Timestamps
0:25 - Training volume for hypertrophy: misconceptions around it, diminishing returns, what actually grows muscle, and strategies to program accessories without negatively affecting your performance on SBD and actually enhancing performance on the SBD
15:27 - Phasing sensitivities throughout a macrocycle using SBD variations to enhance hypertrophy and strength adaptations
19:00 - How to find intensity zone where the lifter feels and performs the best in
21:13 - The value of work capacity PR’s and why they matter at the beginning of a macrocycle
24:23 - Differences in volume for driving hypertrophy vs strength and how that changes throughout a lifting career & the reality of fatigue being necessary to drive fitness adaptations
31:00 - How frequency affects hypertrophy vs strength adaptations & machines vs free weights for accessory programming
36:06 - The importance of identifying the muscularity limiter for strength output and biasing more accessory volume for that muscle to drive strength and “specialize” volume stimulus on that muscle group
40:08 - Rate coding & muscular synchronization’s role in powerlifting
45:21 - High intraset fatigue programming vs low intraset fatigue programming & how periodizing intraset fatigue protocols can help you overcome training plateaus
51:26 - Periodizing average intensity throughout a training block & macrocycle
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