What actually drives muscle hypertrophy?
In this episode, I’m joined by James Krieger, editor of REPS (Research Review for Exercise & Physique Science), to break down what the meta-analyses really say about building muscle.
We cover:
- The single most important driver of hypertrophy
- The dose–response relationship between volume and muscle growth
- Is there a cap to effective volume?
- Training to failure: necessary or overrated?
- Frequency: how often should you train a muscle?
- Stretch-mediated hypertrophy and long-length partials
- Why some volume studies appear to “disagree”
If you’re tired of social media hot takes and want to understand what the totality of evidence actually shows, this episode is for you.
James and I also discuss how we evaluate research quality and why context matters when interpreting studies, something we do every month inside the issues of REPS, where we break down the latest exercise and physique research so you don’t have to.
If you want deeper dives into the actual studies discussed in this episode (and many more), check out REPS at biolayne.com.
Tell us about your background and how you go into doing what you do?
- http://www.weightology.net
- Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
What do you think is the single most important factor for causing muscle hypertrophy?
- The mechanisms of muscle hypertrophy and their application to resistance training
- Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions
Tell us what the research says about training volume? How important is it?
- Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis
- Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis
- How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency
- Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men
- The Volume Bible
Is there a cap to effective volume?
Can you explain some of the disagreement amongst the research with regards to volume?
- Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals
- The Effect of Resistance Training Volume on Individual-Level Skeletal Muscle Adaptations: A Novel Replicated Within-Participant Unilateral Trial
How important is the stretch for hypertrophy?
- Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis
- Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression
- Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors
- Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion
What do you think of the research on lengthened partials? Any utility?
- Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths
- Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals
- Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths
What is something you used to strongly believe but changed your mind on with evidence?
