17 hypertrophy training volume intesity frequency

Hypertrophy Training Volume, Intensity, Frequency UNIVERSITY... Definitions Exercise type and execution: Focus/Quality of stimulus Intensity/Effort: Magnitude of stimulus Volume: Dosag

Hypertrophy Training

Volume, Intensity, Frequency

UNIVERSITY

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 4 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

1 Volume load (weight x reps x sets)

1 100lbs x 10 reps x 3 sets = 3000lbs

2 120lbs x 5 reps x 5 sets= 3000lbs

2 Total # of reps (5 sets x 10 reps = 50 reps)

3 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

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)

1 set of leg extension vs 1 set of squat

Beginner vs Advanced lifter execution/muscle connection

Absolute and Relative Effort

1 set to failure vs 1 set 3 reps shy of failure

90% of 1 rep max vs 70% of 1 rep max

Strength level of lifter

Should You Train Heavy or Light?

”Absolute Effort”

Heavy >75% of 1 RM and Light <75% of 1 RM can be just as

hypertrophy as long as sets are at or near failure

Heavy weights recruit HTMU right away and are stimulating reps

Light weights recruit HTMU at the end of the set for stimulating reps,

so you must train at/near failure

So this is about getting enough stimulating reps, the hard reps are what matter

Too Heavy 1-5RM? Great for strength but takes a lot of sets to accrue enough stimulating reps Hard on joints and connective tissue Reps stimulating right out the gates

Too Light 20-30RM? Great for muscular endurance Generates a lot of fatigue Takes a lot of reps to get to a few stimulating reps Low risk of injury

Are Hypertrophy and Strength Increase the

Increased neural drive

Muscle activation: increased fiber recruitment and rate coding

Motor unit synchronization

Skill Acquisition

Strength specific to movement performed

To get good at lifting heavy things you must lift heavy

Strength is loading type specific; hypertrophy can occur with a variety

of loads Strength increase does not always mean hypertrophy

increase

Training to Failure or Not?

No stimulus left on the table

Always know your performance level

Time efficient, less sets needed

Disadvantages:

Higher CNS fatigue

Higher muscular damage (72 hours recovery periods)

Inter workout performance drops

Safety concerns on technical lifts

Reps in Reserve

Reps in reserve (RIR) are the amount of reps shy of failure

0 RIR = failure reached

1 RIR= 1 rep before failure

2 RIR = 2 rep before failure

In research, less than 3 RIR is suboptimal for growth

Argument that 0-2 RIR is same growth for less fatigue, claim lacks substantial evidence at higher levels

Benefits of RIR

Fatigue management

Mentally less demanding

Sustained Performance over multiple sets

Safer on major technical lifts

Disadvantages:

Many are poor estimators of RIR

Stimulus underdosed

More gym time from more sets needed

Performance level more unknown

Training Load and Effort Effect on Stimulating

Reps

Assume the last 5 reps of a set are the “stimulating reps” for growth

4 Sets x 10 reps, 3 RIR= 40 reps (8 stimulating reps)

3 Sets x 10 reps 2 RIR = 30 reps (9 stimulating reps)

2 Sets x 10 reps, to failure = 20 reps (10 stimulating reps)

2 Sets x 4 reps, to failure = 8 reps (8 stimulating reps)

2 sets x 30 reps, to failure= 60 reps (10 stimulating reps)

All Stimulating reps are not created equal either

Training Load and Effort Effect on Stimulating Reps

Each rep closer to failure creates high motor unit recruitment, peak tensions and duration of tensions, so each rep is more effective

Each rep closer to failure is also more fatiguing than earlier reps

Each subsequent set can be less effective from CNS fatigue preventing decrease motor unit recruitment as you approach failure

The more advanced you get the less stimulating the earlier reps

become, hence needing to push ALL OUT on sets

Recommendation for Training Intensity

Absolute Effort:

75% of volume in the 6-15 rep range (60-85% 1 RM)

25% in 1-6 rep range and/or 15-25 rep range *goal and risk dependent

Relative Effort:

Beginners

Focus should be on technique and form

3-1 RIR on major compound lifts

2-0 RIR on isolation lifts

*Progress into all out sets only when technique is nailed

Intermediates and Advanced

2-0 RIR on major compound lifts *safety dependent

1-0 RIR on isolation lifts

*goal is to complete quality reps and limit missing lifts

*Do NOT go for the reps that you are to far off from, live to fight

another day

*Advanced need to train their lifts ALL OUT

Training Intensity is Lift Dependent

Lower Body Free Weight: 5-12 reps 1-2 RIR

Squat/RDL

Upper Body Free weight: 5-15 reps 1-2 RIR

BB bench, BB row

Lower body machine: 8-20 reps 1-0 RIR

Leg Press, Hack Squat

Upper Body machine: 6-20 reps 1-0 RIR

Chest Press, Pull down

Lower body isolation: 8-25 reps 1-0 RIR

Leg curl/ext

Upper body isolation: 8-25 reps 1-0 RIR

Bicep curl/tricep push down

Recommendations for Volume

Goal is to train with an optimal stimulus and be able to recover This is

a moving target based on phase of the athlete

Beginners and Novice

5-10 sets per muscle group per week

Intermediates/Advanced

8-20 sets per muscle group per week

These are only starting point AVERAGES and I recommend starting on the lower end and making hard quality sets first above all

If you train your sets ALL OUT you will need very few sets and less than recommendations potentially for some

We will need to move volume up and down based on phase and

recovery Autoregulation strategies will be covered for this in future Consider overlap in muscles trained as well for counting volume

Exercise/Movement Sets per Muscle

Squat Variation 1 set quads, 1 set glutes (maybe

erectors) Hip Hinge Variation 1 sets hams, 1 set glutes, 1 set erectors,

1 set traps Vertical Pull 1 set lats, 1 set rear delts, 1 set biceps

Vertical Push 1 set F delts, 1 set triceps

Horizontal Pull 1 set Lats, 1 sets traps, 1 set biceps

Horizontal Push 1 set Pecs, 1 set F delts, 1 set triceps

Isolation movements 1 set target muscle

Training Frequency

Frequency is how we organize volume and intensity

All volume in one training session is not the same as volume spread across 3 training sessions

We want maximize per set stimulus If doing all the work in one session your quality of volume will turn to junk

Volume done in one session will become less effective in the session but much more fatiguing

High fatigue requires longer time course for recovery

Remember: Stimulate, Recover, Sustainability

Benefits of Higher Training Frequency

Lower volume per session keeps mechanical loading high and quality high

Lower fatigue generated per session

More frequent stimulation of protein synthesis

Improved strength gains compared to low frequency volume matched training

Improved hypertrophy independent of volume

Higher Training Frequencies

You will also need more recovery between sessions to manage fatigue

as you progress in your training career

Training Frequency Recommendation

Train each muscle 2-4x per week

*Muscle group dependent

*Training level dependent

Training Split Progression:

Push, Pull, Legs

Modified Push, Pull, Legs

Body part Splits

Beginner Set up

3 days per week

Full body (2-3 sets)

Full body Off

Upper Lower Off Repeat

5-day rotation

Push Pull Off Legs Off Repeat

Advanced Specialization Cycles

Off Legs (quads) Pull

Off Repeat

Push focus

Pull Push (Chest) Off

Legs Push (delt/tri) Off

repeat

Arm focus

Push Pull Arms Legs Off Repeat

Training Split Selection

You do NOT want to be advanced Work your way up and get the most out of the least

Your split selection is based on your level but also what you need for stimulus and your ability to recover from that stimulus

The choice will determine the number of lifts per day and the number

of sets per session and also the session duration

Summary Recommendations

Hard sets are the set we will count towards volume and the final reps

of those sets are the ones that matter the MOST!

Each muscle trained 2-4x per week

LET'S LOOK AT SOME EXAMPLES MEETING THE RECOMMENDATIONS

Example Volume, Intensity, Frequency Set Up

QUAD COMPOUND VARIATION 2 6-10, 10-15

SINGLE LEG QUAD COMPOUND VARIATION 2 10-15, 15-20

UPPER BODY 2x PER WEEK sets reps

SHOULDER PRESS VARIATION 2 6-10, 10-15

CHEST PRESS VARIATION 2 6-10, 10-15

TRICEP COMPOUND VARIATION 2 6-10,10-15

HORIZONTAL ROW VARIATION 2 6-10, 10-15

VERTICAL PULL VARIATION 2 6-10, 10-15

PER WEEK VOLUME: CHEST 8, SHOULDER 12, TRICEP

12, BACK 8, SIDE DELT 4, BICEP 10, ERECTORS 2

PER WEEK VOLUME: QUAD 8, GLUTE 12, HAMSTRING

8, ERECTORS 6-8, CALF 6, AB 6

References

Beardsley, C Hypertrophy: Muscle fiber growth caused by mechanical tension Strength and Conditioning Research Limited, 1 edition; 2019

Baz-Valle, E.N., Fontes-Villalba, M., Santos-Concejero, J., Total Number of Sets as a

Training Volume Quantification Method for Muscle Hypertrophy: A Systematic

Review J Strength Cond Res, 2018

Nuckols, Greg “Training Frequency for Muscle Growth: What the Data Say.” Aug 9,

2018 Accessed July 13 th 2020 www.strongerbyscience.com/ frequency-muscle/

Nuckols, Greg “Training Frequency for Strength Development: What the Data Say.” July 30, 2018 Accessed July 13 th 2020 www.strongerbyscience com/training-