Episoder
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In this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up?
TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-141
00:06:30 - Personal Experience With Warm-Ups
00:15:52 - The Purpose of Warming Up
00:24:13 - Warm-Up Effects
00:45:30 - Stretching and Injury Prevention
01:14:13 - Warm-Ups and Injury Prevention
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Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
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TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-140
00:10:26 - Forcing Advanced Periodization
00:38:42 - High Reps for Hypertrophy
00:49:00 - Getting Strong to Get Big
01:01:17 - All You Need Is A Few Exercises
01:07:18 - Audience Q&A
Want to get your question answered on the show? Send a voice memo to [email protected]
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Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
Manglende episoder?
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In this episode, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the overhead press being the one true lift.
TIME STAMPS
00:02:51 - Aggressive Fat Loss
00:18:38 - Cheat Reps vs. Strict Reps
00:27:21 - Studies in Beginners
00:40:58 - Exercise Stability for Building Muscle
00:49:49 - Optimal Doesn't Exist
00:57:49 - Experiment With What Works for You
01:28:31 - Science vs Bodybuilder Knowledge
01:44:00 - The Pump
01:55:55 - Overhead Press
Want to get your question answered on the show? Send a voice memo to [email protected]
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Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Greg, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth.
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138
TIME STAMPS
00:03:47 - Personal Experiences with Bulking
00:12:42 - Most relevant studies
00:52:08 - Other Studies
01:13:32 - Audience Q&A
Want to get your question answered on the show? Send a voice memo to [email protected]MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Pak and Milo discuss time-efficient training strategies for hypertrophy and strength, debunking the myth that you need to spend countless hours in the gym to see significant gains.
TIME STAMPS
00:07:40 - Why is Time Efficiency Important?
00:14:21 - Antagonistic Paired Supersets
00:30:42 - Drop Sets
00:43:03 - Additional Tips
01:07:07 - Strength Training Tips
01:10:48 - Audience Q&A
Note: The full list of sources and notes can be found on the episode page on here
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training?
TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here
00:06:00 - Intro to powerbuilding: personal experience and existing studies
00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload
00:49:54 - How much potential gains are missed?
00:56:59 - Implementation
01:06:37 - Common mistakes
01:15:02 - Audience Q&A
Want to get your question answered on the show? Send a voice memo to [email protected]
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited.
Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135
TIME STAMPS
00:45:45 - Fiber orientation and neuromechanical matching
01:41:36 - Ad Break
01:41:41 Why the lack of direct evidence for back training?
02:01:09 - Practical takeaways
02:17:59 - Audience Q&A
Want to get your question answered on the show? Send a voice memo to [email protected]
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Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks.
TIME STAMPS:
00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size?
00:37:24 - Topic 02 - Always training to failure to maximize hypertrophy
00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters
01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum gains
01:19:42 - Topic 05 - Lifting weights for over 60 mins per week for health
01:37:51 - Battle Royale recap and Q&A
Episode page: https://strongerbyscience.com/podcast-episode-134Want to get your question answered on the show? Send a voice memo to [email protected]
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Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
Greg, Pak, and Milo review the literature on lifting for mental health. Does exercising improve your mood? How long does this last? What about lifting? Can we improve our long-term mental health through physical activity and lifting weights?
TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here
00:10:02 - Impact of exercise on mood overview
00:38:55 - Best forms of exercise for mood improvement
00:47:00 - Long-term effects of exercise on mental health
01:26:04 - Lifting impacts on mental health
01:41:17 - Audience questions
Want to get your question answered on the show? Send a voice memo to [email protected]
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Milo, Greg, and Pak sit down to discuss the concept of stretch-mediated hypertrophy, from the foundational animal studies, to human stretching studies, to present day hype around stretch-mediated hypertrophy and lengthened partials. They also discuss how they're currently implementing lengthened training into their workout routines.
TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here
00:00:00 - Intro and Plugs
00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals
00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers grow
00:56:08 - Impact of stretching interventions on hypertrophy in humans
01:44:28 - Results vs lengthened resistance training
02:11:08 - Recap/takeaways from resistance training literature
02:42:47 - Audience questions
Want to get your question answered on the show? Send a voice memo to [email protected]
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Greg, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible.
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-131
TIME STAMPS:
00:06:34 - Effects of acute sleep loss on physical performance00:22:20 - Sleep anecdotes from our time at College
00:54:23 - Impact of sleep interventions on athletic performance
01:11:19 - Napping
01:25:42 - Mitigating some of the damage caused by poor sleep
01:40:37 - Sleep impact on protein synthesis
01:51:11 - Can exercise offset the cognitive impacts of sleep deprivation?
02:00:50 - QnA & closing thoughts
Want to get your question answered on the show? Send a voice memo to [email protected]MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Greg, Pak, and Milo take a deep dive in the research around sleep and health, from sleep duration to the latest data on sleep regularity and shift work.
00:00:00 - Intro & Plugs
00:20:48 - Sleep duration and all-cause mortality
00:42:58 - Sleep regularity and all-cause mortality
01:15:13 - Shift work & sleeping irregular hours
01:26:40 - Chronotypes & health
01:41:47 - The effect of sleep on weight regulation
02:23:24 - Practical takeaways
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-130
Want to get your question answered on the show? Send a voice memo to [email protected]
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training.
TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here
00:00:00 - Intro & plugs
00:17:41 - Spot reduction history, whole body vibration, garments & ointments
00:46:04 - Training & spot reduction: the first studies
00:58:09 - Recent evidence on training and spot reduction
01:32:42 - Studies not supporting spot-reduction
01:52:52 - Practical takeaways
Want to get your question answered on the show? Send a voice memo to [email protected]
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In the second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions.
TIME STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here.
00:00:00 - Intro
00:11:13 - Evidence for high volumes
01:02:53 - Evidence with neutral outcomes
02:04:51 - Discussing other volume review papers
02:33:07 - Diminishing Returns of Volume for Hypertrophy
02:48:58 - Can you use high volumes for multiple muscles at once?
03:04:07 - Are participants really training hard in these studies?
03:18:27 - Hypertrophy vs. Muscle Swelling
03:35:25 - What role does rest time play?
03:46:01 - Practical Strategies to Increase Training Volume
04:24:35 - Audience Questions
Want to get your question answered on the show? Send a voice memo to [email protected]
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al.
Most of the research discussed in this episode can be found here:
https://pubmed.ncbi.nlm.nih.gov/27433992/https://pubmed.ncbi.nlm.nih.gov/37796222/https://pubmed.ncbi.nlm.nih.gov/35291645/Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-127
TIME STAMPS
00:00:00 - Intro
00:20:18 - Historical context: High Volume vs. High Intensity
00:48:53 - An overview of the volume research
01:14:11 - The recent study by Enes & Colleagues
01:39:15 - Interpretations of Study, Context Dependency, Applications and Criticism
Want to get your question answered on the show? Send a voice memo to [email protected]MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science.
TIME STAMPS
00:00:00 – Podcast Updates
https://www.strongerbyscience.com/future/00:21:29 – Q&A Intro and "How do you go about researching a whole new subject?" (Q1 from Teo)
00:39:29 – "Does T2DM make hypertrophy impossible?" (Q2 from Jon)
https://www.strongerbyscience.com/p-ratios/https://www.strongerbyscience.com/p-ratios-rebuttal/https://www.strongerbyscience.com/p-ratios-rebuttal-2/For more direct data on diabetic populations: Beyond general resistance training. Hypertrophy versus muscular endurance training as therapeutic interventions in adults with type 2 diabetes mellitus: A systematic review and meta-analysis. Acosta-Manzano et al. (2020)Another 2020 systematic review: A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males. Benito et al. Average increase of about 1.51kg.Metformin: optimism that it would help with hypertrophy: Metformin to Augment Strength Training Effective Response in Seniors (MASTERS): study protocol for a randomized controlled trialBut, that didn’t pan out. Didn’t stop hypertrophy altogether, but did seem to reduce it: Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial00:55:18 – "Does getting a pump increase strength?" (Q3 from Alexander)
https://www.strongerbyscience.com/size-vs-strength/https://peerj.com/articles/1462/01:05:20 – Stimulant metabolism (Q4 from Connor Smith)
01:17:40 – "How much can BMR vary between individuals?" (Q5 from Jon)
Do People Really Have “Fast Metabolisms” or “Slow Metabolisms”?01:29:35 – "Is it possible to taper down activity levels (steps) without reducing calories?" (Q6 from Angela)
Constrained energy expenditure01:41:10 – "How do you incorporate plyometrics and explosive training for jump height" (Q8 from trugor)
01:54:29 – "Is there any research showing damage to the blood vessels or whatnot in the longer term due to the blood pressure increase, because of bracing/Valsalva maneuver?" (Q9 from No_Performer_8133)
https://pubmed.ncbi.nlm.nih.gov/23231790/https://pubmed.ncbi.nlm.nih.gov/33737330/https://pubmed.ncbi.nlm.nih.gov/38142405/02:00:51 – "How much isolation work is too much?" (Q10 from tompa01)
02:10:05 – "Favorite and least favorite things I’ve cooked" (Q11 from Ali Shah)
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy!
TIME STAMPS AND NOTES
Most of the research discussed in this episode can be found here:
https://journal.iusca.org/index.php/Journal/article/view/182https://www.strongerbyscience.com/rom/00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs
00:18:18 - Intro - Dr. Milo Wolf
00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response
00:54:49 - Mechanisms / Explanation of Research
01:24:23 - Implications for Different Muscle Groups and Exercises
01:40:39 - Long Muscle Length Training Myths
01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty
02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism
02:47:20 - Application of Results in Training
02:53:45 - Audience Questions and Final Thoughts
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results.
TIME STAMPS
Intro and Plugs (00:00:00)
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Send your Q&A questions to [email protected]Dr. Pak Intro, Bio and Projects (00:15:49)
Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14)
Narrative review: https://sportrxiv.org/index.php/server/preprint/view/349/718Bench vs. incline study mentioned: https://pubmed.ncbi.nlm.nih.gov/32922646/Technique: Tempo/Eccentric and Concentric Movement (00:59:14)
Minimum Effective Dose - Overview (01:16:14)
Dr. Pak's PhD Research - Implications for MED (01:24:51)
Pak’s meta: https://pubmed.ncbi.nlm.nih.gov/31797219/Pak’s doctoral research: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/fullWhy Should We Care about MED? (01:41:18)
How Does MED Change Over Time? (01:52:01)
Q&A (01:59:53)
Bickel study: https://pubmed.ncbi.nlm.nih.gov/21131862/Social Media Q&A (02:13:22)
Outro (02:30:47)
Follow Pak:
https://www.minimumdosetraining.com/https://www.instagram.com/dr__pakhttps://www.youtube.com/@Dr__PakMORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode.
TIME STAMPS AND NOTES
Intro (0:00:00)
Overview of New Proximity to Failure Meta-Regression (0:07:31)
Common Misinterpretations of the Results (0:19:41)
The Resurgence of the Effective Reps Model (0:22:41)
The Desire for a Proxy Metric of Hypertrophy (0:42:41)
The Mechanistic Rationale of Effective Reps (1:20:41)
Other Factors Influencing Muscle Growth (1:52:41)
Metabolic Stress as a Mediator (2:11:41)
Is Force on the Fiber Level High at the End of a Set? (3:07:41)
Practical Applications (3:42:41)
PAPERS MENTIONED
Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy : A Series of Meta-Regressions | SportRxiv
Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise
Can cardio (eventually) make you bigger?
Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions
Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women | SpringerLink
A motor unit-based model of muscle fatigue | PLOS Computational Biology
Skeletal muscle models composed of motor units: A review - ScienceDirect
Neural Drive is Greater for a High-Intensity Contraction Tha... : The Journal of Strength & Conditioning Research
Effects of fatiguing, submaximal high‐ versus low‐torque isometric exercise on motor unit recruitment and firing behavior
Surface electromyographic frequency characteristics of the quadriceps differ between continuous high- and low-torque isometric knee extension to momentary failure - ScienceDirect
Different neuromuscular recruitment patterns during eccentric, concentric and isometric contractions
(PDF) Neuromuscular responses to isometric, concentric and eccentric contractions of the knee extensors at the same torque-time integral
Neuromuscular fatigue development during maximal concentric and isometric knee extensions
Improvements in skeletal muscle fiber size with resistance training are age-dependent in older adults: a systematic review and meta-analysis - PMC
MORE ABOUT DDS
YouTube channel
Training Takeaway Newsletter — Data Driven Strength
IG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength
(Credit: Their intro music is by Joystock)
MORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. -
In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist.
You can read Beth’s article on this topic here: TikTok Myth of the Week: All Your Problems Are Due to High Cortisol
TIME STAMPS
What is cortisol? (00:02:52)
Epinephrine vs. AdrenalineBasic cortisol physiologyLow cortisol and adrenal crisis'Normal' cortisol levels (00:18:44)
Reference range for normal cortisolVariability in cortisol awakening responseCortisol awakening response poorly associated with total daily cortisol AUCEarly childhood stress (with family income as a proxy) associated with either elevated or depressed cortisol awakening responseCortisol discourse on TikTok (00:33:56)
Representative examples of TikTok cortisol content:
https://www.tiktok.com/@brittwd/video/7263934911432707374?_r=1&_t=8gQo2Q04An4https://www.tiktok.com/@mallorymh/video/7242431357446556970https://www.tiktok.com/@xomgitsbunnie/video/7272557452095376686https://www.tiktok.com/@liv.ingwell/video/7263106370696695083Cortisol vs other social media trends (00:47:48)
The Endocrine Society on adrenal fatigueRepresentative examples of TikTok adrenal fatigue content: https://www.tiktok.com/@clairethenutritionist/video/6964559576985308421?_r=1&_t=8gY2Pf0iBPnhttps://www.tiktok.com/@begreatwithnate/video/7191220532862356778?_r=1&_t=8gY2YIPYDDGhttps://www.tiktok.com/@ambitiousandcaffeinated/video/7201977016571202821?_r=1&_t=8gY2fS0vaRPhttps://www.tiktok.com/@ghallfitness/video/7190694428586151170?_r=1&_t=8gY2uaAaGvShttps://www.tiktok.com/@thewellnesswaylargo/video/7254966223329398058?_t=8gY34NUrjRO&_r=1Cortisol and menstruation (01:07:41)
Cortisol and trauma (01:11:32)
Representative example of movements claimed to reduce cortisol associated with traumaTapping: https://www.thetappingsolution.com/Cortisol and exercise (01:15:55)
Cortisol and overtraining (most notably, Figure 3)Impact of exercise intensity on cortisol responseCortisol levels return to normal very soon after exercise endsHackney review on exercise and cortisolSpecific claims about high cortisol (01:38:30)
Cortisol, caffeine and sleep (01:45:39)
Plenty of things cause you to wake up at nightSpiritual meaning of waking up at 3AMCaffeine and cortisolCaffeine’s effects on cortisol are attenuated within 5 days of consumptionCoffee intake is associated with plenty of positive health outcomes (hard to square with the idea that caffeine spikes cortisol in a manner that’s deleterious to your health)Real ways to regulate cortisol (01:55:49)
Self-diagnosis (02:03:08)
Cortisol disorders can cause real disease (story Beth referenced about woman with tumor)Other things that can cause Cushing-like symptomsTakeaways (02:08:13)
Where to find Beth
Check out Beth’s writing on LifehackerBeth’s 510 Dinnie DeadliftBeth’s books: Outbreak! and Genetics 101Follow Beth on TwitterMORE FROM THE SBS TEAM
Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTS
Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. - Vis mere
