth: Part 2

So continuing from last time, when I looked at four studies (one of which I threw out based on what I consider absurd results in terms of making zero sense) on the topic of training volume and hypertrophy, I want to look at the remaining three studies (these are the ones that came out in the past few weeks) next to complete the set.  I’ll do the same basic analysis and 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 Isratel 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 I think that’s crap.  Just mentioning it since it was clearly an attempt to support/test Mike’s ideas about volume, MRV, etc.   Of some trivial interest, it literally … Read More

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Why do Leg Extensions Hurt So Much?

Ok, this is going to be one of my stupid, pointless, non-applied articles that I just need to write to get something out of my head (so unless you’re really interested in minutial trivia go read something else).  It’s also a way to actually update the site as I finish up getting ready to launch the Women’s book (no foolin’ this time, the book is done and it’s just some busywork to launch in the third week of January).

Question 1: Why do leg extensions hurt so much for high reps?  I mean locally hurt, the quads are screaming and hurt more than other similar movements done for similar reps.

Question 2: What do blood flow restriction (KAAATSUUUUUU!!!), speed skating and leg extensions have in common?

Read more to find out.

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 involvedRead More