350 – Dr. James Fisher – How to Maximise Muscle Hypertrophy in an Athletic Population

James Fisher PhD (james.fisher @ solent.ac.uk) is one of the leading exercise scientists who has published numerous peer-reviewed articles relating to resistance training, health, and fitness.  

He is also a Senior Lecturer for the School of Sport, Health, and Social Sciences at Southampton Solent University in the UK. 

In this episode, James talks about his research paper Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA which explains the concepts of hypertrophy, reconciliation of acute vs long-term evidence, the relationship between strength and hypertrophy, recommendations for maximizing skeletal muscle hypertrophy in an athletic population, and much more.

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Show Notes

• 02:35 – Overview, introduction, origin
• 09:44 – Relationship between strength and hypertrophy
• 14:35 – Protein intake, nutrition, sleep
• 18:33 – Loading zone for hypertrophy
• 30:40 – Minimum recommended volume
• 45:52 – Why higher volume for underdeveloped muscles
• 51:38 – Periodization vs. Training cycle
• 55:27 – Training frequency, rest intervals
• 1:07:52 – Hypertrophy oriented exercise selection
• 1:16:20 – Viewpoint on free weight exercises
• 1:23:50 – Do advanced training methods enhance hypertrophy?
• 1:29:25 – Interference effect of concurrent training

Selected Links from the Episode

• HIT Business Membership
• International Universities Strength and Conditioning Association (IUSCA)
• Discover Strength
• Exercise-Induced Changes in Muscle Size do not Contribute to Exercise-Induced Changes in Muscle Strength (Jeremy Loenneke, et al.)
• Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength (Rodrigo Fonseca, et al.)
• Resistance Exercise Conference (REC)
• Nautilus Inc. 
• 340 – Dr James Steele – Inter-Individual Variation in Response to Resistance Training, The Truth about Effect Sizes, and other Exercise Science Flaws 
• 335 – Philip Sheperd and Andrei Yakovenko – Deep Fitness: The Mindful, Science-Based Strength Training Method to Transform Your Well-Being in just 30 Minutes a Week 
• 304 – Dr. James Fisher and Luke Carlson – How to Order Exercises in a High Intensity Training Workout
• StairMaster StepMill

People Mentioned

• Dr. Brad Schoenfeld | Podcasts 
• Jozo Grgic
• Cody Haun
• Eric Helms 
• Dr. Stuart Phillips | Podcasts 
• James Steele, PhD | Podcasts 
• Andrew Vigotsky
• Dave Smith, PhD | Podcasts  
• Dr. Jeremy Loenneke | Podcasts 
• Simon Shawcross | Podcasts    
• Jesse Schmidt | Podcasts
• Luke Carlson | Podcasts
• Skyler Tanner | Podcasts
• Dr. Paul Bedford
• Arthur Jones
• Roger Schwab | Podcasts 
• Dr. Doug McGuff | Podcasts
• John Little | Podcasts 
• Blair Wilson | Podcasts