In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Mike Zourdos kick off the show by discussing a recent controversial Instagram post about a retracted cold bath/cold shower study, emphasizing the importance of understanding the hierarchy of evidence and the challenges of effectively communicating retractions to the public. The hosts then share some of their past fitness and nutrition recommendations they now wish they could retract. The episode then transitions into a rapid-fire Q&A segment, addressing a wide range of listener questions. Topics covered include the optimal resistance training frequency for muscle growth and whether it should differ between bulking and cutting phases, the potential benefits of hydrolyzed whey protein compared to regular whey, the effects of Tylenol on performance and gains, the superiority of training to failure versus leaving reps in reserve for hypertrophy, a potential link between appetite suppression and longer rest periods during a calorie deficit, how to train for maximum power production in athletic contexts, and much more. Throughout the discussion, Trexler and Zourdos provide evidence-based insights and practical recommendations to help listeners navigate these common fitness and nutrition questions.
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Time stamps:
0:00 - Intro
3:40 - Trexler discusses a recent controversial Instagram post about a retracted cold bath/cold shower study and the hierarchy of evidence
19:47 - Zourdos shares fitness/nutrition recommendations he previously made that he now wishes he could retract, related to concurrent training
22:55 - Trexler shares his own past recommendations he would retract, including protein timing and refeeds/diet breaks
27:36 - Question about optimal resistance training frequency and whether it should differ between bulking and cutting phases
33:48 - Question about whether hydrolyzed whey protein provides any benefits compared to regular whey protein
39:24 - Does all of our meaningful muscle growth occur in the first few months of training?
57:07 - Practical question about program design
59:17 - Practical question about running frequency
1:01:53 - Practical question about size of energy surplus during a bulking/massing phase
1:03:52 - Does cardio improve recovery from resistance training?
1:06:41 - Practical question about compensatory acceleration training
1:09:42 - Question about whether Tylenol (acetaminophen) ingestion affects performance and gains
1:11:56 - Question about whether training to failure is truly superior for hypertrophy compared to leaving a few reps in reserve
1:18:34 - Question about a potential link between appetite suppression and longer rest periods between sets while in a calorie deficit
1:21:22 - Question about how to train for maximum power production for athletic purposes
