Static vs Increasing Volume Across a Mesocycle
ฝัง
- เผยแพร่เมื่อ 28 มิ.ย. 2024
- TIMESTAMPS
00:00 Intro
00:14 Mesocycle Structure
01:19 Static vs Increasing Volume
02:23 Volume & Hypertrophy
04:13 Mesocycle Structure & Hypertrophy
06:14 Practical Effects
09:53 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/31868...
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Huge fan of your content. Really interesting stuff explained in an easily digestible way. I feel like I'm learning a ton
Cheers, glad to hear it 👍
I tried both approaches intensively and I agree with FHP that static volumes are more fun and feasible. Also, ramping volume increases risk of injury exponentially. By the end of high volume phases my body was wrecked!
Yes, I have had the same experience 👍
I’m currently in the same predicament, could you go a bit more into detail as to why you prefer that one? Just trying to learn from your point of view
@@mahadali619 sure.
The two approaches I mentioned include increasing sets/reps each week compared to keeping the same.
Example 1) 6 week program, start with 10 sets of quads (just an example group, but this is done with all muscle groups). Add 1 set each week and end on 16 sets (this is meant to be done autoregulatory, meaning if you feel like you are exceeding your 'Reps in Reserve' then you do not add a set to next week. The 16 sets represents the 'max recoverable volume' which is how much your quads can take before experiencing detriment to performance, and this varies between individuals. Key aspect to dynamic volume loading is that you are meant to progress closer to failure. So week 1 and 2, you start 3 reps in reserve, and by week 6 you should have progressed to 1 or 0 reps in reserve.
Example 2) Just do 13 sets each week lol. Add weight and stay around 1 reps in reserve all the time! Simple, easy and no hassle lol
@@robinferdous9164 understood, thank you very much
Been waiting for something like this I've always trained statically. As it is the easier way to structure, maintain consistency and save a little time along the way. Every time I look up meso cycle video on TH-cam I usually only find Mike Isretel and he always explains meso set ups in an increasing volume structure, along with things like RIR, and it can be a bit too much to absorb at times. I appreciate the smaller, more focused approach for explaining meso cycle and potential volume structures.
Yes, Mike's method is great, but in my opinion it is a little unnecessarily complex 👍
Awesome take on a very hot topic these days. I’m
A fan of the same volume every week unless I’m trying to bring up a lagging body part. Good stuff petey
Yes, a very hot topic in recent times! 💪
Mike Israetel debate coming.
😂
The thing is: You're more sensitive to volume when you come out of a deload and week to week your body will adapt. Why would you want a static approach when the adaptation that your body has to training is not static? You will find that with the static approach, the rate of muscle growth will actually slow down or stop completely because you're not increasing any variable. you dont get bigger by doing the same thing over and over. And if you're an intermediate/advanced lifter you will not be able to compensate this by doing more reps/weight because you cant add weight and reps so fast in that stage
You can also produce a novel stimulus by improving technique or performing more reps/load over time 👍
@@FlowHighPerformance1 you cant increase reps/load at a decent rate being an intermediate/advanced lifter.
You will plateau if you dont add sets at some point in your mesocycle.
But i understand your line of thought.
@@pedrocorreia4695 Almost all studies use a static volume approach, and they almost always see significant muscle growth. I havent increased volume within a mesocycle for years, and I have seen noticeable growth over time. Muscle growth can be achieved with both methods. Whether or not one method is MORE effective than the other, is up for debate 👍
I have to agree with Pedro. coming off of a deload or layoff week, u simply dont NEED to use maximum volume. and doing the same workout week in and week out???? uggh, just kill me boring
Hello, I know that this is an old video but I just wanted to comment that the point of ramping volume across a mesocycle is to use the increasing volume as a way to overload the muscular endurance of a muscle across a training session, since it is much easier to overload volume when compared to something like load, and the theory would be that since you can overload so aggressively with volume it would trigger muscle growth. I can't really find a study to prove or disprove this but I just wanted to put that point into perspective: you have to look at volume not only as a tool to drive progressive overload, but also as a variable to be progressively overloaded
Yes, I can see your point. Its difficult to say whether or not this will result in superior muscle growth without direct evidence though 🤔
One potential benefit to static volume that I've found is that you don't need to constantly recalculate or reassess your calorie needs. When I'm volume cycling I need to take into account the change in calorie burn due to increasing lifting volume. A week with 4 sessions of 40 minutes has a different calorie demand than a week with 4 sessions of 80 minutes. Especially if you for example use supersets and ~2 minute rest, rather than straight sets and 5+ minute rest.
Yes I agree! I provides more consistency in every way 👍
Very interesting perspective, hypertrophy training is such an under research fields that when experts make recommendations you don't always know if it comes directly from research or it's just a missing part of a bigger theory. I've always assumed that there were specific research on that aspect, but now I might at least give a try to static volume. Would you still vary a bit the intensity to give a similar challenge to the muscle adapting? For example, starting the first weeks close to 3-4 RIR and getting to 0-1 RIR in the last week?
Yes, we rarely have direct evidence on most topics. Rather we have to make inferences from the research and experience of well-trained lifters.
You could increase RIR throughout a mesocycle, but I generally don't in my own programs 👍
I'd imagine increasing volume would work great when coming off from strenght peaking meso, where you have decreased the volume. This would give your body more time to cover in first weeks, but have the same overall volume for the meso.
Yes definitely. There are certainly some instances when it would be appropriate to ramp up volume 👍
Love it
Cheers 👍
Excellent content. I just discovered your Instagram account and this channel. Don't know why don't you have lots of subscribers, you share very interesting info. Keep it up!
Cheers, glad to hear it! Enjoy the content 💪
Most periodizations decrease volume to increase intensity. Does the opposite work too(for hypertrophy this time). I can't find studies about it. Just one saying the one lowering volume was more effective.
That periodization scheme is best for strength, not hypertrophy 👍
How do you think intra-mesocycle adaption to volume looks like?
People like Dr. Mike hold the opinion that volume should increase within a mesocycle because your body adapts to the volume. Do you think that’s more relevant to much more advanced trainees?
I think that volume simply dictates the DOSE of training. As long as you are training close to failure, volume shouldn't need to always increase each week 👍
Hey there, fan here. You define volume as the number of working sets, correct? And a working set is x number of reps handling y weight with some proximity to failure. Let me know if I'm mistaken! Since i know other channels define volume as set×rep×weight.
Anyway, for hypertrophy is it possible to make gains while maintaining static progression but without increasing weights? Or even decreasing weight over time..? If hypertrophy is really mostly about volume anyway. Thanks!
Yes, I define volume for hypertrophy training as total number of sets per muscle group per week.
Yes, I definitely think you can make gains without necessarily progressing load over time, provided that sets are taken close to failure 👍
You forgot to mention that overreaching volume have great impact on growth and that Is only achieved in Last week of meso where volume Is really high,and Also important thing Is that after deload you don't need much volume to achieve stimulus you need, more volume would just give us more damage and that Is not great for recovery
I hope you will understand cuz my English Is not perfect
I am skeptical of the concept of overreaching for hypertrophy training 👍
@@FlowHighPerformance1 what about second thing I said
Sceptical of that also
I think over reaching is only applicable to highly advanced trainees and mainly for performance sports
I would disagree with the conclusions based on the role of volume as a tool for progressive overload. Anecdotally, I’d reference Dr Mike’s MEV, MRV MAV concepts as an argument for increasing volume over time. Alex Bromley has similar concepts in his book about volumising and building out a base. Both approaches work, but increasing volume definitely can be worthwhile complexity
Potentially. I am sceptical of the whole volume landmarks concept, but I am open to being wrong 👍
IMO FlowHigh has a more practical approach consider Mike trains 5/6 days a week 2 times a day he gets more out of it . Most ppl can't and it's not worth for them recovery/time wise even more so since Dr Mike is enhanced.
The video didn't conclude that volume should not be increased over time. Static volume approaches can increase volume slowly over macrocycles.
For example in year 1, a lifter may have 8 sets a week, in year 2, 10 sets and so forth.
Exactly right ⬆️
Comment for the algorithm
Nice information! But how do you add variability to your workout over time in order to stimulate hypertrophy with the static approach if volume stays the same! I would really appreciate your input on this please!!!
Good question. You can still change volume over time, but it doesn't have to be every week. You can also change some exercises every mesocycle if they are feeling stale/boring. Also, you don't NEED to change anything to continue building muscle. If you can just keep your training program the same and slowly progress in reps/load over time 👍
So, would you say increasing volume only every (other) mesocycle would be fine? I'm trying to program my own hypertrophy-focused workout for the first time after repeating the same training routine for months, but I always have a hard time trying to figure out how to keep stimulating muscle growth once my body adapts after a while.
I just stumbled across your channel a couple of days ago and it's been like the best thing that could happen to me now, like seriously!!! Lol... Thank you very much in advance once again.
How do you trainsition from a mini cut to a bulk with gaining excess fat
Eat at maintenance for a few weeks, then very slowly increase calories 👍
I'm no expert of course, but can't we just use Mike Israetel's MAV requirements for each muscle and use it as static volume?
Yes you certainly can. However, I am sceptical of the whole volume landmarks concept 👍
@@FlowHighPerformance1 I thought of Mike's Volume Landmarks as a good tool to more accurately see how many sets you should hit each muscle group. What I don't get is what's the point going from MEV to MRV in a single mesocycle it just makes things pretty complicated.
In my opinion, if MAV is known as the best set range to make gains, then mind as well just use that range throughout the mesocycle to make the best gains....
Yes I agree, I don't see the point of going lower and higher than 'MAV'.
I am also sceptical on the concept of MAV in the first place
If I don't feel dead and tortured after a workout then i considered it a fail and not enjoyable I want be dead after the workout. but I don't think deload is effective for 99% of people because most train like pussies. but If you really train hard and don't lie to yourself a deload once in awhile is handy but I dont feel deload every 5-6 weeks is needed but sometimes I feel I need it more often like 3 weeks sometimes I go 8 weeks without depends on the outside activity combined with the Gym workout
If this style of training works for you then keep it up 👍
Question. Doesn't Volume equal Sets x Reps x Load? In the video you refer to volume only in terms of Sets in a mesocycle. If you consistently progress in load and reps but you keep # of Sets the same...isn't that in increase in volume over the mesocycle?
I prefer to count volume as total number of sets / muscle / week because muscle growth can be equal when training with a large spectrum of rep ranges / loads. So any set that you take close to failure within the approximate 5-20 rep range will achieve similar muscle growth.
Sets x reps x load is what is usually referred to as VOLUME LOAD. This is kind of a separate metric which can be used to track progress over time 👍
Sounds pretty insane to me, that increasing volume from 16 to 32 sets would result in an increase difference in muscle size of what looks to be about 600-900%. I have never seen anything like that happen in the real world to be honest, including for myself. Maybe it is related to the subjects being untrained and they have a high potential to grow fast in the start, and/or it has to do with that so much training in new trainees causes some sort of extraordinary inflammation in the muscles, which makes them blow up a bit in volume, and thus it's not entirely real hypertrophy that causes the volume increase.
Yes, these are some possible hypothesis' to explain these results. I also wouldn't expect such a magnitude of greater gains from higher volumes 👍
flip flops!!!!
😂
Dr. Mike Israetel would disagree with you on this one brother.
I know