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Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.
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The Hypertrophy Hierarchy (Which Training Variables Actually Matter) | Ep 396

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Manage episode 517819722 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Get your free Strength Training for Hormone Health guide at witsandweights.com/free to learn how to structure your training to support healthy hormone levels as you age, applying the principles from this episode.

--

Every week there's new advice about training. Train to failure. Don't train to failure. Do more volume. No, you're overtraining. Meanwhile, you're stuck making zero progress because nobody's telling you what actually matters.

Today, Philip ranks the 5 training variables that drive 80% of muscle growth, plus one hidden foundation that amplifies them all. Using the concept of Leverage Points from systems thinking, you'll discover which variables create disproportionate results and which ones are just noise distracting you from real progress.

This is an evidence-based blueprint to stop spinning your wheels and start building the physique you want.

Episode Resources

Timestamps

0:00 - Why you're stuck and overwhelmed by conflicting training advice
3:18 - Variable #1: Training volume (the primary driver of muscle growth)
8:02 - Variable #2: Training effort and proximity to failure
12:54 - Variable #3: Progressive overload (the adaptation mechanism)
20:37 - Variable #4: Exercise selection and mechanical efficiency
25:14 - Variable #5: Frequency (how to distribute weekly volume)
30:05 - Bonus variable

Support the show

đŸ”„ Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies)

đŸ©ž Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20)

🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)

đŸ‘„ Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
đŸ“± Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

  continue reading

Chapters

1. Why You’re Stuck And Overwhelmed (00:00:00)

2. Variable #1: Training Volume (00:03:18)

3. Variable #2: Training Effort (00:08:02)

4. Variable #3: Progressive Overload (00:12:54)

5. Variable #4: Exercise Selection (00:20:37)

6. Variable #5: Frequency (00:25:14)

7. Bonus Variable (00:30:05)

549 episodes

Artwork
iconShare
 
Manage episode 517819722 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Get your free Strength Training for Hormone Health guide at witsandweights.com/free to learn how to structure your training to support healthy hormone levels as you age, applying the principles from this episode.

--

Every week there's new advice about training. Train to failure. Don't train to failure. Do more volume. No, you're overtraining. Meanwhile, you're stuck making zero progress because nobody's telling you what actually matters.

Today, Philip ranks the 5 training variables that drive 80% of muscle growth, plus one hidden foundation that amplifies them all. Using the concept of Leverage Points from systems thinking, you'll discover which variables create disproportionate results and which ones are just noise distracting you from real progress.

This is an evidence-based blueprint to stop spinning your wheels and start building the physique you want.

Episode Resources

Timestamps

0:00 - Why you're stuck and overwhelmed by conflicting training advice
3:18 - Variable #1: Training volume (the primary driver of muscle growth)
8:02 - Variable #2: Training effort and proximity to failure
12:54 - Variable #3: Progressive overload (the adaptation mechanism)
20:37 - Variable #4: Exercise selection and mechanical efficiency
25:14 - Variable #5: Frequency (how to distribute weekly volume)
30:05 - Bonus variable

Support the show

đŸ”„ Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies)

đŸ©ž Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20)

🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)

đŸ‘„ Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
đŸ“± Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

  continue reading

Chapters

1. Why You’re Stuck And Overwhelmed (00:00:00)

2. Variable #1: Training Volume (00:03:18)

3. Variable #2: Training Effort (00:08:02)

4. Variable #3: Progressive Overload (00:12:54)

5. Variable #4: Exercise Selection (00:20:37)

6. Variable #5: Frequency (00:25:14)

7. Bonus Variable (00:30:05)

549 episodes

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