The Jeff Nippard Podcast Episode 20 - When It Comes to Training Volume, More is Better feat. James Krieger
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Feb 17, 2016 James Krieger, MSc discusses training volume for hypertrophy, including sets optimization, training to failure, and relative vs absolute volume. The episode also explores conducting meta-analysis, understanding effect size, and practical implications of training to failure. It concludes with a debate on relative volume vs absolute volume in hypertrophy training.
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Meta Analysis Reveals Hidden Volume Effect
- Meta-analysis of small resistance studies can reveal consistent trends that individual trials miss.
- James Krieger pooled eight single-vs-multiple set studies and found multi-set effect sizes favored hypertrophy despite many studies lacking individual statistical significance.
Protein Synthesis Supports Volume Driven Growth
- Protein synthesis studies align with the hypertrophy dose-response: more volume stimulates more muscle protein synthesis.
- Krieger cites multiple protein synthesis papers showing increased synthesis with greater set volume, supporting volume-driven hypertrophy mechanistically.
Weekly Sets Per Muscle Predict Hypertrophy
- Weekly sets per muscle group is a better metric than sets per exercise for dose-response volume.
- Krieger and Schoenfeld's updated analysis shows hypertrophy rises into double-digit weekly sets per muscle group, with diminishing returns unclear due to limited high-volume studies.