Recently published position stand on how to maximize muscle hypertrophy:
https://journal.iusca.org/index.php/...rticle/view/81
Most here are probably familiar with most of this but maybe some will still find it interesting (and maybe some disagree with some of the points)
Infographic summarizing the key points:
https://www.instagram.com/p/CS1gpLirOnR/
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Thread: How to maximize muscle growth
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Today, 02:01 AM #1Registered User
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How to maximize muscle growth
The first principle is that you must not fool yourself—and you are the easiest person to fool.
- Richard Feynman
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Today, 02:08 AM #2Registered User
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One thought about volume:
I think that at least in the studies that show improved outcomes on much higher volumes, though claiming sets are taken close to failure (or even to failure) the study participants aren’t actually training with that intensity. I don’t know how close to actual failure the studies that look at 10-20 sets are. I suspect that they are further from muscular failure than stated in the papers.
The recent debate between Lyle McDonald and Mike Israetel on muscular failure is probably relevant here and is the main reason for my suspicion - along with the experience of actually working close to failure and thinking “how in the hell can people take 30+ sets to failure?”
I think that unless failure occasionally happens, you are probably not training close to failure...
(The debate I mentioned: https://bodyrecomposition.com/traini...ailing-to-fail)Last edited by EiFit91; Today at 02:15 AM.
The first principle is that you must not fool yourself—and you are the easiest person to fool.
- Richard Feynman
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Today, 02:23 AM #3Registered User
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I like the infographic on my website better. 😎
In all seriousness, as they allude to in the infographic (I have not read the document) most variables do not matter much. The failure question is a big one, but keep in mind that a beginner using lighter weight without neuromuscular proficiency can likely go to failure more frequently and with shorter rest periods while inducing less fatigue than someone more advanced. Most of the actual research is not in well-trained people; that is a big caveat for people on this website with at least a decent amount of muscle mass.
As an aside, it bothers me a bit that most of the hypertrophy field of research seems to come from the same handful of authors. Makes it much easier for bias to creep into everything.
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Today, 02:39 AM #4Registered User
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Just looked at your infographic and I agree!Originally Posted by Heisman2
This is a great point IMO. Lyle is sort of a douchebag on the sideline, but he is a necessary douchebag.Last edited by EiFit91; Today at 03:05 AM.
The first principle is that you must not fool yourself—and you are the easiest person to fool.
- Richard Feynman
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