Dagoberto “Bert” Vila and Dr. James Fisher
What really is the ultimate HIT protocol for optimal hypertrophy and maximizing your genetic potential for building strength and muscle mass?
Dagoberto Vila is a bodybuilding champion, the owner of Fit for Life Strength, a certified MedX Fitness Coach, and a SuperSlow instructor.
Dr. James Fisher is a researcher and exercise scientist specializing in exercise physiology, biomechanics, and resistance training.
In this episode, Bert and James debate on whether SuperSlow or higher-volume HIT can help you get the ultimate gains — and what you can take away from either approach.
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Show Notes
- 01:10 – A friendly debate — opening statements: what resistance training method stimulates the most muscle growth and why?
- 07:44 – Regarding rep duration
- 08:23 – The effect of “cheating” (loose form, concentric vs. eccentric)
- 10:25 – Does higher volume turn HIT into an endurance exercise mode? (What does the research indicate?)
- 14:26 – An interesting note about many SuperSlow instructors and why some trainees may not put out optimal effort (Intensity, Time Under Tension, Implications for Clients)
- 17:12 – When would multiple sets be beneficial, if at all? (Psychological fatigue VS physiological fatigue, meaningful loads)
- 20:32 – Regarding speed of movement (rep speed) — if slower is better, why not just isometrics?
- 30:37 – Dr. James Fisher’s prescription for optimizing hypertrophy
- 33:35 – Bert’s critique and counter-prescription
- 37:06 – James responds (variances in muscle groups during multi-joint exercises, pre-fatigue, implications for gains)
- 43:05 – The time it takes for you to hit your genetic potential using SuperSlow versus other HIT protocols
Note: these are the timestamps for the audio edition. For the video edition’s timestamps, please see the YouTube description box for this episode.
Studies Mentioned
- Do cheaters prosper? Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy (Francesca Augustin, Jeff Nippard, Brad. J Schoenfeld et al)
- Effect of short-term maximal voluntary co-contraction training on neuromuscular function (Maeo et al)
- Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations (Lucas Brandão et al)
People Mentioned & Selected Links from the Episode
- Dagoberto Vila | Fit For Life Strength | HIB Episodes | bertlowvelocity [ at ] me [ dot ] com | 786-351-8289
- Dr. James Fisher | Dr. Fisher on Research Gate | Solent University | HIB Episodes | james [ dot ] fisher [ dot ] phd [ at ] outlook [ dot ] com
- Dr. Brad Schoenfeld | Official Website | On ResearchGate | HIB Episodes
- Ken Hutchins | SuperSlow | Serious Exercise | Ren-Ex | Books by Ken Hutchins
- Luke Carlson | Official Website | Discover Strength | HIB Episodes
- Pete Cerqua | Facebook | Instagram | YouTube | HIB Episodes
- Richard L. Lieber
- Nate Silver | The Signal and the Noise (book)
- Isokinetic Dynamometry | Isokinetic Dynamometer
- MedX
- Imagine Strength
500 – What I’ve Learned After 11 Years of Interviewing World-Class HIT Experts and Fitness Entrepreneurs (Luke Carlson interviews Lawrence Neal)
498 – How to Fine-Tune Your HIT Workouts and Design A Great Client Experience (with Luke Carlson)
497 – How to Design Great HIT Workouts That Blow Your Clients’ Minds and Get You Automatic Referrals (with Lou Abato)
Hi Lawrence
Nice podcast. I have to say that I have experienced a few people/clients who just CANNOT seem to reach failure for one reason or another. As one of your guests mentioned, I think it was James, they say they have reached failure but you know they haven’t. Obviously with standard machines you make sure its not the strength curve of the machine thats the culprit or some other variant. But I think some people just don’t have the mind set for an all out effort, especially with this type of protocol. Yes, you can sort of train it into some people but not everyone. So for me, the odd one or two people that struggle with the concept of one set to failure, rather than lose them I revert to my old school training and give them a couple of sets of whatever rep range I decide is best for them. Its then up them to complete the full reps in each set with control before we put up the weight/resistance.
Without ranting any further I hope I’m making sense to at least one person hahaha.
Everyone gave a great day.