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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