Is There a Super Compensation for Overtraining?

In today’s episode, Eric discusses his newest article that describes the drawbacks of “cheat meals” while recommending some more advisable alternatives. After that, Greg presents a Research Review about the time course of detraining when you take some time off from the gym. Finally, Eric answers a listener’s question about the potential health benefits of sauna bathing, then closes out the show with some bluegrass music recommendations.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:10)

Feats of Strength (9:04)

• Front squats 260 x 3
• 281kg front squat at 99kg bodyweight

SBS Article Discussion: Cheat meals (11:26)

• The Drawbacks of “Cheat Meals” (and More Advisable Alternatives)

Planned hedonic deviation (29:59)

Slack with a cost / “calorie reserve” (31:53)

Research Review: Time off from training (41:27)

• Effect of training cessation on muscular performance: A meta-analysis
• Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure
• Effect of Immobilisation on Neuromuscular Function In Vivo in Humans: A Systematic Review
• Exercise dosing to retain resistance training adaptations in young and older adults
• How To Return To Strength Training After An Extended Break

Q&A: Is sauna bathing actually beneficial, or does it just feel nice? (1:03:53)

• Association between sauna bathing and fatal cardiovascular and all-cause mortality events
• Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
• The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review
• Sauna use as a lifestyle practice to extend healthspan
• What Is the Impact of Energy Expenditure on Energy Intake?

To Play Us Out: Bluegrass music recommendations (1:23:36)

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