Hypertrophy

Question 1

Define training effort

Answer 1

The level of exertion with a working set

Question 2

Define training intensity

Answer 2

The amount of weight lifting under tension

Question 3

What is the main driver for Hypertrophy

Answer 3

Training volume

Question 4

What is the minimum effective volume of sets per week per muscle group

Answer 4

6-12 sets

Question 5

What is the maximum effective volume per week

Answer 5

12-24 sets per week

Question 6

The higher the training volume the higher the…. ?

Answer 6

Fatigue

Question 7

Optional rep range for maximum adaptive volume

Answer 7

15-20 sets per week per muscle

Question 8

Would a beginner start on maximum or minimum effective volume

Answer 8

Minimum

Question 9

Why would a beginner start on minimum effective volume

Answer 9

As the muscle is untrained they will have the same response whilst being able to manage fatigue

Question 10

What happens if volume exceeds 24-28 sets per week ?

Answer 10

The client will be met with high recovery demands and potential regression

Question 11

What is the sweet spot for rep ranges we must use across the majority of exercises

Answer 11

8-12 reps

Question 12

What must we taper down as intensity and skill improves

Answer 12

Training volume

Question 13

Why can’t we go to all out failure across all exercises every week

Answer 13

It may hinder Hypertrophy response

Question 14

How close to failure should we go to get the best Hypertrophy response

Answer 14

1-2 reps

Question 15

What happens with a client if we push them too hard

Answer 15

They will have a negative association with training as they will be battered

Question 16

If we push volume what must we taper down ?

Answer 16

Load

Question 17

If we push load what must we taper down ?

Answer 17

Volume

Question 18

Why is splitting more frequency across the week for a muscle group better for Hypertrophy

Answer 18

Allows for more effort applied, better quality and less fatigue

Question 19

What is the foundation for effort intensity volume and frequency to work ?

Answer 19

Execution

Question 20

What must we fix first with a client before we dive deeper into Hypertrophy and progression

Answer 20

Execution

Question 21

What is more important than execution for client adherence

Answer 21

Psychology

Question 22

What must we consider when it comes to gen pop client programming for it to be a success ?

Answer 22

Enjoyment and structure

Question 23

What are 3 additional variables we can manipulate with training

Answer 23

Rest times, intensifiers, tempo

Question 24

What is the most powerful stimulus for muscle protein synthesis?

Answer 24

Exercise