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The effect of volume on muscle growth

The effect of volume on muscle growth

 

The study: Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and science in sports and exercise51(1), 94

 

 

  • 45 men with an average lifting experience of 4.4 years of lifting performed the same exercises in the 8-12 rep range, 3x per week for 8 weeks

 

 

  • The men were split into 3 groups. One performed each exercise for 1 set per session, one group for 3 sets per session and 1one group for 5 sets per session

 

 

  • The results found a dose-response-relationship between sets performed and change in muscle thickness (muscle hypertrophy)

 

  • This was still the case with extremely high volumes up to 45 sets.

 

Summary and application:

 

  • In summary, the study supports the idea that higher volume results in increased hypertrophy even up to very high levels of volume (45 sets on a muscle group per week)
  • This information is applicable to the general population who may be experiencing plateaus in their training, which could be down to them not increasing their volume for a prolonged period of time.
  • How can you increase volume without spending vast amounts of time in the gym? Methods include drop sets, rest-pause sets and giant sets.

Exercise Selection and Goals

One aspect of programme design that many people are confused over is how to decide what exercises to add to their programme. There can be many misconceptions about regarding this, such as ‘machines are less functional than dumbbells’, causing many people to stray from using machines. However, ‘functional’ has become an ambiguous term in fitness, so it’s worth applying its original definition of ‘designed to be practical and useful’. Therefore, if an exercise is practical and useful to that individual then it is, by definition, functional.

 

How do we decide what is practical and useful for an individual? Well, there is several factors to consider. One of which, is their goals, as different goals will require different exercises, we apply the concept of specificity to choose the most optimal exercises. Not to mention a form of assessment and screening of an individual to determine what they a lacking in terms of mobility, strength and stability.

 

Hypertrophy:

 

If someone’s only goal is to build or retain muscle, then exercise selection can make a significant difference to the end result. For an exercise to be effective for this goal, the limiting factor in the exercise has to be the targeted muscle tissue. In other words, the reason you fail to do another rep must be due to fatigue felt in the muscle you are trying to work, and not another reason such as a loss of balance.

 

To achieve this, exercises that have high external stability will deliver better results. Exercises that have high external stability require less stabilisation from the person performing the exercise (internal stability), therefore muscular fatigue is much more likely to be the reason for failure as opposed to a breakdown in technique, thus making it superior for hypertrophy.

 

However, there is a caveat to this- Stability drives output. Therefore, if someone is lacking stability at a joint then this can limit long term hypertrophy of the muscles attached. For instance, someone with average mobility at the hip could get significant results in hamstring hypertrophy using a Barbell Romanian Deadlift or a Squat up to a point. However, form may start to breakdown once using a certain load which would express the underlying lack of stability within the hip.

 

 

Therefore, the use of exercises with a higher internal stability can be implemented in their programme, to improve performance and further drive hypertrophy. To go back to the hamstring hypertrophy example, the person may add a single leg Romanian Deadlift variations and progressions to their programming to help improve stability at the hip and further help increase load and drive hypertrophy when performing Barbell Romanian Deadlifts.

 

Strength:

If the goal is strength, then the focus shifts away from muscle tissue and towards the movement itself. What movements do you want to get stronger in and why? Often this goal is adopted by athletes as their sports will have specific movements to get stronger in, which will help advance them in their sports.

 

The most obvious example would be powerlifting. Powerlifting involves lifting the most amount of weight for 1 rep each of the Bench Press, Deadlift and Back Squat. Therefore, when putting together a powerlifting programme we apply the concept of specificity and base the programme around the 3 main lifts mentioned, accompanied by accessory movements to assist the improvement in performance of the competition lifts. However even with strength if an individual is lacking adequate hip stability and they are aiming to achieve absolute strength on the said lift then spending time on one leg within their program will help further drive the adaptations required to exert force on their lifts.

 

Alternatively, athletes of other sports are going to select resistance exercises which complement the movements that they complete in their sport. For example, many sports involve running. Therefore, for many of these athletes, performing front foot elevated split squats may be beneficial. This is because this exercise shares many similarities to the skill of running. Both are uni-lateral, internally stable skills, involve flexion and extension of the hip and knee as well as plantar flexion and dorsi flexion at the ankle it will also train the athlete to keep their centre of mass balanced as fatigue can kick in during long distances and heel strikes can get heavier towards the latter stages of a race. Building strength in this movement can allow the athlete to apply more force at a given effort when performing the sport.

 

This can aid in the development of running economy- a reduction in the amount of energy expended at a given speed. In terms of transfer to performance, this can help the athlete run faster, for longer without form breaking down and thus reduce the risk of injuries.

 

 

Overall, it is crucial to truly analyse your goals because many people wish to simultaneously achieve improved strength and hypertrophy, which is very achievable for everyone except very advanced lifters. The importance of each goal is going to play a role in which exercises are selected, so it is important to have this established before forming the programme.

 

With anyone we work with here at Soma Fitness, we run them through a full assessment to determine where the starting point of the program is. This is highly beneficial as if you don’t pick certain aspects up and run with a cookie cutter program you will be leaving a lot on the table in terms of the progression of your results. If someone cannot get into certain positions and we then go and load them in those positions, it’s a quick way to set yourself up for injuries which will then hinder your overall progression towards your goals.

Is fasting the best approach for fat loss?

What is fasting?

Before getting into the pros and cons, first we need to define fasting. Fasting can be defined as a period of time refraining from food. Some fasts allow for water, whilst others do not. This extreme approach often results in extreme results but is this beneficial for fat loss?  To allow us to critically analyse this we need to identify the factors of a lifestyle that must occur to result in optimal fat loss.

 

  • A Calorie Deficit:

 

A calorie deficit is where one expends more calories than they consume. A fast achieves this as you literally consume 0 calories. Therefore, this will guarantee weight loss. However, note this is weight loss, some of which will be fat tissue but what proportion is fat tissue will be due to other factors that are mentioned below.

 

In the case of intermittent fasting (typically eating in an 8-hour window of each day). Some calories are consumed so the approach is not as extreme. However, when compared with any other approach that results in the same calorie deficit, fat loss results are no better. Although, some find it as a great tool to control calorie intake, therefore it’s positives and negatives can change person to person.

 

  • Adequate protein intake.

 

Protein contributes to the growth and maintenance of muscle tissue. This is very important when trying to optimise fat loss because when we are in a calorie deficit, the body will lose weight via fat and muscle tissue (water too in the short term). Therefore, if we want to maximise fat loss, we need to do everything we can to maintain the muscle tissue we have and consuming adequate amounts of protein is vital for this to occur.

 

Fasting does not allow us to consume adequate amounts of protein. In fact, it allows us to consume no protein whatsoever. Therefore, when one loses weight via fasting, a considerably higher proportion will be lost via muscle mass vs if they had adopted a calorie deficit that allowed them to consume a protein intake of around 2.2g per kg of bodyweight. To put this into a practical example, someone who is 75kg would have to consume 165g of protein per day to maximise muscle retention whilst in a calorie deficit.

 

In the case of intermittent fasting, consuming adequate daily protein is possible. However, protein timing is also important as muscle protein synthesis (the process by whilst muscle is built and/or retained) dips every 4 hours. Therefore, if you don’t consume anything for 16 hours, then muscle retention will be very low for 12 hours a day, rendering poorer results compared to if you had adopted the same calorie deficit but spaced out your protein intake across the day.

 

 

 

 

 

  • Adequate Sleep

 

When we sleep, muscle protein synthesis is elevated. Therefore, in order to optimise muscle retention, one needs to get enough sleep. This will differ depending on a person’s age and training but a good rule of thumb for optimal sleep would be 7 hours + how many hours training you did that day. For example, if you trained for an hour then you will need 8 hours sleep for optimal recovery.

 

When fasting, people can respond differently to how it affects their sleep. For many though, feelings of hunger leave them restless and unable to fall to sleep. This reduction in sleep, and therefore recovery.

 

  • Adherence

You’re going to be consuming food for the rest of your life so unless you can confidently say that you can fast/intermittently fast for the rest of your life, then the chances are you will give up at some stage and fall into old habits. That’s why choosing a nutritional approach that you can adhere too is crucial for long term success. For many, fasting is very restrictive and boring to follow after a period of time and therefore not a good approach for many to choose. However, for others intermittent fasting is easy to follow, therefore it is down to you to be honest with yourself about what approach is best for you. Remember that your diet should not feel like a chore.

 

  • Adequate resistance training

 

Although this is technically not part of one’s diet. It is important to mention that resistance training contributes to the maintenance of muscle tissue in a calorie deficit and is therefore a non-negotiable for anyone looking to optimise fat loss. Amount of training needed in order to achieve this will differ between individuals but a good rule of thumb would be 2-3 whole body resistance sessions per week.

 

Fasting can leave people feeling energised in the short term but very low energy after a longer period of time. This will directly impact resistance training sessions that require glucose to fuel your sessions. We convert glucose primarily from glycogen via Glycogenolysis but also can also get it from proteins and fats (via gluconeogenesis). Therefore, it is important to perform resistance training sessions properly fuelled if you want to maximise fat loss in the long term.

 

Summary:

Overall, fasting and intermittent fasting does not seem to optimise fat loss. But remember that fat optimisation is only really important for anyone wanting to get to really lean levels of body fat (12% or below for men and 17% or below for women). If you are really struggling to keep off the first few pounds of body fat and you feel that intermittent fasting is the only tool that you can adhere to, then it’s a perfectly viable tool to use.

Group Physique Camps

Intensive 8 Week Group Personal Training

What are the Intensive Physique Camps?

 

Scientific approach to resistance training and nutritional programming in a group personal training setting with the focus on decreasing body fat and increasing lean muscle mass with our professional coaches.

What will I achieve from signing up to the camps?

  • You will learn how to resistance train correctly under the guidance of a professional coach and accelerate your progression.
  • Learn what meals and food to consume, we workout your calories and macros based on you as an individual.
  • Supplemental and lifestyle advice based on an assessment.
  • Support from your coaches and your community.
  • Build positive relationships
  • A fun way to achieve a lean and strong physique.

What times are the camps on?

Monday – 9:15 am, 8:00 pm.

Tuesday – 6:30 am

Wednesday – 9:15 am, 8:00 pm.

Thursday – 6:30 am

Friday – 6:30 am, 9:15 am, 8:00 pm.

Saturday – 6:30 am

You select your times for each week and you commit to those times for the duration of the 8 weeks.

For example the groups will be:

Monday/Wednesday/Friday – 9:15 am
Monday/Wednesday/Friday – 8:00 pm
Tuesday/Thursday/Saturday – 6:30 am

 

How much is the investment?

£449.99

What happens once I pay?

The first session we do with you is an assessment, we take some before and after photos, and assess your mobility stability and strength so that we can devise a training program for you.

We provide you the quality of coaching from a 1-1 personal training session to a group session which is a lot more affordable. We cap the session at 15 people per class, 5 clients per 1 coach. This enables us to be able to focus on the execution of your exercises.

  • We base your exercise program on you as and individual based on your first initial assessment.
  • 8 weeks of focused coaching 3 times per week. (24 sessions)
  • We tailor your nutritional plan towards your overall goals and lifestyle.
  • Lifestyle and supplementation advice based on the data we extract for our assessment process.
  • 24/7 support from our coaches via watsapp group.
  • Discounted 1-1 personal training sessions at Soma Fitness.

How do I sign up to the camps?

 

Contact us and one of our team will let you know when it begins and will guide you through the payment process. You pay for the camps up front and once this is done you select the which times you wish to commit too, we then send you a questionnaire to fill in and send back to us so our coaches can process it and extract the important data.

 

What is expected from me when I begin the camps?

 

  • During the sessions give all your effort and attention to your coaches and other members of the camp.
  • Be respectful to other members of the camp, the gym can be an intimidating place for some people so we strive to make a positive and progressive environment for all.
  • Follow your coaches nutritional plan, this is going to be massive if you wish to make changes to your physique, you will be accountable to your coaches during this process and we are there to help you for the whole duration of the camp.
  • If you have a bad day let us know we learn so much from the bad days so be open and honest we are in it together.
  • Enjoy every session and have fun! It’s not a boot camp you won’t have a coach shouting at you aggressively our coaches will be coaching you and encouraging you to be the strongest version of yourself.

If your interested and would like to know when the next camp begins please contact us and we can let you know the start date and availability.

Should you track your nutritional intake?

Firstly, I would like to say if you’re serious about driving fat loss or muscle hypertrophy then absolutely yes you will have more chance of success in the initial phases at least if you are tracking your consumption. If you have long term success tracking calories and macronutrients, then you will know how effective it is in dialling in on your goals. However, from personal experience of managing my own and clients, nutrition, tracking calories and micronutrients day by day there can be some flaws to this method to help one stay on track with your nutrition.

 

The first, and main, reason I am not a supporter of tracking in the long term is that it requires a lot of time which many people often cannot fit into a busy schedule. For example, many people at work 9-5, have children to look after around that, as well as trying to make time for exercise and a healthy social life. If you are already stuck for time, the last thing you need is to be compelled to open up an app and make a diary entry every single time you eat.

 

Secondly, along with time, there are certain times where it’s simply inconvenient. If you are enjoying a few drinks at the weekend with your friends, not many people want to open MyFitnessPal every time someone gets another round in. Not only that, you’re probably going to forget to do so after the 6th!

 

Thirdly, it’s unnecessarily complex. Many apps will have you tracking calories, carbohydrates, protein and fats and lead you to believe that you need to hit each to the exact figure recommended. In reality, for anyone with body composition goals (building muscle and/or lose fat), carbohydrates and fats consumed do not significantly influence one’s results. As long as you hit your daily calorie target within 100kcal and have at least 2.2g protein per kg of bodyweight, then grams of carbohydrates and fats consumed simply does not matter (for body composition, for overall health it can but that’s a topic for a different blog).

 

These reasons are often the cause of many people giving up on tracking their nutrition. This in turn gives them a sense of failure and exhaustion towards making healthy nutritional choices, sending many back to previous bad habits

 

 

 

Aside from the impractical element of tracking, there’s the inaccuracy that often comes with it. Unless you are weighing every single food and drink that enters your body to the gram then you are not going to be 100% accurate. This is a big issue with more calorie dense foods. For instance, ‘A splash of olive oil’ is a subjective term. To some, this could mean 15ml and for some it could be 50ml. The difference in calories for this 123kcal vs 410kcal. This difference of almost 300kcal is enough to tip someone from a small calorie deficit back to their maintenance, without realising. Learning the skills of how to track and be accurate with is something that requires an element of coaching in itself and we have recently begun to provide out clients with guides on how to track using my fitness pal which is probably the most user-friendly app.

 

Lastly, another reason I do not like the tracking method is that it does not take into account micronutrients. These essential vitamins and minerals make a huge difference to overall health, helping you stay clear of chronic diseases. However, on tracking apps, 500kcal from a small pizza is the same as 500kcal from a chicken breast and vegetables.

 

So how do you ensure you’re making the correct nutritional choices for your goals?

 

Personally, I find that the most effective method for this is to plan ahead. Organising your nutrition on a Sunday for example, or whenever you get time, formulate yourself a meal plan for the week ahead. Plan out what you are going to eat and when, use tracking devices and labels to help you calculate protein and calories, forget about carbohydrates and fats if a change in body composition is your goal as a beginner if you are new to tracking keep it as simple as you can. Also, plan each day to have at least 5 different portions of fruit and vegetables to ensure you are consuming all the micronutrients you need.

 

If you keep note of how many calories and protein meals you often consume contains, then a few weeks in, you will have a menu of all of your meals with the portion sizes for each meal and you can continue adding meals to your plan for the week, as protein and calories will already by noted, saving you a lot of time in the long run. If you want to smash your goals this method of creating your menu based on your protein and calorie requirements will in the initial phases be a little bit of work and planning however after a good 4 weeks of doing so you will have all the tools required for you to keep your nutrition consistent which in the world of weight loss or building a physique is the most important driver in which will determine lasting success.

 

As for going out socialising, 100% accuracy cannot be achieved. However, knowing how many calories are in 1 glass of your chosen drink, and knowing roughly how much you drink will be much better than failing to track at all. If you know that you will be going out over the weekend you can then reduce calories in the week to make up for it. (Check out our blog on calorie banking for more on this).

 

Similar to training, planning ahead often yields much more effective results than being reactive day to day.