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Is it ok to add forearms work in the form of wrist curls and reverse wrist curls?
Or are They unessecary aNd waste of time And Recovery?
If so how would I count volume for wrist Curls And Reverse wrist curls?
Thank you.
Forearm work is a matter of personal preference. I would consider their volume separate. I’d probably keep volume light though given how much use they get just in daily activities (gripping, etc).
Thank you for this great article! So you have any literature suggestions for RVE Methode? I am using R Software. Thanks in advance.
See Hedges et al …. Research Synthesis Methods March 2010
Also a white paper: robumeta: an R package for robust variance estimation in meta-analysis
Thank you very much!
Hi!
My question IS ON SPECIALIZATION CYCLE. hOW WOULD YOU STRUCTURE ONE IF LEGS ARE THE ONE YOU WANT TO FOCUS ON? IS THE WHOLE LEGS TO MUCH TO PUT ON A SPECIALIZATION CYCLE AT THE SAME TIME? IF SO HOW WOULD YOU STRUCTURE A qUAD SPECIALIZATION CYCLE? ( BIG QUADS IS MY MAIN GOAL :d
THANK YOU FOR THE INFORMATION.
No you don’t need to do all the legs in specialization. You could just focus on quads and do everything else on maintenance
Hi James i have saw your analisyes about volume and i see that you did use of p value and you explain why maybe i some papers the p finaly dont was significan. The thing here is ,what you think aubout the analysis from papers taking mean and CI? , i am readin a book that speak abut this and that make me thing about your analisys the name is “Undertannding the new statistics” i add you some of material that have the book and a part speaking abut this. Thanks for all! i follow you from MAexico and really… Read more »
I think mean and CI is good. In fact you don’t need P values…the mean and CI tell you a lot
How do you know you’ve hit a plateau? When you say increase 20% two consecutive weeks, what am I measuring to see if I’ve stimulated further gains?
Performance increases. If your gym performance isn’t improving even after two volume increases, then you’ve hit a plateau.
Cheers for the reply, but how do you measure gym performance? Is this an increase in reps/weight/intensity? It’s progress if i’m getting stronger right?
Cheers
Yes increase in reps and load.
Hi James! First of all, thank you for this incredible bible. I have a question for you! If the rest interval between sets is <2 minutes, wouldt this increase metabolic stress to the muscle fiber and wouldt this translate into more muscle hypertrophy due to activation other signaling pathways? the reason why less rest intervals reduce muscle protein syntesis signaling is due to more AMPk activation? I try to understand why with less rest intervals we need twice volume :I Thank you!!!!!!
Nahuel, sign up for my email list to get access to my free guide on rest intervals. That will give you the info as to why short rest intervals may be inferior for hypertrophy.
Thank you James! I will do! I have another questions, sorry. Is muscle soreness after training indispensable to achieve/maximize hyperthrophy? is there any relationship between the magnitude of muscle soreness and muscle size? your advice is to add sets in absence of muscle soreness? why this? Thank you!!!!!
No, there’s no relationship between soreness and size. In fact, soreness may be indicative of muscle damage, and some evidence suggests your body’s resources goes to repairing the damage rather than hypertrophy. This is why I advocate keeping soreness to a minimum.\
Thank you! understood!
hey james, first of all thank you including so much information here. secondly, i wanted to incorporate deadlifts on the second lower body day for the high volume arm specialization example that you posted above. i made some small changes to both lower days and wanted to see if its a good thing to run for a 6-8 weeks before deloading. lower #1: back squat 4×6-8, rdl 4×10-12, leg ext 4×10-15, leg curl 4×10-15, calf 6×10-15 lower #2: dl 4×3-5, hip thrust 4×10-12, db goblet squat 4×15-20, seated leg curl 4×10-15, calf 6×10-15. i’m keeping low-med reps on dl and… Read more »
Looks reasonable to me
Hi James is it okay if we reproduce some of the information here in an infographic? We will include some of the graphs you presented here and We will naturally acknowledge you both in the picture itself and in the caption.
Yes you can do that
Thanks you James for the complete information. Everything makes sense. Hats off
Thank you!
Hi James. Thanks for this awesome review. Regarding sets/reps. If I’m in a program that is prescribing lower number of reps, but higher sets (8 sets of 3 reps on PPL 1, 4 sets of 6 reps on PPL 2), this gives a total rep of 24 per exercise. Would that be kind of equivalent to the about 3 sets that you’re mentioning here since one set at the beginning was defined as ~8reps?
Thanks,
Jonathan
It would probably be fairly similar. You could also try my hypertrophic reps calculator (in my research review) to get an estimate