225: Volume vs. Intensity – Mesocycle Progression in Hypertrophy Part 2 w/ Eric Helms, Mike Israetel, Brian Minor & Jared Feather


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volume vs. intensity

How should we progress a mesocycle for hypertrophy? Late 2019 Mike Israetel, Jared Feather, Tiago Faleiro, and Carl Juneau released an article suggesting set volume should be a central variable for a hypertrophy programme. Since coming out Brian Minor, Eric Helms and Jacob Schepis wrote a letter to the editor with some points of contention. In the podcast today we dig into these points, such as the role of fatigue in a mesocycle, the utility of the pump and soreness for helping modulate volume and much much more!

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  • 00:00 Intro
  • 00:09 The role of Reps in reserve
  • 03:03 How progress works and how to progress with RIR
  • 13:07 Accuracy of RIR
  • 16:39 Error of estimation of RIR
  • 21:23 Autoregulation and RIR range
  • 27:57 When is it time to pullback and take a deload? Also, performance as a proxy of progress
  • 35:25 Failure and accuracy of RIR
  • 38:03 Progression of RIR vs Static
  • 41:46 Autoregulation
  • 48:37 Objective measurement of performance
  • 53:31 Claim of descending rep scheme while increasing load is inferior for hypertrophy
  • 58:43 Injury risk
  • 01:04:56 Fatigue accumulation and growth potential
  • 01:10:37 Why ever do sets below 8 reps?

Links Mentioned:


Last time, Steve was talking to Eric Helms, Brian Minor, Jared Feather and Mike Israetel about Set Progression – listen here

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READ  183: Stimulus to Fatigue Ratio w/ Mike Israetel & Paul Carter

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