Episode 121. How to Build a Great Physique, Part 2

Episode 121. How to Build a Great Physique, Part 2

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Show Notes

Surf’s up!! Scott applies a surfing analogy to explain program design and mastery for muscle hypertrophy and physique development.

 

Surf the curve, then ride the wave

  • Optimum muscle development benefits come once a workout program is mastered, but you first must “paddle out into the water.”
  • “Surfing the [reps] curve” requires first getting into a program for a while.
  • Once “in the water”, the trainee can then “surf the curve” of rep ranges, based on the program goal.
  • The physique athlete shouldn’t be concerned about their “weights going up.”
  • Muscle hypertrophy (bodybuilding) programs and rep ranges aren’t the same as for powerlifting or strength.
  • No single rep range is best all by itself.

Rep ranges
6-8…8-10…8-12…12-15…15-20, and 20

 

  • The purpose of the program influences the rep range.
  • Program mastery becomes possible after a few weeks of following it.
    E.g, Scott followed Hardgainer Solution for two years.
  • It takes time to get familiar with a program before mastering it becomes possible.
  • Using the surfer analogy, “riding the wave” refers to the mastery phase. Mastery is when most adoptive benefits become evident.
  • Don’t abandon a program too early and move on to another before you reach the mastery phase.
  • Programs operate over three realms of time: immediate, residual and cumulative:
    Immediate refers to today’s workout,
    residual refers to recovery and short term, and
    cumulative refers to the overall, longer time frame of the program.
  • Think in terms of whole workout programs instead of individual workouts.
  • Personal trainers especially should check out Scott’s Program Design Masterclass.

 

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Episode 120. The Precept of Occam’s Razor

Episode 120. The Precept of Occam’s Razor

★★★★★
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Show Notes

Achieving and maintaining a lean physique is much simpler than the diet and fitness industries might want you to believe. Scott applies the principle of Occam’s Razor to illustrate the point.

 

“Everything should be made as simple as possible, but not simpler.”

-Albert Einstein

Occam’s Razor:

  1. A philosophical principle that says that the simplest solution tends to be the correct one.
  2. The more assumptions that must be made, the less likely an explanation.
  • People who eat mostly plants tend to be leaner, which should be simple and easy to understand.
  • People often ask questions to get answers that support their current beliefs.
  • Correct solutions may disagree with those beliefs, and there’s a tendency not to listen to different opinions, regardless how simple or correct they may be.
  • “Clinically tested” doesn’t mean “clinically proven”.
  • Cultures that have historically had the longest life spans consume a high percentage of carbs in their diets.
  • Complicated ideas abound in the fitness and diet industry when the best eating strategies are simple.
  • Choose the goal, then choose the sacrifices required to achieve the goal.
  • Expectations often exceed the efforts [a person’s willing to make to achieve them.]

 

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Episode 119. How to Build a Great Physique

Episode 119. How to Build a Great Physique

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

Show Notes

What’s the best training strategy to build a bigger, more muscular physique?

Recent research supports what Scott learned and preached in the real world of bodybuilding: training for strength isn’t the quickest path to a more muscular physique.

 

Physique development and strength aren’t the same thing

  • Popular gym dogma says that training heavy is the way to build a better body, but recent research says it’s not about how much weight is on the bar.
  • A 2016 study found that the amount lifted per rep doesn’t muscle size or—surprisingly—develop strength.

    “…contradicting dogma, …the relative load lifted per repetition does not determine skeletal muscle hypertrophy or, for the most part, strength development.”
    – Morton et al, Journal of Applied Physiology

  • Current recommendations that suggest “heavy resistance training with relatively heavy load is a prerequisite for maximizing hypertrophy” isn’t supported by long-term studies.
  • Results from a 2012 study published in the Journal of Applied Physiology suggest that more sets may result in greater muscle hypertrophy.
  • These studies support Scott’s statement, “train for development and strength will come.”
  • High reps, lighter weights, doesn’t mean training easy.
    Intensity
    is the common underlying factor when it comes to muscle development.
  • The muscles work the weights, the weights don’t work the muscles.
  • Higher reps were a central principle during the golden age of bodybuilding. The late French bodybuilder Serge Nubret—as seen in the documentary Pumping Iron—seldom trained with fewer than 15 reps per set, often repping 20 or higher.
  • Scott covers these concepts in The Abel Approach, The Hardgainer Solution and his FREE course Innervation Training.

[References]

Morton RW et al. “Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men.” J Appl Physiol (1985). 2016 Jul 1; 121(1): 129–138. Published online 2016 May 12. doi:  10.1152/japplphysiol.00154.2016

Mitchell CJ, et al. “Resistance exercise load does not determine training-mediated hypertrophic gains in young men.” J Appl Physiol (2012) 113: 71–77, 2012.

Schoenfeld BJ, et al. “Muscular adaptations in low- versus high-load resistance training: a meta-analysis.” Eur J Sport Sci 16: 1–10, 2014.

Burd NA et al. “Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men.” PLoS One 5: e12033, 2010.

 

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