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00:00 - Introduction & Rocking Chair Discussion

09:30 — Coaching Anecdotes

14:10 — Structure vs. Flexibility in Training

44:59 — What Bodybuilders Can Learn From Powerlifters (& Vice Versa)

1:00:35 — Announcement: Evolve Training App

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00:00 - Introduction

00:05:17 - Training Flexibility vs. Rigidity

00:25:45 - New Rest-Pause Study

00:43:55 - Recommendations: Rest-Pause & Drop Sets

00:55:49 - How to Individualize Training

01:27:32 - An Improved Approach to RIR

01:40:34 - A Guide to Interpreting Research (Common Fallacies)

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00:00- Podcast Introduction & Episode Focus

06:05 - The Deceiving Nature of Scientific Data

10:10 - Episode Outline and Goals

16:15 - Acknowledging the Research Team

18:20 - Historical Periodization Narratives

24:25 - Contrasting Strength Training Approaches

32:30 - Evolving Views on Training Volume

38:35 - Prior Meta-Analyses on Volume and Strength

54:50 - Limitations of Past Research

01:03:00 - Novel Volume Quantification Methods

01:13:10 - Examples of Indirect Exercises

01:17:15 - Meta-Analysis Inclusion Criteria

01:19:15 - Smallest Detectable Effect Size

01:23:20 - Model Adjustments for Precision

01:29:25 - Optimal Volume Approach & Total Studies

01:33:30 - Understanding Within-Study Slopes & Shrinkage

01:45:40 - Plateau & Precision of Estimates

01:51:45 - Common Rep Ranges & Rest Periods

01:55:50 - Specificity in Strength Assessments

02:01:55 - Training Specificity and Volume

02:08:00 - Volume Impact on Short-Term Strength Gains

02:12:05 - Hypertrophy vs. Strength: Causal Questions

02:22:15 - Qualitative Data Agreement

02:30:25 - Analyzing Paired Matched Effects

02:38:30 - Reliability vs. Agreement Plot Analysis

02:44:35 - Muscle Size and Strength Compatibility

More from DDS: https://data-drivenstrength.kit.com/profile00:00 Intro

00:23 Introduction

09:34 Hypertrophy variables tier list

13:15 Detailing the tier list structure and criteria

18:44 Tier list discussion begins: Rep Tempo (C-Tier) and Intensity Techniques (initially C, moved to B-Tier)

31:08 Continuing tier list: Range of Motion (A-Tier) and Rest Periods (A-Tier)

41:40 Further tier list variables: Sessions Per Week (C-Tier), Load/Rep Range (B-Tier), Exercise Order (B-Tier), and Splits (C-Tier)

54:04 In-depth discussion and ranking of Volume (B-Tier, considered for A-Tier) and Deloads (B-Tier)

1:09:18 Tier list continued: Logbooking (initially S-Tier, moved to A-Tier) and Exercise Selection & Execution (S-Tier)

1:24:41 Discussing Muscle Specificity (B-Tier), Frequency (B-Tier), and Proximity to Failure (S-Tier)

1:35:12 Ranking Novelty (C-Tier), then grouping Resensitization (C-Tier) and an extensive discussion on Periodization (B-Tier).

2:03:26 Honorable mentions for the tier list: Cardio (considered B-Tier), Gym Kit (considered C-Tier), and Time-Saving Strategies like paired sets (considered A-Tier).

2:11:51 Deep dive into periodization for hypertrophy

2:42:10 Final tier list synopsis (relative importance of lifestyle, stimulus quality, dosage, and details)

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Timestamps:

00:00 Introduction

04:04 Exploring AI in Strength Training

28:04 Personal Learnings and PhD Insights

31:18 Understanding Training Protocols and Individual Responses

37:24 The Role of Environmental Factors in Training Outcomes

43:31 Individualization in Training: Beyond the Basics

52:56 Reflections on Exercise Selection and Range of Motion

01:02:51 Training on Vacation: Balancing Consistency and Enjoyment

01:17:15 Proportion of Hypertrophy vs. Strength Blocks

01:24:43 Periodization and Individualization in Training

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https://sportrxiv.org/index.php/server/preprint/view/460

Timestamps:

00:00 Introduction

02:51 The Mystery of the Norwegian Frequency Project

09:14 Understanding Between-Study Variability in Research

11:49 The Impact of New Research on Training Practices

18:03 The Role of Social Media in Science Communication

20:54 Reflections on Research Interpretation and Community Response

46:43 The Shift in Frequency Training Perspectives

52:44 Coaching Insights on Frequency and Strength

58:25 Defining Frequency

01:04:07 Methodology of the Meta-Analysis

01:12:30 Understanding the Data: Strength Training Variables

01:27:06 Analyzing Dose-Response Relationships

01:31:07 Exploring Secondary Analyses and Their Implications

01:39:15 Training Status

01:46:31 Upper vs Lower Body

01:51:39 Repetition Range

01:56:06 Concluding Thoughts on Frequency and Volume in Strength Training

02:04:03 Strength Development and Long-Term Training Strategies

02:09:45 Key Training Variables and Their Impact

02:19:12 Load vs. Frequency: Finding the Balance

02:24:45 Maximal Performance and Training Frequency

02:31:01 Long-Term Development vs. Short-Term Strength Goals

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Links:

More detailed discussion of the methods from the previous episode - https://www.youtube.com/watch?v=yKRAVrf-798&t=4380s

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Follow Sam: https://www.instagram.com/samuelbuckner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Timestamps:

00:00 Introduction

03:10 Sam's Background and Research Focus

06:06 Understanding Muscle Growth and Measurement Techniques

12:04 The Complexity of Hypertrophy Research

19:05 High Volume Training and Its Implications

22:02 Long-Term Muscle Growth Trends

30:16 Optimistic Perspectives on Training Outcomes

35:26 Exploring Better Training Protocols

41:10 Understanding the Chill Point in Training

47:35 The Role of Volume and Exercise Variety

53:27 Navigating Research Limitations

01:01:56 The Limitations of Measuring Hypertrophy

01:10:30 Diving Deep into Data Interpretation

01:12:24 Understanding Volume and Its Implications

01:15:44 The Role of Meta-Analysis in Research

01:18:35 Exploring Training Volumes and Their Effects

01:21:27 Swelling in Strength Training

01:25:20 Navigating the Science Communication

01:29:43 The Relationship Between Hypertrophy and Strength

01:35:00 Challenging Conventional Wisdom on Muscle Growth

01:41:56 Wrap Up

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Music by Artlist - https://artlist.io

Thanks for tuning in to the Data Driven Strength Podcast!

Timestamps:

00:00 Introduction

04:02 Evolution of Research in Strength Training

12:08 Critical Analysis of Volume Research

20:12 Understanding Limitations in Training Studies

30:02 Real-World Implications

42:32 Balancing Science Communication and Practical Utility

44:55 Shifting Perspectives on Training Volume

47:21 Long-Term Training Perspectives and Individual Differences

50:48 The Role of Environmental Constraints in Training

52:44 Assessing The Hypertrophy and Strength Relationship

55:32 The Complexities of Strength and Hypertrophy Measurement

01:01:13 Practical Applications of Volume Load Progression

01:07:30 Navigating Performance Variability

01:17:46 Wrap up All our stuff - https://data-drivenstrength.ck.page/profile Music by Artlist - https://artlist.io

Thanks for tuning in to the Data Driven Strength Podcast! https://sportrxiv.org/index.php/server/preprint/view/460 Timestamps:

Timestamps: 00:00 Introduction

16:40 Background

29:16 Historical Perspectives on Training Frequency

50:28 What We Did (Methodology)

01:00:57 Findings on Frequency Quantification

01:10:43 Primary Meta-Regression Results

01:35:58 Comparing The Results Frequency Quantification Methods

01:42:28 Secondary Analyses and Their Implications

02:00:00 Spitballing Different Angles of Interpretation

02:15:29 Practical Applications and Recommendations

02:45:08 Conclusions on Frequency and Hypertrophy All our stuff - https://data-drivenstrength.ck.page/profile Links: - More detailed discussion of the methods from the previous episode https://www.youtube.com/watch?v=yKRAVrf-798&t=4380s

Music by Artlist - https://artlist.io

Thanks for tuning in to the Data Driven Strength Podcast! https://sportrxiv.org/index.php/server/preprint/view/460 Timestamps: 0:00:00 Introduction 0:04:41 The Story Behind This Project 0:10:00 The Goal of This Podcast 0:24:03 Background Research / Rationale 0:44:30 Method of Set Quantification 0:51:20 Search and Inclusion Criteria 0:55:45 Why Include Non-training Control Groups 1:01:20 Smallest Detectable Effect Size 1:13:00 How Does Multilevel Meta-Regression Work 1:36:50 Comparing Different Functional Forms 1:52:45 Other Supplementary Meta-Analyses 2:01:00 Characteristics of the Included Studies 2:08:42 Method of Set Quantification Comparison 2:20:00 Primary Model Results 2:40:00 Efficiency Tiers 2:52:00 Secondary Analyses 3:03:00 Moderator Analyses 3:17:00 Strengths and Limitations of the Project 3:26:00 Measurement Timelines and Considerations 3:38:45 The Influence of Muscle Swelling 4:05:00 The Influence of Non-training Control Data 4:23:00 Our Practical Interpretations 4:50:00 What Should Be the New Volume Recommendations? All our stuff - https://data-drivenstrength.ck.page/profile Links: - https://pubmed.ncbi.nlm.nih.gov/27433992/ - https://pubmed.ncbi.nlm.nih.gov/35291645/ - https://pubmed.ncbi.nlm.nih.gov/38037792/ - https://m-clark.github.io/posts/2019-05-14-shrinkage-in-mixed-models/ - https://matthewbjane.github.io Music by Artlist - https://artlist.io

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00:00 Introduction

01:30 Controlling Proximity to Failure and Downstream Effects

03:39 Theoretical Considerations and Adjusting Load Set-to-Set

11:50 Practical Recommendations for Training to Failure

19:35 Exercise Order and Perception of Effort

35:08 Maximizing the Stimulus Under the Curve

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00:00 Introducttion

02:27 Framing the Discussion on the Dose-Response Relationship

08:19 Differentiating Muscle-Centric and Practical Constraints

15:32 Volume Needs over a Lifting Career

24:26 The Minimum Effective Dose and Practical Considerations

32:22 The Shifting Window of Productive Training Volumes

38:35 Wrap Up

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00:00 Intro

05:25 Defining Maintenance Volume

08:18 Current Research on Maintenance Volume

18:49 Limitations of Current Research

24:16 Determining Effective Maintenance Volumes

32:47 Skepticism Around Some Evidence-Based Concepts

35:11 Maximizing Gains of Maintenance

46:27 Absolute vs. Relative Change in Volume

01:01:14 The Importance of Lifestyle Factors

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Thanks for tuning in to the Data Driven Strength Podcast! 

00:00 Intro

03:14 Calf Anatomy

08:29 Exploring the Concept of Resensitization 

29:17 The Role Individualization

36:09 Anecdotal Evidence of Potential Effectiveness

42:16 Practical Resensitization Strategies

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00:00 Introduction

01:29 How Do We Train During Vacation

08:26 Grgic Frequency Meta-analysis

14:09 Interpreting the Research and Counterfactuals

23:30 Managing Frequency and Individualization

29:21 Balancing Frequency and Performance

35:17 Wrap Up

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00:00 Introduction

02:06 Experience-Driven Coaching Strategies

05:10 Contribution of Muscle Size to Strength

10:47 Periodization 

27:26 Partial ROM Failure

35:58 Wrap Up

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Timestamps

00:00 Introduction

03:24 Where We’ve Been

11:26 The Role of Optimization

26:46 Concepts That Seemed Obvious After the Fact

30:45 Recent Papers

34:02 Wrap up

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Greg Nuckols:

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https://www.strongerbyscience.com/effective-reps/

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0:00:00 Intro

0:04:50 Overview of New Proximity to Failure Meta-Regression

0:17:00 Common Misinterpretations of the Results

0:20:00 The Resurgence of the Effective Reps Model

0:40:00 The Desire for a Proxy Metric of Hypertrophy

1:18:00 The Mechanistic Rationale of Effective Reps

1:50:00 Other Factors Influencing Muscle Growth

2:09:00 Metabolic Stress as a Mediator

3:05:00 Is Force on the Fiber Level High at the End of a Set?

3:40:00 Practical Applications

Papers Mentioned:

https://sportrxiv.org/index.php/server/preprint/view/295

https://pubmed.ncbi.nlm.nih.gov/30335577/

https://www.strongerbyscience.com/research-spotlight-cardio-bigger/

https://pubmed.ncbi.nlm.nih.gov/37382939/

https://link.springer.com/article/10.1007/s11332-022-00907-2

https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1005581

https://www.sciencedirect.com/science/article/pii/S1050641123000330

https://journals.lww.com/nsca-jscr/Fulltext/2020/11000/Neural_Drive_is_Greater_for_a_High_Intensity.1.aspx?context=FeaturedArticles&collectionId=1

https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13675

https://www.sciencedirect.com/science/article/pii/S105064112300069X

https://pubmed.ncbi.nlm.nih.gov/11102845/

https://www.researchgate.net/publication/354976236_Neuromuscular_responses_to_isometric_concentric_and_eccentric_contractions_of_the_knee_extensors_at_the_same_torque-time_integral

https://pubmed.ncbi.nlm.nih.gov/16282433/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7473942/

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