Episode 122: How To Optimize Hypertrophy Training with Paul Carter

Listeners can find Paul Carter at his website http://www.lift-run-bang.com/, on Instagram @coachpaulcarter and @liftrunbang, and on Twitter @LiftRunBang.

Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform. Paul has spent almost 30 years of his life devoted to developing training and nutritional strategies that he has used to coach thousands of athletes. He has traveled across the world to speak and teach others how to use these methods to achieve their greatest fitness potential.

Paul is the co-author of the Maximum Muscle Bible book and also an avid writer for T-Nation, Muscle and Fitness, Flex Magazine, and Bodybuilding.com. You can find Paul on Instagram @coachpaulcarter and @liftrunbang dropping knowledge bombs and providing practical, science-backed information to help you optimize your training and build your best physique.

In this episode, we talk about hypertrophy training mistakes, Paul’s advice around nutritional protocols, muscle tension vs. muscle sensation and how to spot the difference, prioritizing rest and recovery, and much more!

“The more unstable a movement, the more degree of compensation can occur. This is not ideal for hypertrophy specific training.” - Paul Carter

Top Takeaways:

• Top 5 hypertrophy training mistakes and how to avoid them
• Benefits of using machines for hypertrophy training
• How to properly train your glutes and lats
• Tension vs. sensation in your muscles and how to read the feedback your body is giving you during muscle contractions
• LISS vs. HIIT training - the truth about the “afterburn” effect
• Paul’s recommendations for optimizing your recovery to increase overall results

Today’s Questions:

• In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients?
• Do you incorporate any type of fasting into your regimen or with clients? 
• Can you give your perspective on fasting and muscle building in terms of maintaining muscle while fasting?
• Have you ever tried a PSMF approach?
• Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals?
• What are the top five biggest mistakes you see with hypertrophy training?
• How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation? 
• Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain endlessly with such drastic decreases in volume?
• Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio?
• What's your favorite way to recover?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s special guest is Paul Carter @coachpaulcarter
• [0:30] Maximum Muscle Bible
• [1:00] Rachel introduces Paul Carter to the listeners
• [2:00] Paul gives a brief breakdown of how he started his journey in lifting, bodybuilding, and hypertrophy training 
• [5:00] Question: In terms of nutritional ideology, what have been the most beneficial nutritional protocols over the years that you recommend to your clients?
• [9:30] Question: Do you incorporate any type of fasting or anything like that? I know you have a carb cycling protocol that you put your clients through.
• [12:00] Question: Can you give your perspective on fasting and muscle building in terms of muscle building and maintaining muscle while fasting?
• [13:00] “As long as you're lifting hard if you just want to maintain your mass and you’re fasting, you're fasting, as long as you're literally still resistance training, you're still giving your body a reason to retain that lean tissue.” Paul Carter
• [15:30] Question: Have you ever tried a PSMF approach?
• [17:00] Episode 114: Protein Sparing Modified Fasts (PSMF) with Robert Sikes
• [21:30] Question: Can you debunk why machines can actually be beneficial and potentially optimal if hypertrophy and muscle building are your main goals?
• [27:30] Question: What are the top five biggest mistakes you see with hypertrophy training?
• [28:30] “Picking movements that don't really fit their structure that well, that's another thing that people do consistently wrong.” Paul Carter
• [31:30] Misunderstanding between lifting heavy and training to failure and lifting effectively 
• [35:30] Question: How would you distinguish or explain to your clients the difference between mind-muscle connection versus sensation?
• [36:30] “People get very confused because they will say they feel something in a certain area without understanding from a functional anatomy standpoint what it is that they’re actually feeling.”
• [38:00] What is neuromechanical matching?
• [47:00] Question from Bryan Boornstein: Thoughts on the maintenance volume research and how that plays out in practice for an advanced trainee. Research states that 1/3 to 1/9 of the volume it takes to gain is sufficient to maintain… but how low can you go and still maintain hypertrophy (assuming effort level is still high)? Do you think this is just a short-term maintenance volume (~3–12 weeks) or do you think we could maintain it endlessly with such drastic decreases in volume?
• [54:00] Overtraining and how you gain more by training 3-4-5 days versus 6
• [55:30] “Fatigue will consistently suppress your fitness level.” Paul Carter
• [58:00] Question: Can you debunk some of the myths around interval-style training versus moderate to low-intensity cardio?
• [1:03:30] Question: What's your favorite way to recover?
• [1:07:00] Maximum Muscle Bible
• [1:09:00] If you want to check out Yoke Squad or Garage Gangsters check out Paul Carters link in bio on IG @coachpaulcarter
• [1:10:30] If you want to check Paul out on social media check out @coachpaulcarter and @liftrunbang
• [1:11:00] Thanks for listening to that episode with Paul Carter! I appreciate your time and if you want to check out more education and muscle building tips check out his IG @coachpaulcarter or @liftrunbang
• [1:11:00] If you’re enjoying this podcast and the education Rachel is putting out for you all please help grow the show and leave a raving review for MetFlex on itunes. 
• [1:11:30] How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.

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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.). You can work with her by joining her women's fitness program.