Volume Ottimale Per CRESCERE (Braccia, Petto, Spalle, Schiena) RICERCA SCIENTIFICA | CDN EP.2

Giulio Ramazio

21 Mar 201809:19

Summary

TLDRIn this fitness-focused video, Giulio Musco discusses the critical role of training volume in muscle hypertrophy. He references Dr. Eric Helms' research, suggesting an optimal range of 40-70 repetitions per muscle group, 2-3 times a week. The video delves into finding the individual optimal volume to maximize muscle growth without overtraining. Musco provides specific set recommendations for various muscle groups and emphasizes the importance of recovery and adjusting training volume based on personal ability and goals. He concludes with advice on fluctuating volume and load to optimize training effects.

Takeaways

😀 The video discusses the concept of 'volume' in muscle growth, emphasizing its importance as a key factor in hypertrophy.
🏋️‍♂️ Research by Dr. Eric Helms suggests a general guideline of hitting 40-70 repetitions per muscle group, 2-3 times a week, which equates to a weekly volume of 80-200 repetitions per muscle group.
📊 The optimal volume for muscle growth is not one-size-fits-all and can vary greatly from person to person, as well as from muscle group to muscle group.
📈 According to Dr. Bret Contreras, there is a parabolic relationship between volume and muscle hypertrophy, where increasing volume up to a certain point leads to increased muscle growth, but beyond that, it can lead to overtraining and hinder recovery.
🔍 Finding the optimal volume for oneself involves understanding one's individual recovery capabilities and adjusting training accordingly.
💪 Dr. Helms recommends a range of 8-21 sets per muscle group per week, but this should be adjusted based on individual response and recovery.
📉 Overtraining occurs when the volume of training is too high, leading to insufficient recovery and potentially decreasing muscle hypertrophy instead of increasing it.
🔄 The speaker suggests 'undulating' the volume and intensity of training to avoid overtraining and to continue making progress.
👨‍🏫 Specific recommendations are given for the number of sets per muscle group for the upper body, with ranges provided for beginners, intermediate, and advanced lifters.
🔢 The importance of testing the recommended volume for at least four weeks and adjusting the training volume based on recovery and progress is highlighted.
🥇 The video encourages viewers to follow the speaker on Instagram and provides a link in the description, as well as offering a free training program and nutritional advice.

Q & A

What is the main topic discussed in the video script?
-The main topic discussed in the video script is the concept of muscle hypertrophy and the optimal training volume for muscle growth.
What does the term 'hypertrophy' refer to in the context of the video?
-In the context of the video, 'hypertrophy' refers to the increase in muscle mass or size.
What is the recommended training volume range for muscle hypertrophy according to Dr. Eric Helms' research mentioned in the script?
-According to Dr. Eric Helms' research, the recommended training volume range for muscle hypertrophy is between 80 to 200 total repetitions per muscle group per week.
What is the minimum volume threshold for muscle hypertrophy according to the video?
-The minimum volume threshold for muscle hypertrophy, as mentioned in the video, is when the training volume is low enough that the stimulus is insufficient to cause even minimal muscle growth.
What happens when training volume is increased beyond the optimal point?
-When training volume is increased beyond the optimal point, it can lead to overtraining, where the body is subjected to too much stress and cannot recover, which can decrease muscle hypertrophy instead of increasing it.
What is the term 'overtraining' as used in the script?
-The term 'overtraining' in the script refers to a state where the body is pushed beyond its capacity to recover, leading to a decrease in performance and muscle growth.
What are the different volume thresholds mentioned by Dr. Bret Contreras for different muscle groups?
-Dr. Bret Contreras mentions different volume thresholds for various muscle groups such as minimum volume (MV), minimum effective volume (MEV), maximum adaptive volume (MAV), and maximum black ops volume (MBV).
What is the recommended training volume for biceps according to Dr. Bret Contreras' guidelines in the script?
-According to Dr. Bret Contreras' guidelines, the recommended training volume for biceps ranges from a minimum of 4 to 6 sets per week for the minimum volume, up to over 26 sets per week for the maximum volume.
What is the importance of hitting a range of repetitions per set as mentioned in the script?
-Hitting a range of repetitions per set, from 4 to 15, is important to stimulate both slow-twitch and fast-twitch muscle fibers, ensuring a comprehensive muscle workout.
What is the advice given in the script regarding adjusting training volume based on individual recovery ability?
-The advice given in the script is that individuals should test the recommended training volume for at least four weeks and adjust it based on their ability to recover, as a beginner might not need as much volume as an intermediate or advanced trainee.
What does the script suggest about the importance of recovery in relation to training volume?
-The script suggests that recovery is crucial in relation to training volume, as failing to recover properly can lead to overtraining and hinder muscle growth.

Outlines

00:00

💪 Optimal Training Volume for Muscle Hypertrophy

This paragraph discusses the importance of training volume for muscle growth, referencing Dr. Eric Helms' research which suggests a range of 40 to 70 repetitions per muscle group, 2 to 3 times a week. It translates to a weekly volume of 80 to 200 repetitions per muscle group. The speaker emphasizes that this is a broad range and not a one-size-fits-all recommendation. The paragraph also introduces the concept of individual optimal volume, which varies depending on the muscle group and individual response to training. It explains the risk of overtraining due to excessive volume, which can lead to inadequate recovery and hinder muscle growth. The speaker recommends finding the optimal volume that maximizes muscle gains while maintaining recovery stability.

05:01

📊 Recommended Set Ranges for Upper Body Muscle Groups

The second paragraph provides specific set recommendations for various upper body muscle groups based on the research and practical experience of Dr. Eric Helms. It outlines the minimum volume (mind in vol), minimum half-repetition volume (min half-rep vol), maximum adaptive volume (max adaptive vol), and maximum volume (max vol) for muscles such as arms, chest, back, biceps, triceps, laterals, anterior deltoids, and traps. The speaker advises that these recommendations are for intense sets with loads over 60% of one-rep max and to perform 1-3 reps from failure. The paragraph also stresses the importance of individual testing and adjusting the volume based on recovery ability, fitness level, and goals. It concludes with a reminder to oscillate the volume and load to avoid overtraining and ensure continuous muscle growth.

Mindmap

Keywords

💡Volume

In the context of the video, 'volume' refers to the total amount of work done in a workout session, often measured by the number of sets and repetitions performed for a particular muscle group. The script discusses the importance of finding the optimal volume for muscle hypertrophy, which is the increase in muscle mass. The video mentions that too little volume may not provide enough stimulus for growth, while too much volume can lead to overtraining and hinder recovery.

💡Hypertrophy

Hypertrophy is the increase in the size of a cell or an organ, in this case, specifically referring to muscle growth. The video emphasizes that the volume of training is a key factor in achieving hypertrophy, with a scientific range suggested for optimal muscle growth.

💡Repetitions

Repetitions are the number of times an exercise is performed in a set. The script mentions a range of 40 to 70 repetitions per muscle group as a general guideline for optimal muscle growth, illustrating the concept of volume in the context of workout routines.

💡Sets

Sets are groups of repetitions of an exercise. The video script provides specific recommendations for the number of sets per muscle group, such as 8 to 12 sets for arms, to stimulate muscle hypertrophy effectively.

💡Optimal Volume

Optimal volume is the most effective amount of training volume that leads to muscle growth without causing overtraining. The script explains that finding one's personal optimal volume is crucial for maximizing muscle gains while maintaining recovery.

💡Overtraining

Overtraining occurs when the volume of training is too high, leading to a state where the body cannot recover properly. The video warns against this by stating that excessive volume can decrease hypertrophy and lead to a decline in performance.

💡Muscle Fibers

The script mentions 'slow-twitch' and 'fast-twitch' muscle fibers, which are types of muscle fibers that have different characteristics in terms of contraction speed and resistance to fatigue. The video suggests training with a range of repetitions to target both types of fibers for comprehensive muscle development.

💡Recovery

Recovery is the process of rest and repair that the body undergoes after exercise. The video emphasizes the importance of adequate recovery for muscle growth, noting that excessive training volume can impair recovery and lead to overtraining.

💡Maximal Power Boat

The term 'maximal power boat' is used metaphorically in the script to illustrate the concept of finding the maximum volume of training that an individual can handle without compromising recovery. It's a play on words suggesting the need to navigate the balance between training intensity and recovery.

💡Muscle Groups

The video script provides specific training volume recommendations for various muscle groups such as arms, chest, back, biceps, triceps, and others. Understanding the distinct needs and training volumes for different muscle groups is key to a well-rounded workout program.

💡Intensity

Intensity in the context of the video refers to the level of effort or the amount of weight lifted in a workout. The script suggests that sets should be intensive, with loads exceeding 60% of one's one-repetition maximum, to ensure effective muscle stimulation.

Highlights

Introduction to the importance of training volume in muscle hypertrophy and the optimal volume for growth.

Recommendations from Dr. Eric Helms' research on the optimal number of repetitions per muscle group per week.

The wide range of 80 to 200 total repetitions per muscle group per week as a general scientific average.

The concept of not taking the scientific average as an absolute and understanding individual differences.

Dr. Bret Contreras' research on the optimal volume for natural lifters and the parabolic relationship between volume and muscle hypertrophy.

The risk of overtraining by exceeding the optimal volume and its impact on recovery and muscle growth.

Guidelines from Dr. Eric Helms on setting training volume for maintaining muscle mass, minimum volume for hypertrophy, and maximum adaptive volume.

Specific volume recommendations for different muscle groups such as arms, chest, and back.

The importance of adjusting training volume based on individual recovery ability and training level.

The suggestion to test a certain volume for at least four weeks and adjust if recovery is manageable.

The recommendation to hit a range of repetitions per set, from 4 to 15, to target both slow-twitch and fast-twitch muscle fibers.

The advice to integrate the provided information and modify it according to personal goals and recovery capabilities.

The idea of undulating training volume and intensity to avoid overtraining and promote recovery.

The offer to provide more detailed and specific training programs tailored to individual goals via email.

The reminder to follow the channel on Instagram and check the description for the current training program and protein supplements.

The conclusion emphasizing the importance of finding the optimal training volume for maximum muscle growth and recovery.

Encouragement to subscribe to the channel for more informative videos on muscle growth and training.