The HyPaultrophy podcast

How MYOPS works with Zan Zupanic

Zan Zupanic and I discuss how MYOPS works, what they can see, what they can't see, and how all of this relates to good training practices.

Blood flow restriction and hypertrophy + why you need heavy loads for joints

Nick Ronick of BFR FAME joints us for this one where we cover how BFR works, what it's best used for, what its limitations are, and why you need heavy loads for joints.

Cooking our detractors

Chris and I discuss the difference in "science" and "evidence based" and why they aren't the same. And why "evidence based" is a lower standard to use than true science. We also spend plenty of time cooking our "detractors".

Why sleep loss isn't killing gains - Why high reps (probably) DON'T build the same amount of muscle

This is a great one overall where we cover sleep, high vs low reps and why they probably aren't equal and TONS of other stuff

The bulking debate - with Ella, TNF, and Alan Aragon

Today (sans Chris) we did a roundtable on all of the "bulking talk", went over the mechanistic and longitudinal data, and then the practical application of whether or not a surplus is required to maximize growth.

Why hypertrophy gains HAVE to have strength gains and Q&A #1

Chris and I refute the crappy article written by a dufus that says that hypertrophy gains don't always have strength gains to go with them AND some Q&A answered.....

Why you still don't understand mechanical tension

Upper Lower vs Full Body - The Final Word

Why mechanisms > outcome data

Chris and I explain what the long term mechanistic data will always outweigh that of outcome data, and all the ridiculous examples of where outcome data has led people astray

why mTOR is blah and why you don't need to bulk for gains

Max Strength vs Max Hypertrophy

Chris and I talk about the adaptations needed for strength development versus that of muscle growth

The volume meta regression - lengthened partials - SMH study

Why neuromechanical matching is REAL and determines prime movers

Go to Chris' article at Medium on all of these studies... https://sandcresearch.medium.com/what-is-the-principle-of-neuromechanical-matching-6e214c299dab

Mike Isreatel's meltdown - Hyperplasia and why interfascicular terminations are a nothing burger for gains

New biceps study and why you lose muscle very fast

Why eccentrics WILL NOT "build a lot of muscle"

Chris and Paul talk about why it's a myth that slow eccentrics will build a lot of muscle

The new advanced exercises book and why motor unit recruitment is the key to gains

Bret Contreras and lengthened partials

We had Bret on to talk butt stuff but we ended up getting into the lengthened partial stuff at depth

The difference in LENGTH and STRETCH - why ACTIVATION is more important than force production

Chris and I go over a bunch of stuff in this one The difference in lengthen and stretch Why activation is more important than force production Why we don't debate people and why it would solve zero Why edema and swelling will still be present in most studies (conflating the hypertrophy measurements) Why frequency matters

All about progressive overrrr....errrrr weekly stimulus part 2 and the over warm-up method

What was meant to start off as a pod on progressive overload turned into Chris and I continuing to spitball about the weekly net stimulus and then my old over-warm up method

Tempo, Pauses, Isometrics and isoholds...

To put an end to the non stop questions about if you should pause, or not pause, or what isometrics do, or how tempo works..........

HOW cardio can kill your GAINZ

Chris and I go over the ways and hows that cardio CAN kill gains, and the way to approach cardio to minimize the gain killing

What's the best split for weekly net stimulus?

Chris and I brainstorm in this session over a model we are working on to help people figure out their ideal (optimal?) split, volume, and how this adds up to the "weekly net stimulus"

Breaking down Henselmans' Hypertrophy Model

Chris and I go through Menno Henselmans hypertrophy model and talk about the principles used to outline it

Empty milk jugs and motor unit recruitment

How an empty milk jug analog can help you understand motor unit recruitment

Q&A #1

Chris and I tackle some QUESTIONS from Instagram - 1. Does 1-2 RIR REALLY save us some fatigue? 2. Is there more fatigue in unilateral exercises? 3. Do have actually have enough data to create a hypertrophy model? 4. Are there any other mechanisms besides mechanical tension? 5. Are full body splits REALLY effective to get swole? 6. What exactly is heavy and light loads? 7. The answer to magical muscle math is revealed

The model for predicting muscle growth

Chris and I discuss the physiological model we use that he created in order to predict/understand research and hypertrophy outcomes.

The principles of hypertrophy EVERY EDUCATOR should understand

Chris and I talk about the principles of hypertrophy that every person that calls themselves an educator should know, and be able to speak intelligently about. This is also an episode to understand how to read a study and begin to understand outcomes

What is the range of effective reps for hypertrophy?

In this episode Chris and I go over all of the data from the meta regression on training to failure, and reps in reserve. And show that there's no current data that says muscle growth happens at 8 reps in reserve, aside from the untrained elderly.

The plateau flowchart - How to understand if you're at one, and how to overcome it

In this episode Chris and I organically breakdown if you actually have a lifting plateau, how to assess it, all of the reasons that plateaus happen, and how to overcome them.