You can find the article here: https://www.strongerbyscience.com/volume/

And here’s the Pelland meta-regression that’s referenced throughout: https://sportrxiv.org/index.php/server/preprint/view/460/967

TIME STAMPS

00:03:34 - How could you practically train most muscle groups with high volumes?

00:07:20 - Is it better to do more sets, even if that would require shorter rest intervals?

00:11:09 - Is it better to prioritize volume or lengthened-biased training?

00:17:57 - Do volume requirements vary for different muscles?

00:23:40 - How should you account for drop sets and rest-paused sets when calculating volume?

00:26:39 - How many reps per set should you aim for when training with higher volumes?

00:33:26 - How do you think about the limitations of the volume literature?

00:40:27 - Are volume requirements impacted by being in an energy deficit?

00:44:13 - How should you count your training volume?

00:57:52 - Is it bad to train again before you’re fully recovered?

01:06:25 - How are people able to recover when training with high volumes?

01:14:23 - Why doesn’t frequency seem to play as large of a role as one might expect?
 

SOURCES

Equating volume with shorter rest intervals:

https://pubmed.ncbi.nlm.nih.gov/35622106/
 

You probably don’t need to maximize ROM to benefit from “long muscle length” training:

See the section of this article with the header “Is it Always Preferable to Train at Longer Muscle Lengths?”: https://www.strongerbyscience.com/rom/. And this is the more recent study on the leg press: https://pubmed.ncbi.nlm.nih.gov/40113586/

Type II fibers are generally more susceptible to muscle damage:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8549894/

Drop sets and rest-pause sets:

Recent drop-set meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC10390395/. There’s less research on rest-pause sets, but see the effect estimates for Enes and Prestes here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11022786/. 

Single study about training volume in a deficit discussed here:

https://www.strongerbyscience.com/research-spotlight-volume-muscle-dieting/

You probably don’t need to fully recover before training again:

https://pubmed.ncbi.nlm.nih.gov/29967584/

https://pubmed.ncbi.nlm.nih.gov/27682004/

https://journals.lww.com/nsca-scj/Citation/1985/02000/Research__Changes_in_body_composition,_body_build.4.aspx

Also, the Bjørnsen study discussed in the volume article is relevant: https://pubmed.ncbi.nlm.nih.gov/30543499/ (All of the training was in the form of two 5-day blocks of training with 7 training sessions per block. Each session was 4 sets of low-load BFR knee extensions to failure. Subjects still made really solid gains, despite only being “recovered” for exactly two workouts)

Faster recovery rates with repeated exposures to the same stressor:

The section of the article about swelling also applies to general neuromuscular recovery: https://www.strongerbyscience.com/volume/#h-the-case-against-swelling

Grgic frequency meta:

https://pubmed.ncbi.nlm.nih.gov/29470825/

As always, if you have any questions you'd like Greg to answer in a future Q&A episode, record a <60 second voice note, and email it to podcast@strongerbyscience.com!

Notes and Time Stamps

02:16: Do we still preferentially regain fat after a diet, even if we don't get super lean beforehand?

Dulloo reviews: 

• https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12253
• https://pubmed.ncbi.nlm.nih.gov/29559726/

Preferential fat regain in physique athletes:

• https://pubmed.ncbi.nlm.nih.gov/28422530/

17:04: Why might your weight temporarily increase when you start a diet, or start exercising more?

27:14: Do ergogenic supplements have a negative impact on recovery from training?

Caffeine and "delayed autonomic recovery":

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6548757/
• https://pmc.ncbi.nlm.nih.gov/articles/PMC5658389/

Coffee and health outcomes:

• https://pubmed.ncbi.nlm.nih.gov/29167102/.
• Note: I slightly misremembered the findings of this umbrella review. The largest relative risk reductions occurred at around 3-4 cups per day, not 4-5 cups per day.

Beetroot juice as an example of a supplement that simultaneously increases performance and may also accelerate recovery: https://pmc.ncbi.nlm.nih.gov/articles/PMC9214898/

00:16:22 - Should I be concerned if I get most of my daily protein from supplements?

• Heavy metal contamination: https://cleanlabelproject.org/wp-content/uploads/CleanLabelProject_ProteinStudyWhitepaper_010625.pdf

00:27:28 - What should I do if one set of an exercise leaves me sore for 5+ days?

Muscle length studies on quads:

• https://pubmed.ncbi.nlm.nih.gov/31230110/
• https://sportrxiv.org/index.php/server/preprint/view/502/1079

Muscle length studies on triceps:

• https://pubmed.ncbi.nlm.nih.gov/35819335/
• https://www.mdpi.com/2411-5142/3/2/28

SBS article on muscle lengths:

• https://www.strongerbyscience.com/rom/

00:41:15 - How is it possible that higher training volumes could lead to more muscle growth but not larger strength gains?

• Gains in normalized muscle force likely due to connective tissue adaptations, independent of changes in fiber specific tension: https://physoc.onlinelibrary.wiley.com/doi/10.1113/expphysiol.2010.053975
• SBS article on the relationship between size and strength: https://www.strongerbyscience.com/size-vs-strength/
• Protein article referenced: https://www.strongerbyscience.com/protein-science/
• Pelland volume meta-regressions: https://sportrxiv.org/index.php/server/preprint/view/460/967
• Robinson proximity to failure meta-regressions: https://sportrxiv.org/index.php/server/preprint/view/295/699

TIME STAMPS: 

0:30 – Announcement: MacroFactor Transformation Challenge

2:50 – Question 1: Should you account for collagen when calculating your total protein intake for the day?

• Digestibility of different collagen sources
• Citation for "36%" claim

14:20 – Is it better to bulk at a lower body fat percentage, or recomp at a higher body fat percentage?

• p-ratios
• General bulking data

23:52 – Should you still deload, even if you're not great at listening to your body's signals?

36:15 – How should you train if you want maximum strength gains with minimum hypertrophy?

• Minimum effective dose

40:53 – Do professional chess players really burn 6000 Calories per day during tournaments?

• ESPN article
• Chess study 1
• Chess study 2
• Esports study 1
• Esports study 2

59:50 – Does the protection from muscle damage conferred by the repeated bout effect really max out after just 2-3 workouts?

• Margaritelis study
• More general discussion from the subreddit

Time stamps:

• 00:01:58 - Fiber's effect on protein absorption
• 00:06:34 - Back work's effect on bicep hypertrophy
• 00:16:45 - Straight sets vs. circuits
• 00:24:20 - Resensitization