060 How to make your second set more stimulating
from Hypertrophy Past and Present Hosted by Chris Beardsley and Jake Doleschal
In this episode of Hypertrophy Past & Present, Jake and Chris begin with Steve Michalik’s enormous 1972 Mr. America routine and why silver-era routines are the best data set for natural training routines. From there, Jake and Chris explore how the hypertrophy dose-response relationship interacts with the stimulating reps model. They discuss why the second and third sets provide progressively less growth stimulus, whether this means they contain fewer stimulating repetitions, and how the answer depends on whether the reduction is caused by fatigue or stimulus saturation. Key topics include: • Steve Michalik’s 1972 Mr. America routine • How training status changes the number of potentially stimulating repetitions • Combining the stimulating reps and weekly net stimulus models • Why fewer hypertrophy gains from a second set does not necessarily mean fewer stimulating reps • The difference between fatigue and stimulus saturation • How longer rest periods can make a second set more effective • Why making the second set better makes later sets less valuable • Why back-off sets are an inefficient method for doing a second set • How to achieve more hypertrophy stimulus with fewer total sets
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