103 Non-Functional Hypertrophy
Feb 06, 2025•24 min
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Episode description
This episode covers:
- why not all muscle growth is created equal
- which type of hypertrophy matters for strength and how to train for it
- the strength-endurance continuum
- blood flow restriction and "pump work"
- which training strategies make sense for CrossFit athletes and which ones don't
Resources
The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies (Brad’s review)
The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations (Fry’s review)
https://link.springer.com/article/10.2165/00007256-200434100-00004
Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones (strength-endurance continuum study)
https://pubmed.ncbi.nlm.nih.gov/12436270/
Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review (BFR study)
https://pmc.ncbi.nlm.nih.gov/articles/PMC10204387/#ref-list1
Supertraining by Yuri Verkhoshansky
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