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[@RenaissancePeriodization] How to Bring Up That One Stubborn Body Part You Can't Grow

· 4 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "How to Bring Up That One Stubborn Body Part You Can't Grow"

Link: https://youtu.be/ayN2nOd7X0g

Duration: 0 min

Short Summary​

Dr. Mike and Scott discuss how increasing weekly training volume to 30-40 sets significantly enhances muscle growth, particularly for lagging groups. They emphasize that training within 3-4 reps of failure and maintaining loads between 5 to 30 rep-max are critical for optimizing the mind-muscle connection. The conversation also highlights the importance of structured specialization plans and de-loading strategies to manage fatigue and sustain long-term progress.

Key Quotes​

Key Quotes​

  1. "You're not going to grow your best in most cases, especially with lagging muscle groups, doing between five and 15 sets per week." (00:10:56)
  2. "The sooner in the session, not necessarily first, but first better than second, second better than third, third better than fourth, etc., The sooner you do your lagging muscle group exercise or exercises in a given session, the higher the priority it is and the more muscle growth you get out of it." (00:23:02)
  3. "If you slam the accelerator and do 30ish sets per muscle per week, you're going to be doing some growing." (00:12:30)
  4. "More volume causes more growth. Mind you, it is a state of diminishing returns. So going from one set per week to two sets per week like damn near doubles growth." (00:09:34)
  5. "The sooner you do your lagging muscle group exercise or exercises in a given session, the higher the priority it is and the more muscle growth you get out of it." (00:23:02)

Detailed Summary​

Overview of Training Volume and Muscle Growth​

  • Optimal Volume Range: Increasing training volume to approximately 30 sets per muscle per week can significantly drive muscle growth, with some muscles capable of handling volumes exceeding 40 sets without a drop in stimulus.
  • Training Load Management: Loads should be maintained between the 5-repetition max and 30-repetition max, ensuring sets are taken within 3-4 reps of failure to maximize hypertrophy.
  • Scientific Growth Evidence: Literature indicates that increasing volume from 1 to 2 sets nearly doubles growth, while a shift from 3 to 6 sets yields a 1.5x increase, underscoring the volume-growth relationship.
  • Maximum Recoverable Volume: A key concept defines the upper limit of training where additional volume no longer results in further growth, with a hypothesized top-end limit of 30-40 weekly working sets.

Addressing Lagging Muscle Groups​

  • Common Training Gaps: Most individuals currently perform less than 5 or more than 15 sets per muscle, creating a need to target the optimal 5-15 set range for lagging groups.
  • Mind-Muscle Connection: Smaller, weaker muscle groups often exhibit poor kinesesthetic awareness, necessitating higher volumes to stimulate growth compared to genetically gifted muscles.
  • Specific Recovery Capabilities: Distinct muscles like hamstrings have recovery limits at 12 sets, while side delts can tolerate up to eight working sets performed every other day.
  • Genetic Variations: Minimum effective volumes vary by individual; while genetically gifted individuals may require only 3-4 sets for chest, average individuals need approximately 8 sets.

Strategic Training Approaches​

  • Frequency and Scheduling: Lagging muscle groups benefit from training at least two to three times weekly, with biceps potentially reaching over 40 weekly sets when trained four times.
  • Exercise Ordering: Prioritizing lagging groups earlier in workouts enhances neural energy and glycogen levels, leading to superior growth before systemic fatigue impairs the mind-muscle connection.
  • Specialization Plans: Focusing on two to three muscle groups in three to four weekly sessions allows for specialized volume management and prevention of training staleness.
  • De-loading and Progression: Increasing volume until performance dips, followed by a reduction of two sets per exercise, establishes a new baseline for continued progressive overload.
  • Intensity Techniques: Incorporating methods such as my reps, drop sets, and super sets maintains engagement and stimulates growth throughout the training cycle.
  • Nutritional Support: Distributing protein across four to five evenly spaced meals daily supports the high-volume training required for optimal muscle growth.