Strength and Hypertrophy Lessons from 2024 (Q&A) | S2E6

Work with Josh, Zac, or another DDS Coach: https://datadrivenstrength.com/coaching00:00⁠ Intro Teaser: 30 lbs Down⁠00:31⁠ Podcast Intro & Topic Overview⁠02:57⁠ The "Week 4 Effect" ⁠05:05⁠ Does Expertise Hurt Your Own Progress?⁠06:35⁠ The Value of "Walking the Walk"⁠10:52⁠ PART I: THE CONTEXT (From PL to Hypertrophy)⁠18:40⁠ Why Josh Hired a Coach (Steve Hall)⁠21:30⁠ The Stats: From 230lbs to 199lbs⁠22:30⁠ PART II: TRAINING ARCHITECTURE⁠25:00⁠ Strength Retention & Leverage Changes⁠29:27⁠ Volume Talk: 6-12 Sets Per Week?⁠32:08⁠ Rest Periods & Super-setting⁠34:36⁠ Rituals & Meal Timing Structure⁠37:50⁠ Decision Fatigue & Accountability⁠43:00⁠ Work-Life Boundaries for Better Sessions⁠46:45⁠ Nutrition Strategy Overview⁠46:52⁠ PART III: NUTRITION STRATEGY⁠51:40⁠ Implementing Refeeds & Diet Breaks⁠54:45⁠ Dining Out Hacks: ChatGPT & Sharing⁠59:34⁠ The Ninja Creami Recipe⁠01:04:15⁠ "Eating Like an Adult" (Rebuilding Habits)⁠01:07:50⁠ Mindset: Subjective Experience & Momentum⁠01:07:57⁠ PART IV: KEY TAKEAWAYS & MINDSET⁠01:15:30⁠ Protecting Your Training Priority

Work with a DDS coach: https://datadrivenstrength.com/coaching/0:02:14 - Zac’s Work on Individual Response Variation (and his conclusion)0:08:35 - Key takeaway: programming around constraints, not different principles0:15:18 - New podcast approach: Building on their own work (Research & Coaching)0:19:03 - Experience vs weak Scientific Evidence0:29:17 - Coaching Systems Review: The 5 Core Values in the training process0:37:48 - The value of Training Skill for long-term success0:44:36 - Listener Question: How to interpret years of Training Data0:52:43 - Coaching as the Application of Principles within the athlete’s Constraints0:59:11 - Key Inputs and Outputs to evaluate Strength & Hypertrophy programming1:17:50 - The 3 Big Unanswered Questions in Training Science (Fatigue, Creatine, Growth Limit)

Sign up for a 14-day free trial for the Evolve Training App: https://www.evolvetrainingapp.comWork with Josh or Zac: https://datadrivenstrength.com/coachingFree newsletter with exclusive content: https://datadrivenstrength.com00:00 - Introduction & Rocking Chair Discussion09:30 — Coaching Anecdotes14:10 — Structure vs. Flexibility in Training44:59 — What Bodybuilders Can Learn From Powerlifters (& Vice Versa)1:00:35 — Announcement: Evolve Training App

Thanks for tuning in to the Data Driven Strength Podcast!More from DDS: https://data-drivenstrength.kit.com/profile00:00 - Introduction00:05:17 - Training Flexibility vs. Rigidity00:25:45 - New Rest-Pause Study00:43:55 - Recommendations: Rest-Pause & Drop Sets00:55:49 - How to Individualize Training01:27:32 - An Improved Approach to RIR01:40:34 - A Guide to Interpreting Research (Common Fallacies)

Thanks for tuning in to the Data Driven Strength Podcast!More from DDS: https://data-drivenstrength.kit.com/profile00:00- Podcast Introduction & Episode Focus06:05 - The Deceiving Nature of Scientific Data10:10 - Episode Outline and Goals16:15 - Acknowledging the Research Team18:20 - Historical Periodization Narratives24:25 - Contrasting Strength Training Approaches32:30 - Evolving Views on Training Volume38:35 - Prior Meta-Analyses on Volume and Strength54:50 - Limitations of Past Research01:03:00 - Novel Volume Quantification Methods01:13:10 - Examples of Indirect Exercises01:17:15 - Meta-Analysis Inclusion Criteria01:19:15 - Smallest Detectable Effect Size01:23:20 - Model Adjustments for Precision01:29:25 - Optimal Volume Approach & Total Studies01:33:30 - Understanding Within-Study Slopes & Shrinkage01:45:40 - Plateau & Precision of Estimates01:51:45 - Common Rep Ranges & Rest Periods01:55:50 - Specificity in Strength Assessments02:01:55 - Training Specificity and Volume02:08:00 - Volume Impact on Short-Term Strength Gains02:12:05 - Hypertrophy vs. Strength: Causal Questions02:22:15 - Qualitative Data Agreement02:30:25 - Analyzing Paired Matched Effects02:38:30 - Reliability vs. Agreement Plot Analysis02:44:35 - Muscle Size and Strength Compatibility

More from DDS: https://data-drivenstrength.kit.com/profile00:00 Intro00:23 Introduction09:34 Hypertrophy variables tier list13:15 Detailing the tier list structure and criteria18:44 Tier list discussion begins: Rep Tempo (C-Tier) and Intensity Techniques (initially C, moved to B-Tier)31:08 Continuing tier list: Range of Motion (A-Tier) and Rest Periods (A-Tier)41:40 Further tier list variables: Sessions Per Week (C-Tier), Load/Rep Range (B-Tier), Exercise Order (B-Tier), and Splits (C-Tier)54:04 In-depth discussion and ranking of Volume (B-Tier, considered for A-Tier) and Deloads (B-Tier)1:09:18 Tier list continued: Logbooking (initially S-Tier, moved to A-Tier) and Exercise Selection & Execution (S-Tier)1:24:41 Discussing Muscle Specificity (B-Tier), Frequency (B-Tier), and Proximity to Failure (S-Tier)1:35:12 Ranking Novelty (C-Tier), then grouping Resensitization (C-Tier) and an extensive discussion on Periodization (B-Tier).2:03:26 Honorable mentions for the tier list: Cardio (considered B-Tier), Gym Kit (considered C-Tier), and Time-Saving Strategies like paired sets (considered A-Tier).2:11:51 Deep dive into periodization for hypertrophy2:42:10 Final tier list synopsis (relative importance of lifestyle, stimulus quality, dosage, and details)

Thanks for tuning in to the Data Driven Strength Podcast! More from Data Driven Strength:https://data-drivenstrength.kit.com/profile00:00 Intro07:13 Q&A Start: Sets to Failure vs. Reps in Reserve (Hypertrophy)14:01 Sets to Failure vs. Reps in Reserve (Strength)19:07 The "Fatigue Boogeyman" in Hypertrophy Training24:51 Fatigue Management in Strength Training31:23 Autoregulation in Training36:27 Hypertrophy for Lifters with 10+ Years of Experience53:11 Specificity of Hypertrophy Work for Powerlifting1:06:40 Fringe Extrapolations in Evidence-Based Fitness1:26:13 Using Velocity to Avoid Overshooting1:30:59 Concentric vs. Eccentric for Hypertrophy1:37:40 Improving Grip Strength for Deadlifts

Thanks for tuning in to the Data Driven Strength Podcast! More from Data Driven Strength: https://data-drivenstrength.kit.com/profile Timestamps: 00:00 Introduction 04:04 Exploring AI in Strength Training 28:04 Personal Learnings and PhD Insights 31:18 Understanding Training Protocols and Individual Responses 37:24 The Role of Environmental Factors in Training Outcomes 43:31 Individualization in Training: Beyond the Basics 52:56 Reflections on Exercise Selection and Range of Motion 01:02:51 Training on Vacation: Balancing Consistency and Enjoyment 01:17:15 Proportion of Hypertrophy vs. Strength Blocks 01:24:43 Periodization and Individualization in Training Music by Artlist - https://artlist.io

Thanks for tuning in to the Data Driven Strength Podcast!  https://sportrxiv.org/index.php/server/preprint/view/460 Timestamps: 00:00 Introduction 02:51 The Mystery of the Norwegian Frequency Project 09:14 Understanding Between-Study Variability in Research 11:49 The Impact of New Research on Training Practices 18:03 The Role of Social Media in Science Communication 20:54 Reflections on Research Interpretation and Community Response 46:43 The Shift in Frequency Training Perspectives 52:44 Coaching Insights on Frequency and Strength 58:25 Defining Frequency 01:04:07 Methodology of the Meta-Analysis 01:12:30 Understanding the Data: Strength Training Variables 01:27:06 Analyzing Dose-Response Relationships 01:31:07 Exploring Secondary Analyses and Their Implications 01:39:15 Training Status 01:46:31 Upper vs Lower Body 01:51:39 Repetition Range 01:56:06 Concluding Thoughts on Frequency and Volume in Strength Training 02:04:03 Strength Development and Long-Term Training Strategies 02:09:45 Key Training Variables and Their Impact 02:19:12 Load vs. Frequency: Finding the Balance 02:24:45 Maximal Performance and Training Frequency 02:31:01 Long-Term Development vs. Short-Term Strength Goals All our stuff - https://data-drivenstrength.ck.page/profile Links: More detailed discussion of the methods from the previous episode - https://www.youtube.com/watch?v=yKRAVrf-798&t=4380s Music by Artlist - https://artlist.io

Thanks for tuning in to the Data Driven Strength Podcast! Follow Sam: https://www.instagram.com/samuelbuckner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== Timestamps: 00:00 Introduction 03:10 Sam's Background and Research Focus 06:06 Understanding Muscle Growth and Measurement Techniques 12:04 The Complexity of Hypertrophy Research 19:05 High Volume Training and Its Implications 22:02 Long-Term Muscle Growth Trends 30:16 Optimistic Perspectives on Training Outcomes 35:26 Exploring Better Training Protocols 41:10 Understanding the Chill Point in Training 47:35 The Role of Volume and Exercise Variety 53:27 Navigating Research Limitations 01:01:56 The Limitations of Measuring Hypertrophy 01:10:30 Diving Deep into Data Interpretation 01:12:24 Understanding Volume and Its Implications 01:15:44 The Role of Meta-Analysis in Research 01:18:35 Exploring Training Volumes and Their Effects 01:21:27 Swelling in Strength Training 01:25:20 Navigating the Science Communication 01:29:43 The Relationship Between Hypertrophy and Strength 01:35:00 Challenging Conventional Wisdom on Muscle Growth 01:41:56 Wrap Up All our stuff - https://data-drivenstrength.ck.page/profile Music by Artlist - https://artlist.io