Let’s dive into a fascinating new study on one of strength training’s biggest questions: how much of your early strength gains come from bigger muscles, and how much comes from your nervous system (muscular adaptations)? The results are surprising and have important implications, whether your goal is strength, muscle growth, or both.
We also answer listener questions about 1RM calculators, low-rep strength training, and whether you should save training to failure for your last set.
Timestamps:
- 03:00 – Program of the week: Zero to Hero
07:30 – Why bigger muscles didn’t make them stronger: a new study on strength vs. muscle growth
27:00 – Listener question 1: Is it true that 3-4 sets with only 2-3 reps can build strength? - 29:45 – Listener question 2: How accurate are 1RM calculators like Epley’s equation?
- 34:45 – Listener question 3: Should you only train to failure in your last set?
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This is episode 124 of the podcast. Check out the five previous episodes below:
- Episode 123: 10 Gym Debates We Can’t Settle
- Episode 122: The Science of Injury Prevention
- Episode 121: How Much Weaker Are You When Fasting?
- Episode 120: Strength Training for Running
- Episode 119: Why Do People Hate Deadlifting?
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Further Reading
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