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Hi James, how would implementing the rest-pause method affect volume?
Let’s say that I did a set and took it to failure (e.g. 12 reps), rested for 15-20 seconds and then picked up the same weight and reached failure again (e.g. 6 reps). Would that count as 2 full sets?
Hard to say because it hasn’t been researched. My guess is that with isolation movements, you might be able to get away with counting it as 2 full sets. However, with heavy compound movements, it becomes too much like doing short rest sets which means you have to compensate by doing more sets.
Hello, what do you mean by “muscle group”? For example, would Glutes be considered a muscle group, or would Legs be considered a muscle group?
Quads and hams would be considered separate muscle groups. Glutes would also be classified as a muscle group.
I see, and is there a best split for muscle groups? Currently I have Day 1 Chest Shoulders Triceps Day 2 Legs Abs and Day 3 Back and Bicep. Basically a PPL, but is there a more advantageous order to work the muscles in? Final question, how long does it take to the muscles to get accustomed to maximum volume in the cycle on average? I know it depends per person but is there a general average for how long you can grow off of max volume before deloading?
No there’s really no best split…just whatever you prefer.
Really don’t know the answer to the last question…most likely it’s highly individual
Thanks, what are your opinions on stimulus to fatigue ratio and CNS fatigue when incorporating these into a set? Is there anywhere I can find out the exercises with the best stimulus-fatigue ratios and learn about how to avoid CNS fatigue?
Rule of thumb: Large muscle group compound movements with short rest will likely cause more CNS fatigue than small muscle group isolation movements
Thanks, what about stimulus to fatigue ratio? I’ve heard arguments for both 2 and 3 minute rest times as well as the best exercises to optimize it
S to F ratio is a fairly vague concept without much hard data to support it. 2-3 minutes rest though should work well for pretty much all exercises, perhaps erring towards 3 minutes for large muscle group compound movements
Hello James,
firstly thank you so much for this article. It has helped me a lot.
I just wanted to clarify something simple with yourself,
when referencing ‘muscle groups’ – does this refer to legs, shoulders, back and arms.
or would it refer to quads as a separate muscle group – hamstrings as a separate muscle group etc.
Quads and hams would be separate groups
Hello James. I’d like to get your opinion on two methods for gauging progression. The first method involves holding onto a certain weight until you reach the top end of the rep range for all sets, taking the final set as close to failure as you safely can. The second method involves using RPE to gauge each set and increasing the weight once you reach the top end of the rep range for the first set only. Do you believe both methods are effective, or do you have a particular preference for one over the other? If so, could you… Read more »
I think both are effective, although my personal preference is neither. Instead, I choose a weight I can do for 1-3 RIR for the first set, then decrease weight on subsequent sets to maintain 1-3 RIR. But I don’t know of any evidence that any particular one is superior.
Most of the effect in your second meta analysis is caused by only three studies. If you throw out the one obvious outlier, the average effect size drops to .17. And if you throw out the top three studies, the average effect size is only .08. Another way of looking at it is that 12 of the 15 studies show only modest effect, similar to the first meta analysis.
You don’t throw out studies in a meta-analysis just because they are outliers, especially if they involved decent sample sizes relative to the other studies. That said, if you read the meta-analysis, you’ll find we did a sensitivity analysis and re-analyzed the data without the Raedaelli paper. Impact of volume was still statistically significant (although magnitude of the effect was smaller).
Hey James, for the 6-8 set recommendation what proximity to failure would you recommend? Is 0-3 RIR fine?
Yes 0-3 RIR is good
In the Schoenfeld study you coauthored mentioned in the strength and hypertrophy section, you noted the incorrectly placed correlation between strength and hypertrophy gains – which I would agree with. Especially considering the specific neural adaptations that come along with strength training. The same can be said for endurance as well. 50% 1RM would get the trainees around 25+ reps, which may be more telling of aerobic adaptions like mitochondrial or capillary density. Looking through the lens of hypertrophy training, would it not be more specific to gauge hypertrophy gains by testing a higher rep max? (~8RM). Has a similar… Read more »
To my knowledge a similar study has not been conducted with a higher rep max. This would be an important addition to the literature…what training metric best correlates with hypertrophy?
Hi James, you mentioned that we should increase sets only when we have got plateu.
But, generally speaking we also know that bigger amount of sets should bring better hypertrophy outcome. I often program similar to this scheme (RPE increases with the following week in all meso);
Meso 1 (1-3 week) 10 sets/week per muscle
Meso 2 (4-6 week) 12-13 sets/week per muscle
Meso 3 (7-9 week) 15-16 sets/week per muscle
Maybe I should change my approach and wait until client got plateu on certain volume? In other hand when effects could be better maybe I should increase sets prior…
Either way will work. I just like the auto-regulated approach because it allows for better individualization of volume, and is probably better from an overuse injury prevention standpoint since the increases in volume are more gradual.
Hi James, thanks for thr great break down of info
For the practical workout in the end, you suggest 4*8 to 10 @8 to 9 RPE, does it count the warm up? Or only the last two sets are the hard sets close to failure?
Or all 4 sets at RPE 8 or 9?
I’m confused because on average it’s around 8 hard sets per session, but that leg workout already contains 5 or 6 exercises, and if all sets taken to 8 or 9 RPE, would it cause a lot of fatigue?
Thanks so much
All 4 sets at RPE of 8 to 9.
The leg workout may contain 5-6 exercises, but they are hitting different parts of the leg (quads, hams, calves).
Understood, so start with 1 to 2 sets of RPE8 to 9, and add up to 4 sets if seeing plateau, then reduce volume again?
Thanks coach
Yes, start low volume, add a set when you hit a plateau, if further increases in sets do not help you break plateau, then reduce volume and start cycle again
For set-rep protocols on this website (Ex: Leg Press 4 sets * 10-12 reps @ 8-9), are we meant to hold the weight constant or should we reduce the weight across sets as we become fatigued?
I favor reducing weight across sets to maintain rep range