Hypertrophy Tier List, Periodization for Hypertrophy, and More | S2E7
More from DDS: https://data-drivenstrength.kit.com/profile00:00 Intro00:23 Introduction09:34 Hypertrophy variables tier list13:15 Detailing the tier list structure and criteria18:44 Tier list discussion begins: Rep Tempo (C-Tier) and Intensity Techniques (initially C, moved to B-Tier)31:08 Continuing tier list: Range of Motion (A-Tier) and Rest Periods (A-Tier)41:40 Further tier list variables: Sessions Per Week (C-Tier), Load/Rep Range (B-Tier), Exercise Order (B-Tier), and Splits (C-Tier)54:04 In-depth discussion and ranking of Volume (B-Tier, considered for A-Tier) and Deloads (B-Tier)1:09:18 Tier list continued: Logbooking (initially S-Tier, moved to A-Tier) and Exercise Selection & Execution (S-Tier)1:24:41 Discussing Muscle Specificity (B-Tier), Frequency (B-Tier), and Proximity to Failure (S-Tier)1:35:12 Ranking Novelty (C-Tier), then grouping Resensitization (C-Tier) and an extensive discussion on Periodization (B-Tier).2:03:26 Honorable mentions for the tier list: Cardio (considered B-Tier), Gym Kit (considered C-Tier), and Time-Saving Strategies like paired sets (considered A-Tier).2:11:51 Deep dive into periodization for hypertrophy2:42:10 Final tier list synopsis (relative importance of lifestyle, stimulus quality, dosage, and details)
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3:08:02
Beginner vs Advanced Training, Powerlifting Mistakes, and More (10k subscribers Q&A) | S2E8
Thanks for tuning in to the Data Driven Strength Podcast! More from Data Driven Strength:https://data-drivenstrength.kit.com/profile00:00 Intro07:13 Q&A Start: Sets to Failure vs. Reps in Reserve (Hypertrophy)14:01 Sets to Failure vs. Reps in Reserve (Strength)19:07 The "Fatigue Boogeyman" in Hypertrophy Training24:51 Fatigue Management in Strength Training31:23 Autoregulation in Training36:27 Hypertrophy for Lifters with 10+ Years of Experience53:11 Specificity of Hypertrophy Work for Powerlifting1:06:40 Fringe Extrapolations in Evidence-Based Fitness1:26:13 Using Velocity to Avoid Overshooting1:30:59 Concentric vs. Eccentric for Hypertrophy1:37:40 Improving Grip Strength for Deadlifts
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1:45:36
Strength and Hypertrophy Lessons from 2024 (Q&A) | S2E6
Thanks for tuning in to the Data Driven Strength Podcast!
More from Data Driven Strength:
https://data-drivenstrength.kit.com/profile
Timestamps:
00:00 Introduction
04:04 Exploring AI in Strength Training
28:04 Personal Learnings and PhD Insights
31:18 Understanding Training Protocols and Individual Responses
37:24 The Role of Environmental Factors in Training Outcomes
43:31 Individualization in Training: Beyond the Basics
52:56 Reflections on Exercise Selection and Range of Motion
01:02:51 Training on Vacation: Balancing Consistency and Enjoyment
01:17:15 Proportion of Hypertrophy vs. Strength Blocks
01:24:43 Periodization and Individualization in Training
Music by Artlist - https://artlist.io
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1:35:02
Frequency and Strength: New Science Explained | S2E5
Thanks for tuning in to the Data Driven Strength Podcast!
https://sportrxiv.org/index.php/server/preprint/view/460
Timestamps:
00:00 Introduction
02:51 The Mystery of the Norwegian Frequency Project
09:14 Understanding Between-Study Variability in Research
11:49 The Impact of New Research on Training Practices
18:03 The Role of Social Media in Science Communication
20:54 Reflections on Research Interpretation and Community Response
46:43 The Shift in Frequency Training Perspectives
52:44 Coaching Insights on Frequency and Strength
58:25 Defining Frequency
01:04:07 Methodology of the Meta-Analysis
01:12:30 Understanding the Data: Strength Training Variables
01:27:06 Analyzing Dose-Response Relationships
01:31:07 Exploring Secondary Analyses and Their Implications
01:39:15 Training Status
01:46:31 Upper vs Lower Body
01:51:39 Repetition Range
01:56:06 Concluding Thoughts on Frequency and Volume in Strength Training
02:04:03 Strength Development and Long-Term Training Strategies
02:09:45 Key Training Variables and Their Impact
02:19:12 Load vs. Frequency: Finding the Balance
02:24:45 Maximal Performance and Training Frequency
02:31:01 Long-Term Development vs. Short-Term Strength Goals
All our stuff - https://data-drivenstrength.ck.page/profile
Links:
More detailed discussion of the methods from the previous episode - https://www.youtube.com/watch?v=yKRAVrf-798&t=4380s
Music by Artlist - https://artlist.io
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2:45:16
Volume and Muscle Growth, Are There Really Doubts? Ft. Dr. Sam Buckner | S2E4
Thanks for tuning in to the Data Driven Strength Podcast!
Follow Sam:
https://www.instagram.com/samuelbuckner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
Timestamps:
00:00 Introduction
03:10 Sam's Background and Research Focus
06:06 Understanding Muscle Growth and Measurement Techniques
12:04 The Complexity of Hypertrophy Research
19:05 High Volume Training and Its Implications
22:02 Long-Term Muscle Growth Trends
30:16 Optimistic Perspectives on Training Outcomes
35:26 Exploring Better Training Protocols
41:10 Understanding the Chill Point in Training
47:35 The Role of Volume and Exercise Variety
53:27 Navigating Research Limitations
01:01:56 The Limitations of Measuring Hypertrophy
01:10:30 Diving Deep into Data Interpretation
01:12:24 Understanding Volume and Its Implications
01:15:44 The Role of Meta-Analysis in Research
01:18:35 Exploring Training Volumes and Their Effects
01:21:27 Swelling in Strength Training
01:25:20 Navigating the Science Communication
01:29:43 The Relationship Between Hypertrophy and Strength
01:35:00 Challenging Conventional Wisdom on Muscle Growth
01:41:56 Wrap Up
All our stuff - https://data-drivenstrength.ck.page/profile
Music by Artlist - https://artlist.io
Brasil