Hierarchy of Hypertrophy with Kassem Hanson

Kassem Hanson joins Jordan Shallow on the podcast to discuss various topics related to exercise, training, and hypertrophy. They delve into the concept of training to failure and its effectiveness for muscle hypertrophy.

They also explore the role of skill and coordination in exercise performance and how it relates to muscle growth. The conversation touches on the importance of reproducibility of effort and the impact of fatigue on training outcomes.

They discuss the use of different training techniques such as cluster sets, supersets, and drop sets, and their efficacy for muscle hypertrophy. The conversation also covers the role of rep speed in training and the potential benefits of loading outside of the active range.

Finally, they touch on the topic of static stretching and its potential impact on muscle adaptation and joint sense.

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0:00 Introduction and Setting the Stage
2:28 Training to Failure and Muscle Hypertrophy
6:06 Skill and Co-contraction in Exercise
7:08 Skill Development and Lifting Age
8:52 Reproducibility of Effort and Dose Monitoring
10:51 Rep Speed and its Impact on Hypertrophy
13:17 Muscle's Role as Sensory Unit of Effort
14:18 Rep Speed and its Effect on Fatigue
18:09 Skill-based Movements and Adaptability
22:03 Impact of Prior Development on Hypertrophy
25:22 Rep Speed and its Relationship to Blood Flow
27:11 Mechanical Tension, Muscle Damage, and Metabolic Stress
35:22 Rep Speed and its Role in Hypertrophy
43:11 Primary and Secondary Stimuli for Hypertrophy
46:00 Managing Performance and Recovery
47:09 Deloading and Removing Bottlenecks
48:21 Interset Variables: Rest Pause, Drop Sets, Cluster Sets, Supersets
54:17 Loading Outside of Active Range
58:26 Static Stretching and Lengthened Positions
1:00:27 Static Stretching and Joint Sense
1:02:09 Mechanoreception and Proprioception
1:10:07 Principles-Based Approach to Training
1:20:45 The Future of Hypertrophy Research
1:22:34 Closing Remarks