The Most HATED Man in Fitness! (The Dr John Jaquish Interview)

The Most HATED Man in Fitness! (The Dr John Jaquish Interview)

Join John's Training Community!
https://courses.hitwithmramericaheart.com/hitsubscription

Get John Heart's HITwithMrAmericaHeart Training Course + all 3 of his books included! https://courses.hitwithmramericaheart.com/fullpackage

Get John Heart's HITwithMrAmericaHeart Training Course on it's own! https://courses.hitwithmramericaheart.com/basicpackage

NOTES:
Weekly set volume positively correlates with muscle growth. However, there are diminishing returns beyond approximately 12-20 sets per muscle group per week with regular weight lifting (Robinson et al. 2024). But what if we are using variable resistance? How many variable resistance sets do we need, as volume and intensity are inversely related? If one can intensify the fatigue on one set, might it be equivalent to more than one standard weight lifting set? Yes. Here is how the formula works. A study of X3 versus weight lifting observed that one X3 set, with multiple fatigue points in diminishing range, showed the muscle growth equivalent of THREE sets with regular weight lifting. (Connelly et al. 2024). And from a standard set count volume perspective, if rest times between sets are shorter than 90 seconds, then the volume must be doubled, and this would apply to the type of rest-pause sets that Westside Barbell uses with X3. (Krieger, n.d.) So as an example. If one were to do a chest press with X3, using full diminishing range, then two rest-pause sets after this, you would count that as the volume of 6 regular sets, the first X3 set counting for three regular sets, then the second and third mini-sets as 1.5 each for a total of 6.
-
Robinson, Z. P., Pelland, J. C., Remmert, J. F., Refalo, M. C., Jukic, I., Steele, J., & Zourdos, M. C. (2024). Exploring the dose–response relationship between estimated resistance training proximity to failure, strength gain, and muscle hypertrophy: a series of meta-regressions. Sports Medicine, 54(9), 2209-2231.
+
Connelly, S., Holbein-Jenny, M., & Jaquish, J. (2024). Are free weights or variable resistance better for increasing muscle strength, hypertrophy and fat loss? American College of Sports Medicine Annual Meeting, Boston, MA.
+
Krieger, J. (n.d.). Set Volume for Muscle Size: The Ultimate Evidence Based Bible. Weightology. https: //weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
‌

Example workout with X3 for volume
Push:
Chest Press 1&2RP (6)
Chest Press 1&2RP (6)
Laterals 1&2RP (6)
Laterals 1&2RP (6)
Tricep extensions 1&1 drop set (4.5)

Ultimately now we have a way to equate variable resistance with volume suggestions in non-high intensity studies. So its all the same amount of work, the difference being, how much time to you want to spend doing it, and if you choose an extended time (high volume training), how much work can you handle while still having glycogen in your musculature?

Always consult with your physician before undertaking any form of exercise/diet regime.
Copyright Disclaimer under section 107 of the Copyright Act of 1976. Material used in this video is with allowance made for “fair use” for purposes such as criticism, comment, news reporting, teaching, scholarship, education and research. Fair use is a use permitted by copyright statute that might otherwise be infringing.
No part of the above statement gives permission to reproduce or repost the material contained on this video & channel without the express written permission of Mr America Heart and/or John Heart.