Bodybuilding Science Review - Issue #32

Revue
 
Dear bro,I mentioned drop sets last week. Got a fair bit of feedback on them, so we're now planning t
 
July 29 - Issue #32

Bodybuilding Science Review

Hypertrophy|Strength|Nutrition

Dear bro,

I mentioned drop sets last week. Got a fair bit of feedback on them, so we’re now planning to implement them in our app Dr. Muscle. Myo-reps are a special king of drop sets that lots of trainers love. I’ve linked to the original article and tutorial on how to do them in the first article below.

In other news, I’ve discussed with Mike Israetel, Lyle McDonald, Eric Helms, and Greg Nuckols on Facebook about changing exercises. Does it help with hypertrophy? How often should you change the exercises you do?

Mike Israetel said you should change them every mesocycle or so in a podcast and in a post that sparked my investigation.

Lyle said no need to.

Eric and Greg both said you’re probably better off not changing your core lifts. Greg said changing assistance exercises is OK and doesn’t matter much in the long run for hypertrophy.

Here’s my take on it:

Sticking with the same exercises would probably lead to faster and a bit more total hypertrophy, because weights (tension) and volume would consistently be higher.

The only time adding new exercises is good (in my opinion) is when you’ve maxed out old ones. I wrote about that here:

Add New Exercises As You Max Out Old Ones To Hypertrophy More Muscle Fibres

And… we’ve already implemented that strategy in Dr. Mucle. The app rotates your exercises automatically for you, but only when you max out old ones. It also makes sure you keep training your older exercises often enough so you don’t lose the strength and hypertrophy you gained with them.

I’m starting to sound like an ad, so I’ll stop here.

Before I leave, a quick welcome to all the new users we got last week. Welcome y'all. Make sure you join the fun in our group on Facebook.

Your bro in science-based natural bodybuilding,

Carl Juneau, PhD






Myo-reps in English – Borge Fagerli
Maximum Genetic Muscular Potential | RippedBody.com
Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial
Hip Thrust: Great For Hypertrophy, Not So Great For Speed
Effect of nutritional intervention on body composition and performance in elite athletes. - PubMed - NCBI
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