In this Q&A episode about training, I’m covering the following questions:

• How long to rest between sets? Can you rest between limbs on unilateral exercises? And how do you know when to go again?
• Deloads: what, when, and why do them?
• Should I do isolation lifts for glutes or are compounds enough?
• If more volume equals more hypertrophy, instead of letting my reps drop set to set with the same load, should I lower the load set to set in order to keep my reps higher?

Links and resources:

Ep. 75: “The best rep range for hypertrophy - With PhD student Daniel Plotkin” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/The-best-rep-range-for-hypertrophy---With-PhD-student-Daniel-Plotkin---Ep--75-e2d4v71

Research paper: “Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy” by Singer et al., 2024 - https://www.researchgate.net/publication/379791270_Give_it_a_Rest_A_systematic_review_with_Bayesian_meta-analysis_on_the_effect_of_inter-set_rest_interval_duration_on_muscle_hypertrophy

Research paper: “Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations” by Coleman et al., 2024 - https://pmc.ncbi.nlm.nih.gov/articles/PMC10809978/#sec24

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