Introduction

Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.

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TIME STAMPS

Intro/Announcements (0:00)

New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24)

• https://www.strongerbyscience.com/neck-strength-training/

Fat Bear Week Controversy: Completely and Totally Vindicated (6:22)

Increase explosiveness with ONE WEIRD TRICK (10:42)

Background info about accommodating resistance (bands and chains) (10:56)

Meta-analysis: Do bands and chains increase maximal strength? (17:36)

• https://journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx

An overview on key determinants of maximal strength versus jump height (19:42)

Band Study #1: Shi et al (28:06)

• https://www.researchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players

Band Study #2: Katushabe and Kramer (32:07)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf

Band Study #3: Joy et al (32:40)

• https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx

Band Study #4: Andersen et al (34:03)

• https://journals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx

Summarizing the available evidence (35:27)

Conclusions and practical applications (37:49)

What’s the actual energy cost of exercise? (47:55)

What is exercise energy compensation? (48:36)

Cardio is less effective for fat loss than mathematically predicted (48:51)

• https://journals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx

Additive versus constrained models of total daily energy expenditure (52:54)

• https://pubmed.ncbi.nlm.nih.gov/26832439/

The relationship between biological sex and exercise energy compensation (1:01:44)

• https://pubmed.ncbi.nlm.nih.gov/34453886/

The relationship between physical activity level and exercise energy compensation (1:02:17)

• https://pubmed.ncbi.nlm.nih.gov/26832439/

The relationship between energy balance and exercise energy compensation (1:03:06)

• https://pubmed.ncbi.nlm.nih.gov/34334719/

The relationship between BMI and exercise energy compensation (1:05:09)

• https://pubmed.ncbi.nlm.nih.gov/34453886/

The utility of estimating the net added energy cost of exercise (1:15:20)

How to use our new exercise energy calculator (1:25:05)

• https://macrofactorapp.com/exercise-calorie-calculator/

How to NOT use our new exercise energy calculator (1:28:41)

Miscellaneous (off-topic) closing thoughts (1:35:44)

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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.

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• 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.