Dr. Alyssa Olenick

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1,412 appearances 1 recordings 1 series first heard Jul 2026 last heard 7 Jul

Dr. Alyssa Olenick’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 1 in all, peaking in Jul 2026 with 1.

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The Dr. Gabrielle Lyon Show · Cardio vs Strength Is a Myth and the Science Proves It - Dr. Alyssa Olenick · 7 Jul 2026 podcast

But the nice thing about that is like the threshold of when you start to see benefits from hypertrophy starts as little as like two to four sets a week.

So people in studies who gain muscle from doing a training program.

So they start to gain muscle tissue.

Yes, because the newbie gains will come through first.

So you'll get those strength adaptations first.

And that's why you get really strong the first like six weeks of lifting or whatever it is.

Um, but yeah, I mean we we have this like a minimum effective dose of like you can kind of get as low as two to four.

I'd love to see people closer into like six to eight, maybe six to ten for a lot of benefit.

Um, we have some interesting studies in post-menopausal women that like a little bit more volume.

Actually gives them a little bit more benefit, but the difference was like six to eight sets.

It wasn't like crazy.

It wasn't like six to twenty.

It was like doing two more sets was like enough to give them like a slightly greater magnitude of benefit.

was like

So from the outcome of putting on muscle.

Yeah, putting on muscle and stuff like that.

So or strength muscle.

And so sometimes doing a little bit more, you know, you need that for hypertrophy.

But you can get hypertrophy across a wide variety of rep ranges.

Um, you can go all the way up to 30 as long as you get close enough to the effort level that you need and you can go all the way down to strength.

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