Chapter
Various Methods for Hypertrophy Training
4:10:50 - 4:28:20 (17:29)
Hypertrophy training can be achieved through various methods such as changing the speed of movement, the number of sets, adding volume, and changing the workout split. However, it is important to follow the general principles of this adaptation-inducing protocol and ensure sufficient sleep, nutrition, and stress management in daily life.
Clips
The recommended sets per week for muscle groups is between 10 to 20, and perhaps closer to 15 to 20 depending on the program design.
4:10:50 - 4:16:30 (05:40)
Summary
The recommended sets per week for muscle groups is between 10 to 20, and perhaps closer to 15 to 20 depending on the program design. Isometrics are a great exercise for neck muscle groups with a focus on a certain type of rotation, flexion, extension, and overall stability. Reverse fly workouts can focus on utilizing rear deltoids and scapulas in the right position.
ChapterVarious Methods for Hypertrophy Training
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Progression in hypertrophy training is not just about adding more weight, but also changing the speed of movement, the number of sets, adding volume or changing the split.
4:16:30 - 4:21:11 (04:41)
Summary
Progression in hypertrophy training is not just about adding more weight, but also changing the speed of movement, the number of sets, adding volume or changing the split. It is important to get close to failure and occasionally hit failure, but without ignoring necessary variables such as sleep, nutrition and stress management.
ChapterVarious Methods for Hypertrophy Training
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
In the context of hypertrophy training, deliberate cold exposure should be used strategically to maximize recovery during specific phases rather than right after a workout.
4:21:11 - 4:28:20 (07:08)
Summary
In the context of hypertrophy training, deliberate cold exposure should be used strategically to maximize recovery during specific phases rather than right after a workout. While cold showers and ice baths are used for resilience training and recovery, the priority during hypertrophy training should be on causing overload and stimuli for adaptation.