#921 - The Hierarchy of Muscle Growth (What Matters Most and Why)

Choose Hard

Cody McBroom

Health & Fitness, Self-improvement, Education, Health & Fitness:fitness, Nutrition, Fitness

4.8 • 812 Ratings

🗓️ 21 August 2023

⏱️ 56 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

This is a "Coaching Series" Podcast, where Coach Cody is going to dive deep into a specific topic and truly coach you through it; so you can learn, apply, and begin to achieve better results!

And for this episode, Cody teaches: The Hierarchy of Muscle Growth

Effort — Research shows that if you don’t train hard enough, you just won’t achieve the best growth. Period. No matter what else you do optimally, it’s ineffective without getting close enough to failure.

Volume — This is the biggest equalizer inside hypertrophy research and the most important aspect for muscle growth, on paper/inside programs, is volume. Specifically being the amount of total sets done per muscle, per week. But even beyond that, it’s just total work done that trumps all.

Exercise Selection — Finding the right exercises for you is key. This matters most because of your personal posture and limb lengths, your mind muscle connection, your goals, and your ability to progress the movements overtime.

Varying Rep Ranges — We know that we can build muscle in any rep range, but there’s also plenty of research supporting different benefits for the higher and lower rep ranges. This leads us to believe there’s more benefits to doing ALL rep ranges, every week, compared to just choosing one range.

Weekly Progressions — If an exercise can’t be progressed, it’s unlikely to produce continued gains overtime. So we need to not only choose the best exercises for this, but also choose the easiest form of progression inside your periodization plan and programming methods.

Diet and Supplements — Calories, protein, water, sodium, creatine, nutrient timing, etc….

Aerobic Capacity — Cardio DOES matter here! It improves your energy systems, which can help fuel utilization, and also your recovery-ability, which can help you do more volume. It’s also been shown to improve blood flow to the muscular system.

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Transcript

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0:00.0	Welcome to the tailored life podcast. This is the podcast for average individuals who are trying to become above average individuals. If you want to achieve above average physique, if you want to achieve an above average lifestyle and you are after above average results.
0:22.2	This is the place for you.
0:24.3	We help average people do just that.
0:26.6	Now, today's podcast is a solo coaching series style podcast.
0:31.2	So if you guys are regular listeners, you would have heard some of these before.
0:34.8	I dive in deep into just some random topics. So we've done like the coaching
0:39.2	series cardio podcast. We've done nutrition ones. I've done a whole bunch stuff. The coaching
0:43.2	series are always fun for me because it allows me to take a topic inside of coaching,
0:47.5	specifically fitness and nutrition coaching and just go deep into the aspect of programming,
0:53.4	nutrition, macros, fat loss, whatever the thing is.
0:58.4	And usually for us, the coaching we do is typically for body composition. You know, most of people
1:03.2	we work with come to us because they want to change the way they look. Obviously, they want to
1:07.1	get healthy. A lot of times they want to perform better. A lot of times they want to feel better.
1:10.2	They want their joints to feel better. They want to be stronger. A lot of times they want to perform better. A lot of times they want to feel better. They want their joints to feel better.
1:11.1	They want to be stronger.
1:11.8	Of course, these are all things that we strive for as well.
1:14.4	We want healthy hormones.
1:15.7	We want healthy body, strong immune systems.
1:17.6	We want joints that feel great, not achy and all that stuff.
1:21.6	But most of the time we help people look their best in the pursuit of those other things as well. And so a lot of times when I
1:29.5	dive into these coaching series podcasts, we talk about the stuff we coach on, right? And the two
1:33.9	primary things that we typically coach on is going to be muscle growth and body fat, right,
	...

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