Differences in Gains Between Individuals, and What You Can Do About It
The Stronger By Science Podcast
How to Do a Bulking Phase Without Significant Fat Gain
In the post diet window as you're transitioning into that bulking phase and you'd like to avoid fat regain. What I argue is that there's slightly less margin for error in terms of how high you go with your calories. You want to take that cut slower, a little bit more conservative, smaller increase in calories so that you're really effectively matching the true energy cost of that muscle building process with the energy that you're taking in.
In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains.
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TIME STAMPS
Intro/Announcements (0:00)
Reverse dieting: feedback, responses, and a clarification (2:17)
Feat of Strength (22:10)
How much do muscle growth and strength gains differ between people? (25:10)
Hypertrophy variation in response to resistance training (29:08)
Strength and hypertrophy variation in response to resistance training (33:10)
Aerobic fitness variation in response to endurance training (36:56)
How much do strength gains vary? A look at SBS survey data and empirical data across the field (39:08)
- Improbable Data Patterns In The Work Of Barbalho Et Al: An Explainer
- Data-Based Muscle, Strength, And Fat-Loss Targets To Set Realistic Training Goals
Why is there so much inter-individual variability? (50:09)
- Genetics of muscle strength and power: polygenic profile similarity limits skeletal muscle performance
- Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis
- High responders to resistance exercise training demonstrate differential regulation of skeletal muscle microRNA expression
- Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions
- Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans
- Muscle Androgen Receptor Content but Not Systemic Hormones Is Associated With Resistance Training-Induced Skeletal Muscle Hypertrophy in Healthy, Young Men
- Do Non-Responders to Exercise Exist—and If So, What Should We Do About Them?
What can you do about it? (59:21)
Make sure you have your ducks in a row outside of the gym (1:00:01)
Keep training (1:02:33)
Train more/harder (1:05:37)
Measure more variables (1:12:52)
Experiment with different training styles (1:18:28)
Embrace other benefits of training and/or find another entire type of training that you respond better to (1:31:14)
1:45:16 Summary/conclusions
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.
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