Uploaded February 2024 | Updated September 2026, 7 hours ago
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
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
