The Paul Weber Podcast

103 Non-Functional Hypertrophy

• Paul Weber

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This episode covers:

  • why not all muscle growth is created equal
  • which type of hypertrophy matters for strength and how to train for it
  • the strength-endurance continuum
  • blood flow restriction and "pump work"
  • which training strategies make sense for CrossFit athletes and which ones don't

Resources

The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies (Brad’s review)

https://journals.lww.com/nsca-scj/fulltext/2014/04000/The_Role_of_Fiber_Types_in_Muscle_Hypertrophy_.3.aspx

The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations (Fry’s review)

https://link.springer.com/article/10.2165/00007256-200434100-00004

Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones (strength-endurance continuum study)

https://pubmed.ncbi.nlm.nih.gov/12436270/

Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review (BFR study)

https://pmc.ncbi.nlm.nih.gov/articles/PMC10204387/#ref-list1

Supertraining by Yuri Verkhoshansky