206 – James Fisher PhD – Evidence Based Recommendations for Hypertrophy Part 2

Contact James via email to james.fisher [@] solent.ac.uk

In this follow up episode (listen to part 1 here), James and I discuss his thoughts on the proposed theory of the key mechanisms behind muscle hypertrophy, if changing intensity, frequency, and volume can help someone overcome a plateau, his favourite exercise for every muscle group, and much more.

Access exclusive content and Q&As with James Fisher PhD inside HIT Business Membership

Listen to my other episodes with James Fisher PhD:

• James Fisher on Single Sets vs Multiple Sets, Tim Ferriss’s Geek to Freak Experiment and Maximising Sport Performance
• James Fisher On Advanced Resistance Training Techniques, Kobe Bryant’s Injuries, And The Downsides Of The Big 5 Workout
• James Fisher and Luke Carlson – The Keys to Running a Successful Business, Optimizing Your Workouts for Strength and Mass Gains, and the Busy Person’s Guide to Working Out
• Dr. James Fisher and Dr. James Steele: Workout Nihilism vs Workout Optimisation
• Dr James Fisher – How to Reunite the HIT Community, Workout Routines, and Sun-bedding
• James Fisher PhD – Evidence-Based Recommendations for Hypertrophy Part 1 (#193)+
  
  

Download How to Attract Great Personal Trainers PDF

 

Enjoy the show!

• Listen to it on Apple Podcasts
• Stream by clicking here
• Download as an MP3 by right-clicking here and choosing “save as”

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Show Notes

Click the link below to listen from the exact time stamp on Overcast:

• What is the physiological process that happens at the cellular level that stimulates a hypertrophic response [3:40]
• How important are the three commonly cited mechanisms (mechanical tension, metabolic stress, and muscle damage) for stimulating muscle hypertrophy? [10:45]
• James’s thoughts on workout programming based on the theoretical mechanisms for hypertrophy [19:25]
• Can increasing frequency and decreasing intensity produce greater gains in some people? [21:30]
• Is it possible that certain muscles respond to higher volumes and other muscles to lower volumes, even within individuals? [31:11]
• James’s favourite exercises for every muscle group based on safety and efficacy for hypertrophy [36:55]
• Final thoughts from James on exercise selection and safety [1:25:30]

Selected Links from the Episode

• The Mechanisms Of Muscle Hypertrophy And Their Application To Resistance Training
• Felipe Damas PhD On The Relationship Between Muscle Damage, Muscle Soreness, and Muscle Hypertrophy
• Resistance Exercise Conference
• Dr Doug McGuff – Why You Should NOT Bulk Up (#161)
• Myo-reps
• Hammer Strength MTS Iso-Lateral Biceps Curl
• X-Force Biceps Curl
• Discover Strength
• Michael Petrella – How To Deliver The Perfect Introductory Workout (#204)
• STG Strength and Power Stage 5 Full Walk Through 2019
• MedX Chest Press
• Hammer Strength Plate-Loaded Iso-Lateral Super Incline Press
• Core Health and Fitness Nautilus Leverage Chest Press
• Nautilus Nitro Overhead Press
• Nautilus Double Shoulder
• MedX Torso Pullover
• Nautilus Plate Loaded Pullover
• Nautilus Super Pullover
• Hammer Strength Plate-Loaded Pullover
• Nautilus Nitro Pulldown
• Hammer Strength Plate-Loaded Iso-Lateral Front Lat Pulldown
• MedX Torso Arm
• MedX Seated Row
• Rogers Pendulum 3-Way Row
• MedX Lumbar Extension Machine
• MedX Medical Lumbar Extension Machine
• 45 Degree Roman Chair (Valor Fitness CB-13 Adjustable Back Extension)
• A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength
• Nautilus Nitro Leg Press
• Nautilus Duo Squat
• MedX Knee Extension
• MedX Medical Knee Extension

People Mentioned

• Bret Contreras PhD
• Dr Brad Schoenfeld (Listen to my episodes with Brad here: Part 1 and Part 2)
• Justin Gatlin
• Casey Viator
• Felipe Damas PhD (Listen to my episode with Felipe here)
• Borge Fagerli (Listen to my episode with Borge here)
• Abel Csabai
• Dr Doug McGuff (Listen to my episodes with Doug here: Part 1, Part 2, Part 3, Part 4, and Part 5)
• Dr Bryce Lee (Listen to my episode with Bryce here)
• Bill DeSimone (Listen to my episodes with Bill here: Part 1, Part 2 and Part 3)
• Bill Crawford (Listen to my episodes with Bill here: Part 1 and Part 2)
• Mike Petrella (Listen to my episodes with Mike here: Part 1 and Part 2)
• Dr. James Steele (Listen to my episodes with James here: Part 1, Part 2, Part 3, Part 4, and Part 5)
• Luke Carlson (Listen to my podcasts with Luke here: Part 1, Part 2, Part 3, Part 4, Part 5, and Part 6)
• Rick Rignell
• Rick Staddon
• Dr Ted Dreisinger (Listen to my episodes with Ted here: Part 1 and Part 2)
• Arthur Jones
• Brandon Olin (Listen to my episode with Brandon here)
• Drew Baye (Listen to my episodes with Drew here: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6, and Part 7)