The Best Way to Track Volume for Hypertrophy

Summary

The video script delves into the concept of volume in the context of muscle hypertrophy, emphasizing the non-linear relationship between the two. It critiques the traditional method of tracking volume load (sets x reps x load), highlighting its limitations, particularly for hypertrophy goals. The discussion points out that changes in sets, reps, or load can distort volume load comparisons. It contrasts the volume load of two hypothetical world champion powerlifters with different body weights but similar rep and set counts, illustrating the disparity in load that doesn't necessarily correlate with stimulus or fatigue. The script advocates for tracking volume by counting working sets performed at a high rate of perceived exertion (RPE) or low repetitions in reserve (RIR), as research supports this approach for hypertrophy. It suggests a rep range of approximately 5 to 20 or 25 for optimal hypertrophy stimulus without excessive metabolic fatigue. The summary concludes with a recommendation to perform between 6 to 20 reps per set for hypertrophy, adjusting the number of sets based on the rep range to ensure an adequate stimulus for muscle fibers.

Takeaways

• 📈 **Volume and Hypertrophy Relationship**: Volume is related to muscle hypertrophy but not in a linear fashion.
• 🔢 **Tracking Volume**: It's important to track volume as it indicates the stimulus and fatigue experienced during training.
• 🏋️‍♂️ **Volume Load Calculation**: Traditionally, volume load is calculated by multiplying sets, reps, and load.
• ⚖️ **Issues with Volume Load**: Changes in sets, reps, or load can make volume load comparisons less intuitive, especially across different strength levels.
• 🏅 **World Champions Comparison**: Even if world champions in different weight classes perform the same number of sets and reps, their volume load can differ significantly due to the load they lift.
• 🚫 **Avoiding Strength Dictation**: One's strength level should not solely dictate the quantification of their training volume, especially when focusing on hypertrophy.
• 🔁 **Rep Range for Hypertrophy**: The ideal rep range for hypertrophy is broad, typically between 5 to 20 or 25-30 reps, to ensure sufficient tension without causing cardiometabolic fatigue.
• 📉 **Volume Load Misrepresentation**: High rep sets (e.g., 3x15) can show a higher volume load than lower rep sets (e.g., 3x6), but do not necessarily translate to twice the stimulus or fatigue.
• ✅ **Reps as a Proxy**: Counting just reps can be misleading as it neglects the load, similar to volume load issues.
• 🛠️ **Recommended Method**: Tracking the number of working sets at a high RPE (Rate of Perceived Exertion) or low RIR (Repetitions in Reserve) is a simple and intuitive method supported by literature for hypertrophy.
• 📚 **Literature Support**: Systematic reviews, such as the one by Bazval in 2021, support that the number of sets is a good proxy for the amount of hypertrophy when training at a high RPE.

Q & A

What is the relationship between volume and hypertrophy?

Volume has a relationship with hypertrophy, but it's not linear. It's important to track volume as it provides an indication of the stimulus and fatigue experienced during workouts.

What is volume load in the context of strength training?

Volume load is a calculation that multiplies sets, reps, and load. It was a common method to compare different levels of volume in lifting and coaching.

Why might volume load not be the best method for tracking hypertrophy?

Volume load can be misleading because changes to sets, reps, or load can make comparisons less intuitive. It doesn't account for differences in individual strength levels, which can lead to significant disparities in volume load even when the number of sets and reps are the same.

What is the recommended rep range for hypertrophy training?

The recommended rep range for hypertrophy is broad, typically between 5 to 20, or possibly up to 25 or 30 reps. This ensures a long enough tension stimulus for muscle growth without causing excessive metabolic fatigue.

How does the number of reps per set affect the stimulus for hypertrophy?

The number of reps per set within a reasonable range has less impact on hypertrophy than the proximity to failure and the total number of sets performed. As long as the sets are challenging and close to failure, similar hypertrophy outcomes can be expected.

What is the issue with counting just reps as a method for tracking volume?

Counting just reps, or multiplying sets by reps, can amplify the problem of volume load by not considering the load. This method can lead to a misrepresentation of the actual fatigue or stimulus experienced during a workout.

What is the recommended method for tracking volume in hypertrophy training?

The recommended method for tracking volume in hypertrophy training is by counting the number of working sets performed at a reasonably high RPE (Rating of Perceived Exertion) or low RIR (Repetitions in Reserve).

What does the systematic review by Bazval (2021) suggest about training for hypertrophy?

The systematic review by Bazval (2021) suggests that as long as individuals train with a reasonable proximity to failure, the number of sets is a good proxy for the amount of hypertrophy that occurs.

What is the significance of RPE in hypertrophy training?

RPE is significant in hypertrophy training because it helps ensure that the individual is training hard enough to stimulate muscle growth. Training at a high RPE ensures that the sets are challenging and provide an adequate stimulus for hypertrophy.

Why is it important to consider the number of reps per set in hypertrophy training?

It's important to consider the number of reps per set because too few reps may not provide enough stimulus for all muscle fibers, and too many reps can lead to cardiometabolic fatigue, which can interfere with the ability to push muscles to failure for optimal hypertrophy.

What is a good rule of thumb for the number of reps per set in hypertrophy training?

A good rule of thumb is to perform at least roughly five to six reps per set and to stop somewhere in the range of 20 to 30 reps, depending on the exercise chosen.

How does the number of working sets help in tracking hypertrophy volume?

The number of working sets helps in tracking hypertrophy volume by providing an intuitive method to compare the overall volume of training without being skewed by the load or the number of repetitions. It focuses on the total sets performed at an intensity that is close to failure, which is key for hypertrophy.