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. We’ve got a new sponsor! Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD Don’t miss the release of our newest educational community - The Pre-Script ® Collective! Join the community today at www.pre-script.com. For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram. For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases. You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram! Dr. Jordan Shallow: https://www.instagram.com/the_muscle_doc/ Dr. Jordan Jiunta: https://www.instagram.com/redwiteandjordan/ 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