Ask James: Maintaining vs. Dropping Rep Ranges, Game-Changing Research, Different Rep Drop-Offs, Weightlifting and Running Shoes, ROM for Hypertrophy, Learning to Read Research, Ab Training, Upper Limits for Energy Expenditure, Volume Progression, Leg Press vs. Squat, Training Frequency, and Exercise Variation
There's a lot of GREAT questions in this edition of Ask James! This is the most questions I've ever answered in a single edition.
Questions answered in this edition:
- Is it better to maintain my rep ranges for hypertrophy, or let the reps drop with each successive set as I fatigue?
- What recent research has significantly changed what we believe, or how we might coach people in practice?
- If I take multiple sets to failure, the drop off in reps with each set seems to vary from one muscle group to the next. Why is this?
- What shoes can be best for weightlifting or moderate pace running? Do shoes really make a big difference, and do they save us from injuries?
- Do I need to train through a full ROM to maximize hypertrophy?
- What resources would you recommend to learn how to evaluate research?
- Do abdominal exercises help you slim or tighten your waist? Is there a particular abdominal exercise that you recommend?
- Is there an upper limit to total daily energy expenditure? Will my total daily energy expenditure stay the same even if I exercise more?
- How long should you wait to change your training volume once you've hit a plateau?
- Can I get the same leg development from a leg press as compared to a squat?
- Is it better to train a muscle group 2 days per week or 3 days per week for muscle size? Does it even matter?
- Is exercise variation important for hypertrophy?
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