MASS Office Hours Episode 23 (Myo-Reps, Cluster Sets, CNS Fatigue)

MASS Office Hours

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include rest pause training, myo-reps, rest redistribution sets, cluster sets, super sets, drop sets, CNS fatigue, exercise order, protein distribution, biological “set points” for fat and muscle mass, the minimum effective training dose for muscle growth, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Times stamps: 0:00 Introduction 4:27 Six popular programming strategies 10:00 Rest pause training 15:07 Myo-reps 23:05 Rest redistribution sets 27:25 Cluster sets 30:21 Time between reps during AMRAP testing 36:40 Super sets 43:57 Drop sets 53:27 CNS fatigue 1:00:04 Protein distribution and muscle growth 1:04:07 Exercise order / pre-exhausting for strength and hypertrophy 1:10:06 How can you tell if a hypertrophy program is working? 1:11:36 Minimum effective dose for muscle growth (sets per week) 1:14:49 Underrated machines/equipment/exercises 1:21:47 Considerations for strength training with history of anorexia nervosa 1:27:50 Biological “set points” for fat and muscle mass 1:35:00 Timing of lengthened partials