Hyper-v
Ep. 274- Do Hardgainers Need More Volume?
Ep. 274- Do Hardgainers Need More Volume?
#Hardgainers #Volume
“Iron Culture Podcast”
Since the beginning of the iron game, different methods have been promoted as the best approach to train for “hardgainers.” Likewise, in the scientific literature, the variability in individual response is well documented, including the identification of “non-responders” and poor…
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I would bet my life savings that the studies showing benefits with high volumes are due to poor perception of how many reps the subjects have left in the tank. If you’re training with 5+ reps in the tank OFCOURSE you need a ton of sets to get a stimulus. If you’re training to/close to real failure you don’t need and CANNOT DO high volume. All of the guys preaching high volume like Mike Israetel have been proven to be leaving tons of reps in the tank. Mike Israetel sets to “failure” don’t even have any bar speed slowdown.
There's no such thing as a "hardgainer". Anyone who thinks they are one have never tracked their calories via measuring what they eat.
damn this is great info.
One does not simply eat Chinese food with a fork…
Tom platz is 68. Eric thought he was late 50’s early 60’s
Loved it
My thighs are so sensitive to fatigue, even when i'm training consistenty. My thighs can get a massive pump from just going up several flights of stairs, or riding a bike at anything higher than a gentle intensity. I find I have at most 3 sets of squats at 8 or higher RPE before my legs are tapped out. And that's when I'm well trained. When I am off, I can get a massive pump and be sore for days from just one set.
My triceps on the other hand can handle so much volume my joints wear out before my triceps reach their limit of volume and frequency
Differences in individual response is the most intresting part of exercise science for me at the moment. I would also really love to see something like variation in response to amounts of protein (which would be terrible to test).
this is great, thanks for doing this.
Monster episode 🫡
Both men agreeing to keep their head and facial hair opposite really sets the tone going in
What about those who dislike both Erics ?
Do you think that there is also a strong mental component in who can perform multiple reps (ex for the endurance trained athletes) ? I wonder if some people are more psychologically able to push further past the fatigue than others
So would you prefer to do some studies that started as normal training programs, studying the results and adjusting the programs in different ways for the people who got lousy results?
amazing
Really wish Eric would stop bullying Eric. I mean, Eric kinda had it coming, but really he should be the better Eric and let it go.
edit: ok wow 48:05 😂 damn. Inspo.
Hmm. I’m a low volume guy myself. Some observations of mine are that my old higher volume self would not have as great set / rep quality and I lacked connection with my muscles I wanted to train to a big degree. I believe I trained with similar amounts of intensity with both methods too. I cannot see myself doing well with low volume if I was not able to improve set / rep quality, if I never put a priority on the skill of achieving high mind-muscle connection, and if I wasn’t able to marry those factors with a ferocious intensity.
Respond better to low volume crew here. I'm not hyper resonder either, i have been lifting for 10+ years and barely look like i lift. There is just no progress with high volumes (Tried from 3 weekly to 45 weekly over life), with low volume there is some progress, absurdly slow but there is.
Looking at other studies on individual repsonse (Like Damas for example but i remember there are a few more) some of the subjects that go from non-responders / low-response to "responding" with low volume are sometimes in the very low end of the graph. I don't think most are really "hyper responders", they just get more fatigue as mentioned in the video (my experience, increase in volume only increases fatigue, TTV on lifts stall / regress).
Also lets not ignore the fact that in some of the studies that they are looking at individual differences, some people do BETTER on the lower volume, a lot of the "HIT success histories" go like: "I was doing a bodybuilding split training 6 times a week with infinite volume and nothing happened, then i switched to 2-3 sessions a week 2-3 sets focusing on progression and my bicep width doubled". Is not that they were neutral to volume, they did better and think that EVERYONE else will (wrongly so, on average).
I'm really wondering whether this applies uniformly across the musculature; as in is this dichotomy of response a central or peripheral phenomenon (if I can put it suchways)? Like, getting away with less volume on the lower body than the upper, for instance, I wonder whether that's more likely a feature of mechanical differences (and somewhat universal in cases where the mechanics are roughly equated) or attributable to something deeper.
I am eating my egg McGainWich while i listen (down 15 pounds into my bulk)
As someone who it took a very large caloric Surplus for me to gain any weight over the years I find most people say they eat a lot but what they really mean is I ate a lot two days out of the week and for the other five I did not
Wonderful THANK YOU 💪💪❤️❤️‼️
"They are written in the same handwriting" 😂
I gas out so fast. I’ll train a set to failure and I’ll lose at least 2-3 reps. All but my back exercises.
Finally, Eric stepped up and gave us a good performance (for once). Keep up the good work Eric!
Now, Eric, as always, you did amazingly!
Man, that one eric really killed it, the main eric was a letdown though
I've always found Eric to be exceptionally intelligent, kind, humorous, empathic, aesthetic, diligent, fair, patient, compassionate etc. the other eric though…
great video. Hit many main points. I suspect, however, there is a subset of people who don't work out hard or are a little lazy and they blame it on being a 'hardgainer'. So there is also the cognitive bias hardgainer to consider
What happened to the other Eric?
I wish you would talk more about that study…no gains with no training experience after training intervention on biceps seems wild
Had both books back in the day! 😃
Eric really redeemed himself with this episode
I needed this episode so badly 🤣
Good episode 👍
Is there a doctor in the room? Yes I think there is.