Practical quick hits: diets and rep ranges

In this Building Muscle Masterclass, I sit down with Dr. Stu Phillips — the world’s most cited researcher in exercise science and protein metabolism. If you care about building muscle, eating enough protein, lifting smarter, or cutting through the noise in the fitness world, this is a must-listen.

Stu and I go deep on the biggest questions in hypertrophy and nutrition, backed by some of the most important studies in the field:

• What actually drives muscle growth and what most people still get wrong

• How much protein you should really eat to maximize hypertrophy (and what the meta-analyses say)

• Whether high-protein diets harm your kidneys (spoiler: nope)

• Plant vs. animal protein: does the source matter, or is it all about leucine?

• Do hormone spikes from training matter for gains?

• Should women change their programming based on menstrual cycle phase?

• The truth about “lifting heavy” — do you need it for hypertrophy?

And MORE

If you want the clearest, most up-to-date breakdown of protein science and muscle growth from the guy who literally did the research I base many of my recommendations on… this is your episode.

SPONSORS

• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast

• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

FOLLOW STU

https://www.instagram.com/mackinprof

http://www.twitter.com/mackinprof

TIMESTAMPS

0:00:00 - Intro

0:01:50 - Background

0:08:33 - Biochemistry First

0:12:02 - Student Experience

0:14:53 - Single Most Important Thing for Muscle Growth

0:16:04 - Mechanisms of Hypertrophy

0:19:48 - Consistency is Key

0:21:46 - Muscle Growth and Hormones

0:28:34 - Acute vs Chronic

0:32:42 - Cortisol

0:36:19 - Carbon Diet Coach

0:37:19 - Muscle, Hormones, and Training for Women

0:49:56 - Training Auto-Regulation

0:55:42 - How Much Protein

1:08:06 - Workout Builder

1:09:02 - Protein and Kidneys

1:26:20 - Muscle and Metabolic Health

1:30:05 - Cell Journal Controversy

1:34:45 - Plant vs Animal Protein

1:38:50 - Protein Distribution

1:47:40 - Muscle for Disease Prevention

1:51:20 - Carnivore Diet

1:52:33 - Rep Ranges for Hypertrophy

1:53:54 - Creatine

1:55:12 - Final Question

1:57:12 - Outro

*SHOW NOTES*

https://biolayne.com/podcasts/dr-layne-norton-podcast/