Calculating Volume For Hypertrophy

This audio clip is from Episode 13 of the Stronger By Science podcast.

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[zeljko]

8 to 10 reps is the sweet spot for hajprtrofi💪

[karlgruen]

U can do BFR with 30%. It is brutal though but may be worth it for arms especially

[jamesperez]

what is the definition of a "hard set" though?

[quentin]

I cannot access to your podcast with Apple :/

[karinaborgvin]

I don't see why you have to choose between tracking tonnage or number of hard sets. What about utilising both? By tracking no of hard sets and tonnage simultaneously, progressive overload can be ensured either way... also for the workouts where adding more sets is not realistic. At some point it is the added reps or increased weight that will represent the overload which can be monitored by tracking tonnage. I am curious why the one method rules out the other? Thanks Eric&Eric for lots of great info

[reinerheiner]

I keepnwondering if hypertrophy is higher on high rep sets if one pauses for a bit when the muscle bursts, so the muscle can keep going eventually reaching muscular failure and not metabolic failure...

[positiveandhealthy]

One healthy tip from me: Mental health I use yoga and meditation everyday. 😊

[buildthis]

I think you're being pretty unfair on low % training, the derisory laughter about the 30% of 1RM - yeah, yeah, I used to laugh at it too. Try rehabbing from a shoulder injury, while taking into account some existing tenderness in the elbows that has accumulated over the years of heavy training, and try persuading yourself that there is a better way to recover lost muscle mass than training at below 50% of 1RM for high reps.  Maybe even absurdly low levels like 25% to begin with.
(Yes I realise 1RM itself will have deteriorated at such a time and can't be tested easily so just subtract what you think might be a reasonable proportion of your old max, or be guided by how much mind muscle connection you get in these rehab sets).
Maybe the last third of each long set is somewhat challenging - especially if you've been brought up in the era of trigger warnings, safe spaces, falling testosterone levels, and other manifestations of snowflakery - but weighed up against the agony of injury and of muscle loss, this is nothing!! Stride boldly into that slight discomfort, grit your teeth and remember that your ancestors didn't have Netflix. In the time taken to read this post, you could've done a set of 40 (in the time taken to write it I could've done two sets).