A new study from Dr. Brad Schoenfeld's lab showed benefits to training volumes up to 45 sets a week. Is this the final nail in the coffin of the low volume proponents? How can people like me, who advocated lower volume protocols in the recent past look in the mirror after this?

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0:00 - The study

2:50 - The results

4:16 - Caveats to consider

14:56 - Potential explanations/mechanisms

19:50 - Real life application

22:12 - Volume & recovery

27:02 - Volume tolerance & muscular potential + conclusions

The study:

https://journals.lww.com/acsm-msse/Abstract/publishahead/Resistance_Training_Volume_Enhances_Muscle.96822.aspx

In this episode I'm interviewing Krista Scott Dixon, director of curriculum at Precision Nutrition, as well as accomplished author and speaker.

She has earned her PhD in Women's Studies, and these days she educates people about the various paths to success in fitness and life.

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Time-Stamps:

1:41 - Krista's background

3:05 - Some talk about success in life in general

11:30 - Precision nutrition's nutritional philosophies

23:20 - Some more talk on intuitive eating

28:30 - Being softer or tougher with clients

40:30 - Talking about mindfulness & productivity some more.

Krista's resources

Precisionnutrition.com

Krista's site:

https://stumptuous.com/

Her book:

https://www.amazon.com/Why-Me-Want-Eat-ckedupitude/dp/1544812299/ref=sr_1_1?ie=UTF8&qid=1537083160&sr=8-1&keywords=krista+scott+dixon

In this episode, I'm talking to Greg Nuckols on his latest meta analysis on training frequency and hypertrophy. We also touch here and there on strength.

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Time-Stamps:

1:43 - What are your latest findings on training frequency & hypertrophy?

6:10 - What are the mechanisms that could explain higher trainign frequencies being better for hypertrophy?

16:25 - How confident are you about your findings?

21:00 - What are the pros and cons of upping frequency?

28:05 - Who should definitely NOT bother upping their frequency?

31:10 - Injury risk & high training frequency

35:05 - The most & least amount of volume per training session for maximum benefit

41:30 - The latest data on extremely high training volumes & hypertrophy: Greg's thoughts.

46:15 - Detraining & Resensitization phases for better hypertrophy

52:35 - Greg's frequency and volume recommendations for the average trainee

59:35 - Greg Nuckols's takes on the role of IQ.

1:02:30 - Where can we find your work?

Greg's sources.

www.strongerbyscience.com

https://www.strongerbyscience.com/mass/

https://www.instagram.com/gregnuckols

In this episode I go over which people a carnivore diet is appropriate for, and for whom it might not be.

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In this episode, we answer listener questions for the 9th time in 9 weeks.

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2:05 - Drop sets - benefits, downsides and how they can be implemented smartly.

5:35 - Mitigating the impacts of shift work

8:27 - Fast vs slow protein sources

11:37 - Do you need to lift heavier weights over time to grow if you can resensitize the muscles to lower loads?

16:38 - Weighted carries and exercises to train the core

19:00 - Lowering the body's settling points, and strategies to achieve this.

22:45 - When should you stop dieting and focus more on muscle building?

25:20 - One vs multiple training days for the same muscle groups

27:30 - Training frequency and injury risk

32:50 - Some further talks on strategies for advanced vs beginner people

In Q&A number 8, we answer another series of your questions about training, nutrition and lifestyle.

Our training and nutrition program:

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Get an even bigger discount here:

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1:11 - Volume progression vs Load progression - doing more sets vs adding load, is it ever superior?

5:39 - What would you differently if you started out lifting today?

11:36 - Ideal body-fat% range for cutting and bulking

13:20 - How accurate should you be with macro and calorie tracking (good, better, best tiers)

20:10 - Low hanging fruits for positive lifestyle change

25:00 - Training with very little sleep and high stress

27:35 - NSAIDS during strategic deconditioning phase

29:42 - Cluster training for hypertrophy

33:50 - Training and nutrition considerations for people in cold climate & little sunlight

38:15 - Final notes

This progress update is after 2 weeks of following the new training cycle I've been talking about in the past few videos. I've completed the first workout of submaximal training, and now I started out with the first week of myo-rep phase.

I also touched on recent experiments with diet&nutrition.

If you'd like to get your hands on this training template + a nutritional package, you can pre-order at

www.sustainableselfdevelopment.com/ssdprogram

To get an even bigger discount, go to

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

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In this 7th Q&A with Borge we answer a set of questions once again:

What do we eat in a typical day? What are some good ways to micro-load exercises which have large weight jumps? Is it worth investing into genetic testing? Can you quit junk food like you would quit alcohol or nicotine?

Our training and nutritional package is now available for pre-sale at a discounted price:

www.sustainableselfdevelopment.com/ssdprogram

You can get an even bigger discount by going to our site and signing up for our e-mail list:

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In this video we talk over my new training system with my partner & coach Borge Fagerli.

To learn more about the training system and get your hands on something similar, go to:

www.sustainableselfdevelopment.com

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Yet another cool Q&A with Borge Fagerli on some of the questions we've selected from our Facebook group.

If you want to tune into Q&As like this and contribute with your questions, you can join the SSD Facebook Group.

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To get up to date on our upcoming projects, go to:

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