Ep 392 - Training Frequency for Hypertrophy

Trexler and Helms dig into training frequency and hypertrophy, prompted by a wave of recent discussion and two new papers: a new original study comparing three weekly sessions of three sets against one session of nine, and a new preprint from an independent research team utilizing the openly available data from Pelland’s previously published meta-regression. They trace the long history of the frequency debate (including Helms’s own shifting position), review where the science had settled, and put the current online discourse and the reanalysis under the microscope. The back half turns practical: a state-of-the-science recap, higher frequency as a tool for distributing volume and managing fatigue, and “zigging where the data zags,” with a personal example of practical application.

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Chapters

0:00 Intro & business

5:30 Tonight's topic: frequency & hypertrophy

8:54 A history of the frequency debate

21:19 Where the science had settled

29:33 The new claim & study under the microscope

42:39 The state of the science

56:24 Distributing volume & managing fatigue

1:04:52 Zigging where the data zags (a practical application)

1:18:32 Wrap-up