Why volume CANNOT be king of muscle growth

Summary

In this video, Carter debunks the myth that 'volume is king' in muscle training. He explains the physiological basis of muscle growth, focusing on motor unit recruitment and the impact of fatigue on training effectiveness. Emphasizing that mechanical tension, not volume, is key to muscle growth, he suggests that optimal volume for muscle growth plateaus around six sets per muscle group per session, or ten sets per week, and that excessive volume can be counterproductive, especially for advanced trainees. Carter encourages trainees to focus on activating underutilized muscle fibers and targeting specific regions for hypertrophy.

Takeaways

• 🍽️ Paul Carter discusses the concept of volume in training while eating his breakfast.
• 💪 When you first start training, there's a motor unit recruitment deficit, meaning you can't activate all muscle fibers initially.
• ⚡ As you train, you reduce this deficit and can activate larger muscle fibers, which grow larger but are more easily damaged.
• 🔋 Early in training, recovery is at its peak due to the oxidative nature of type one fibers.
• 🔄 With fatigue from each set, there's a reduction in motor unit recruitment, affecting the ability to continuously recruit large fibers.
• ⏲️ Studies show that longer rest periods between sets reduce fatigue interference, allowing better muscle growth with fewer sets.
• 🚫 Volume is not king; mechanical tension is key for muscle growth. High degrees of motor unit recruitment and contraction velocity are essential.
• 📊 Research indicates that around six sets per muscle group per session or ten sets per week are optimal for muscle growth, beyond which diminishing returns occur.
• 🧬 For advanced trainees, it's more about targeting specific muscle areas for regional hypertrophy and not just increasing volume.
• 🔍 Understanding the difference between studies on untrained and trained individuals is crucial for applying training principles effectively.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is the concept of volume in training and why it is not the key factor in muscle growth, contrary to popular belief.

What is a 'motor unit recruitment deficit'?

A motor unit recruitment deficit refers to the inability of a beginner to activate all muscle fibers, particularly the high-threshold motor units, during training due to lack of experience and neuromuscular efficiency.

Why do type one muscle fibers grow rapidly when you first start training?

Type one muscle fibers grow rapidly when you first start training because they are more oxidative with higher mitochondrial density, providing better protective mechanisms against muscle damage and allowing for faster recovery.

What happens to motor unit recruitment as fatigue occurs during a workout?

As fatigue occurs during a workout, there is a reduction in motor unit recruitment, meaning not all muscle fibers, especially the largest ones, can be continuously activated as effectively as at the beginning of the workout.

Why does the video suggest that longer rest periods between sets are more beneficial for muscle growth?

Longer rest periods are suggested to be more beneficial because they reduce fatigue interference, allowing for better motor unit recruitment and mechanical tension, which are key for muscle growth.

What is the role of mechanical tension in muscle growth according to the script?

Mechanical tension is crucial for muscle growth as it activates muscle fibers and initiates the biological processes that lead to muscle hypertrophy.

What does the script suggest about the optimal volume of sets for muscle growth?

The script suggests that around six sets per muscle group per session or about ten sets per week is where a plateau in muscle growth appears to begin, indicating diminishing returns beyond this point.

Why might doing more than the suggested volume of sets be counterproductive?

Doing more than the suggested volume of sets can be counterproductive because it may lead to overtraining, increased fatigue, and hinder the activation and recovery of the largest muscle fibers, which are most important for growth.

What is the importance of focusing on motor unit recruitment as you become more advanced in training?

As you become more advanced, focusing on motor unit recruitment is important to ensure that you are effectively stimulating the largest muscle fibers that have the greatest potential for growth, which may not be achieved with high volume alone.

What is the script's stance on the need for studies involving individuals using performance-enhancing drugs?

The script argues that there is no need for studies involving individuals using performance-enhancing drugs for understanding the basic physiology of training and muscle growth, as these introduce a different level of complexity that is not necessary.

How does the script differentiate between the training needs of beginners, intermediates, and advanced trainees?

The script differentiates by stating that beginners and intermediates can benefit from basic training and progressive overload for a long period, while advanced trainees need to focus on more granular aspects like regional hypertrophy and activating fibers that have not been used before.