Extreme Volumes, Extreme Gains? (Part 2) (Episode 128)

Time Stamps

00:00:00 – Intro

00:11:13 – Evidence for high volumes

01:02:53 – Evidence with neutral outcomes

02:04:51 – Discussing other volume review papers

02:33:07 – Diminishing Returns of Volume for Hypertrophy

02:48:58 – Can you use high volumes for multiple muscles at once?

03:04:07 – Are participants really training hard in these studies?

03:18:27 – Hypertrophy vs. Muscle Swelling

03:35:25 – What role does rest time play?

03:46:01 – Practical Strategies to Increase Training Volume

04:24:35 – Audience Questions

Most of the research discussed in this episode can be found here:

Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength

Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men

The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function

A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males

Eccentric exercise per se does not affect muscle damage biomarkers: early and late phase adaptations

Muscle Shear Elastic Modulus Provides an Indication of the Protection Conferred by the Repeated Bout Effect

High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men

Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy

Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men

Progressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals

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