I recently sat down with Ian McCarthy of Lifting for Life to discuss a wide range of topics including high frequency training, training volume, hypertrophy, bro splits, and more. You can use the time stamps below to jump to your favorite topic but I recommend checking out the whole video if you have time. Hope you enjoy!
0:55 What does Bret think about high frequency training?
1:35 The importance of being open-minded
2:05 Back to high-frequency
5:23 Does high-frequency training require that you only do one set per exercise, or is that just what works best for Bret?
7:10 Bret on distributing volume throughout a training week
8:26 Does the first set of any given exercise really give you 80% of the results you’ll obtain?
10:10 The influence of genetics on optimal training volume
10:40 As a practitioner, how does one account for differences in genetics?
11:40 How does Bret make general recommendations in light of such a large range of individual variability when it comes to training?
15:45 Bret’s thoughts on higher rep training
18:40 Questioner can deadlift 800lbs and doesn’t feel their glutes working; how can they train to feel their glutes more in the deadlift?
20:33 Is there an evidential basis for thinking that a better mind-muscle connection yields better growth?
26:50 What is the most practical way of quantifying volume within a given muscle group? Is all volume created equal?
31:00 Volume when multiple exercises are involved
35:57 How does Bret suggest people who don’t have the same training experience as him structure a balance of volume among multiple exercises?
37:49 To what degree does, or should, scientific evidence influence ‘real-world’ decision-making?
38:50 How old is Bret?
38:55 Back to the science!
41:30 Why would someone not value science?
42:46 What does Bret think the evidence-based community is doing wrong?
47:55 To what degree do hip thrusts carry over to powerlifting?
49:33 How well does Bret think hip thrusts transfer to squats (discussion of ‘the twin study’)?
57:55 How much exercise or movement variation is too much?
1:02:06 Given interindividual variability, when is something considered ‘bad’ for Bret as opposed to just ‘good in a different context’?
1:04:53 Given different people may have different goals, what are common elements Bret sees in program design that makes them good?
1:08:21 Could pro bodybuilders be training wrong by not training with higher frequency?
1:11:23 Is the concept of ‘bro’ splits (i.e. hitting each bodypart only once per week) fundamentally bad?
1:15:12 It’s time to hear what Bret thinks about Ian’s weightless curls! (See: https://www.instagram.com/p/BMChTNxltNu/)
1:25:35 Should we replace lighter resistance training with unloaded resistance training?
1:27:17 Are different models for hypertrophy (Schoenfeld vs Phillips, mechanical tension/muscle damage/metabolic stress vs motor unit recruitment) mutually exclusive, or could all of these variables be important?
1:29:28 How plausible does Bret think it is that someone reaches a point where additional workload yields decreased hypertrophy?
1:31:46 Bret and Ian discuss programming volume
Loenneke’s group’s papers from the past year:
•The acute and chronic effects of “NO LOAD” resistance training
• My blogpost on the topic: Do We Even Need To Lift?
• The problem Of muscle hypertrophy: Revisited
• Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?
• Training to Fatigue: The Answer for Standardization When Assessing Muscle Hypertrophy?
• Muscle adaptations following 21 consecutive days of strength test familiarization compared with traditional training