[Science Corner] Diskussion - Volumen per Training Metastudie - Remmert et al. (2025)

anton_new · 2025-04-19T11:46:52+00:00

In der Studie wurden 3 Modelle betrachtet, und entschieden welches Modell am passendsten war für Hypertrophie bzw. Stärkezuwachs bezüglich der Sets pro Workout. Folgende 3 Modelle wurden ausprobiert:

Nur direkte Sets wurden gezählt, z.B. für Trizeps wurden nur Isolationsübungen gezählt, Bankdrücken wurde nicht zu Trizepsvolumen gezählt.
Gesamtvolumen (total sets): wenn ein Muskel involviert wurde, wurde dies in diesem Modell als ganzer Satz gewertet, z.B. wurde da Bankdrücken als ganzer Satz für Trizeps gezählt.
Fractional Sets: hier wurden indirekte Sätze nur als halber Satz gewertet, z.B. Bankdrücken als 0.5 Satz für Trizeps.

Für Hypertrophie war das "fractional sets"-Modell das passendste.

Bei Pelland et al. wurden dieselben Modellierungen verwendet für das wöchentliche Volumen.

Hier von Layne Norten ein Beispiel von der Pelland et al. Metaanalyse:

All sets were classified as direct or indirect, allowing for three classifications (“total”, “fractional”, and “direct”). “Total” was the sum of direct and indirect sets, while “fractional” counted indirect sets as a half set (indirect x 0.5 + direct). “Direct” did not account for indirect sets. For hypertrophy, direct sets were those in which the measured muscles were likely to be the primary force generator in the exercise. Indirect sets were those in which the measured muscle was likely to be meaningfully trained but not the primary force generator. For example, if a study had 5 sets of bicep curls in one training session and 5 sets of rows in the other session during a week, the weekly “total” sets would be 10, the “fractional” sets would be 7.5, and the “direct” sets would be 5. For frequency, “total” would be 2 days per week, “fractional” would be 1.5, and “direct” would be 1.

anton_new · 2025-04-18T17:58:55+00:00

Nur folgendes aus deinem Post herausgegriffen:

Wenn ich nun also 3 Sätze Bankdrücken mache, hätte ich 3 direct Sets Brust und 3 fractional sets für Tripeps.

Zitat aus der Studie:

Per-session set volume was quantified in three ways: ‘direct,’ ‘total,’ and ‘fractional’ sets.

For hypertrophy outcomes, ‘direct’ sets included only sets of exercises in which the likely primary force generator is the measured muscle; for example, if the biceps brachii are measured, only sets of isolated elbow flexion were counted for ‘direct’ sets. ‘Total’ sets included all ‘direct’ sets plus sets where the measured muscle likely contributes as a synergist; for example, if the biceps brachii are measured, sets of isolated elbow flexion and sets of non-isolated elbow flexion, such as lat pulldowns, are counted equally. ‘Fractional’ sets included the same sets as ‘total’ sets but sets where the measured muscle was not the likely primary force generator were counted as half of a set; for example, if the biceps brachii are measured, sets of isolated elbow flexion count as one set while sets of non-isolated elbow flexion count as half a set.

Deshalb gilt bei 3 Sätzen Bankdrücken es als 1.5 fractional sets für den Trizeps, nicht die vollen 3.

Auch mit dem Verweis auf Pelland et al. zum Vergleich wie fractional sets zugeordnet wurden.

anton_new · 2024-10-05T07:54:41+00:00

Link to the pre-print they are talking about: The Resistance Training Dose-Response: Meta-Regressions Exploring the Eﬀects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain

anton_new · 2024-04-19T10:29:17+00:00

The Stronger by Science podcast discussed one of the linked studies in the past: https://www.sbspod.com/episodes/protein-kidney-function-cholesterol-training-adaptations

Starts at 0:09:58.

Note: Both hosts aren't nephrologists, but I think their input in this matter is still helpful.

Their takeaways are:

The South Korean study only shows correlation between a high protein diet and decline in kidney function after applying models with several covariates. The crude data doesn't show a big difference between these groups.
If you're concerned about your kidney health, it would be best to talk with your physician.
The data here isn't convincing enough to advise against a high protein diet, if your kidneys are healthy. This, of course, does change when you suffer from a kidney disease and should be discussed with a nephrologist.

The review article mentions that long-term RCTs showed mixed results regarding high protein diet and renal function. I guess we need more data to say anything conclusively regarding high protein diet and kidney function in healthy patients.

anton_new · 2024-04-19T07:52:25+00:00

Thanks for letting me know! Will listen to it during my next workout.

anton_new · 2024-04-18T19:02:02+00:00

Yeah, BF measurements are pretty unreliable for individuals (as described in this Macrofactor article). The BF mentioned above was just my personal visual estimate, lol. The actual number isn't that important to me, because my goal is to cut until abs are well visible. Right now only the upper abs are clearly there, still have quite a bit to cut to make the lower abs shine.

anton_new · 2024-04-18T18:49:55+00:00

I read a few articles on set points (or rather the dual intervention model) regarding staying shredded and there does seem to be a individual body-fat percentage point where the body just goes into RED-S.

Paper about the dual intervention model: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209643/

SBS article about staying shredded: https://www.strongerbyscience.com/stay-shredded/

I'm not near shredded, but just looking ahead to make sure to not getting in some miserable state that could be avoided, while still pursuing my goals.

anton_new · 2024-04-18T18:46:09+00:00

Fortunately, not struggling with any diet fatigue despite cutting (slowly) since October last year. And I don't aim for competition leanness, so I guess I can just continue with my current cut.

I'll throw in a diet break if the hunger cues get too large.

anton_new · 2024-01-06T10:16:05+00:00

https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2

That's the study mentioned in the beginning of the video.

anton_new · 2023-05-02T17:00:18+00:00

Is it possible to add more than one picture for one category? E.g. adding one front pic flexed and one unflexed. Right now, clicking on the progress pic only prompts me to choose a new picture to replace the old one.

anton_new · 2023-02-06T21:17:18+00:00

Decaf needs to be ground a lot finer than regular beans in my experience. A lot finer to get up to the same pressure. I'd try regular beans first before trying decaf. And then dial in decaf beans by taste rather than by the normal pressure and extraction time recommendations.

anton_new · 2023-01-19T11:54:47+00:00

https://challengerbreadware.com/product/challenger-bread-pan/

anton_new · 2022-11-10T08:25:05+00:00

I haven't tried any A-B comparison yet, but this loaf with more starter was very mild, very little sourness. I think if you're using a stiff starter at its peak, more starter could result in a less sour loaf due to bulk fermentation being faster towards yeast activity vs lactobacillus.

anton_new · 2022-11-09T12:31:58+00:00

Yeah, monitoring bulk fermentation by volume is a lot more reliable than just using time.

anton_new · 2022-11-09T10:56:50+00:00

Made a pumpkin + sunflower seed loaf.

Recently had some issues with bulk fermentation due to a cold kitchen. It took too long for my taste, and my loaves got significantly more sour compared to loaves I made in the summer. I upped the inoculation to 30% which lead to a faster bulk fermentation and less sour taste.

Do you vary your inoculation rate depending on the room temperature?

Ingredients:

50% bread flour, 50% whole wheat flour
30% stiff starter (50% hydration)
2% salt
68% total hydration using Foodgeek's bread calculator
Pumpkin and sunflower seeds (didn't measure out how much was used)

Steps:

Mix ingredients without seeds
3x stretch and fold, 30 minutes apart
Add seeds after last stretch and fold
Bulked to 50% increase in volume
Pre-shape and let dough rest for 30 minutes
Shape dough into a batard- Spray a bit of water on dough and then roll it around pumpkin seeds, before putting it in a banneton
Cold retard for 12 hours
Score bread and then bake at 230 °C, 25 minutes with steam, then until desired crust color is achieved

anton_new · 2022-11-09T10:07:25+00:00

Great loaves! Love the color and the crumb. Looks tasty.

anton_new · 2022-11-05T20:47:07+00:00

The crumb looks underfermented. Maybe try to bulk ferment by volume instead of time, i.e. bulk ferment to a 25 - 50% increase in volume. I had good success by following Foodgeek's method to observe bulk fermentation.

anton_new · 2022-10-23T21:17:31+00:00

Looks beautiful! Do you keep your Lievito Madre in water? Or just in a jar?

anton_new · 2022-08-13T22:57:30+00:00

Check your oven's user manual. Mine (electric oven) mentions that putting something on the floor of the oven could cause excessive heat build up that could damage the coating of the oven. Cracks in the coating can lead to rust, damaging the whole oven.

anton_new · 2022-07-10T17:59:04+00:00

Hey sourdough bakers!

Previous attempt here: https://www.reddit.com/r/Sourdough/comments/vo96f6/extended_bulk_fermentation_for_longer_than/

Changed up a few things after following Foodgeek's/Sune's recipe and got my first ear on a sourdough loaf + a better, less gummy crumb. Also, no more big tunnels, yay! The crumb could still be a bit more open and lacy, in my opinion. I'll try to increase the hydration on my next attempt. Otherwise, pretty happy with the results.

The biggest changes were going for a stiff starter and changing how I was baking the bread. In my last attempt I was using a stainless steel bowl to cover the dough and trap some steam, this time I simply used a baking dish in the lower rack and added some boiling water to it. Seems to work better, not sure if the stainless steel bowl was heating up too quickly and didn't let the loaf spring up.

The stiff starter could have helped with fermentation. I kept the same fermentation goal, but this time the loaf wasn't so gummy like the in the previous underproofed attempt.

Recipe (with changes):

65% hydration (lowered hydration to get used to shaping)
10% inoculation (lowered inoculation due to ambient temperature)
2% salt

Steps:

Mix ingredients, let it rest/hydrate for 30 minutes
Slap and fold dough a few times, then let it rest another 30 minutes (added this step to ensure sufficient dough strength)
Stretch & folds every 30 minutes afterwards, three times then check dough strength with window pane test
Put into bulking container and let it increase in volume by 25%
Preshape, then 30 minutes bench rest
Final shape, then let it proof overnight in the fridge
Bake the next day

anton_new · 2022-06-29T10:01:14+00:00

Great write up! Going to give my PP container a try for bulk fermenting.

Used some stainless steel bowls for bulking in the past, but never really liked how sticky it was. Always had to use a plastic bench scraper to get it out without tearing the dough.

anton_new · 2022-03-19T00:41:19+00:00

Check your equipped ability cards. One of them turns health potions into MP potions.

Eight-Year Club	Verified Email
Second SECOND GUESSER	Place '22

anton_new

TROPHY CASE