Hypertrophy Flashcards
Define training effort
The level of exertion with a working set
Define training intensity
The amount of weight lifting under tension
What is the main driver for Hypertrophy
Training volume
What is the minimum effective volume of sets per week per muscle group
6-12 sets
What is the maximum effective volume per week
12-24 sets per week
The higher the training volume the higher the…. ?
Fatigue
Optional rep range for maximum adaptive volume
15-20 sets per week per muscle
Would a beginner start on maximum or minimum effective volume
Minimum
Why would a beginner start on minimum effective volume
As the muscle is untrained they will have the same response whilst being able to manage fatigue
What happens if volume exceeds 24-28 sets per week ?
The client will be met with high recovery demands and potential regression
What is the sweet spot for rep ranges we must use across the majority of exercises
8-12 reps
What must we taper down as intensity and skill improves
Training volume
Why can’t we go to all out failure across all exercises every week
It may hinder Hypertrophy response
How close to failure should we go to get the best Hypertrophy response
1-2 reps
What happens with a client if we push them too hard
They will have a negative association with training as they will be battered
If we push volume what must we taper down ?
Load
If we push load what must we taper down ?
Volume
Why is splitting more frequency across the week for a muscle group better for Hypertrophy
Allows for more effort applied, better quality and less fatigue
What is the foundation for effort intensity volume and frequency to work ?
Execution
What must we fix first with a client before we dive deeper into Hypertrophy and progression
Execution
What is more important than execution for client adherence
Psychology
What must we consider when it comes to gen pop client programming for it to be a success ?
Enjoyment and structure
What are 3 additional variables we can manipulate with training
Rest times, intensifiers, tempo
What is the most powerful stimulus for muscle protein synthesis?
Exercise
