Brains and Gains with Dr. David Maconi Lyle McDonald on STEROIDS, FAILURE TRAINING, GENETICS (PART 1)
Oct 12, 2019
Lyle McDonald, exercise physiologist and BodyRecomposition author, breaks down volume versus intensity, sarcoplasmic versus myofibrillar growth, and how phasing training suits different goals. He debates true failure, specialization blocks for advanced naturals, genetic limits on gains, and why anabolic use changes training tolerances.
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Volume Versus Intensity Drives Different Muscle Growth
- Volume and intensity produce different muscle adaptations.
- High volume with low intensity favors sarcoplasmic/energetic changes while heavy intensity favors myofibrillar (functional) growth, per Lyle McDonald citing recent studies.
Cycle Volume Then Intensity For Balanced Hypertrophy
- Use phased training to capture complementary adaptations.
- Do a volume-focused base block to build work capacity and energetic systems, then lower volume and increase intensity for myofibrillar growth.
Individual Biology Often Outweighs Specific Workout Choice
- Individual response to training is huge relative to protocol differences.
- Within-subject studies show responders to one program often respond similarly to another, implying genetics/biology largely drive outcomes.
