This is part 2 of the debate. Checkout part 1 if you haven't already:
https://youtu.be/RvgQ4dUUAT8
How should we progress a mesocycle for hypertrophy?
Late 2019 Mike Israetel, Jared Feather, Tiago Faleiro, and Carl Juneau released an article suggesting set volume should be a central variable for a hypertrophy programme. Since coming out Brian Minor, Eric Helms and Jacob Schepis wrote a letter to the editor with some points of contention.
In the podcast today we dig into these points, such as the role of fatigue in a mesocycle, the utility of the pump and soreness for helping modulate volume and much much more!
Timestamps:
00:00 Intro
00:09 The role of Reps in reserve
03:03 How progress works and how to progress with RIR
13:07 Accuracy of RIR
16:39 Error of estimation of RIR
21:23 Autoregulation and RIR range
27:57 When is it time to pullback and take a deload? Also, performance as a proxy of progress
35:25 Failure and accuracy of RIR
38:03 Progression of RIR vs Static
41:46 Autoregulation
48:37 Objective measurement of performance
53:31 Claim of descending rep scheme while increasing load is inferior for hypertrophy
58:43 Injury risk
01:04:56 Fatigue accumulation and growth potential
01:10:37 Why ever do sets below 8 reps?
https://journals.lww.com/nsca-scj/Abstract/9000/Mesocycle_Progression_in_Hypertrophy__Volume.99298.aspx
https://journals.lww.com/nsca-scj/Citation/9000/RE__Mesocycle_Progression_in_Hypertrophy__Volume.99236.aspx
https://renaissanceperiodization.com/expert-advice/in-defense-of-set-increases-within-the-hypertrophy-mesocycle
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