Beta-Alanine, Training Frequency, and Strength for Hypertrophy
The Stronger By Science Podcast
A Comparison Between High and Low Strength Squatters
The study looked at the effects of 11 weeks of training on lean body mass and vastest laterals cross sectional area. The results showed that moderate strength squatters had more muscle, but they were weaker than high strength squatters. This would run counter to the theory of being stronger per unit of muscle mass potentiating future hypertrophy.
In today’s episode, Greg and Eric announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development (1:26). After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation (25:08), and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more (1:00:57). Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment (1:44:35). Finally, Greg and Eric wrap up the show by answering a few questions from listeners (1:50:40).
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TIME STAMPS
Good news: New SBS coaches, updates on the diet app! (1:26)
- Eric's good news article: After researchers implanted microchips into his brain, a paralyzed man was able to write with his mind
Feats of Strength (20:25)
Research Roundup: Beta-Alanine (25:08)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
- https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00602.2020
- https://pubmed.ncbi.nlm.nih.gov/30209603/
- https://www.frontiersin.org/articles/10.3389/fphys.2020.00913/full
- https://journals.lww.com/acsm-msse/Fulltext/2021/05000/Kinetics_of_Muscle_Carnosine_Decay_after___Alanine.22.aspx
Research Roundup (several topics) (1:00:57):
Effects of strength on hypertrophy potential (1:01:14)
Squat sticking point (1:10:35)
Training frequency (1:20:23)
History of strength training research (1:24:05)
Impact of COVID-19 on training behaviors (1:33:33)
Effects of non-nutritive sweeteners on body weight (1:38:12)
Coach’s Corner: Modified pressing variations in response to shoulder/elbow discomfort (1:44:35)
Q&A (1:50:40):
What's the most ludicrous programming or workout you've ever heard of or seen with your own eyes? (1:50:49)
Can you HIIT yourself into marathon shape? (2:02:37)
Best tendon strengthening protocol? (2:11:45)
If you could redesign the Presidential Fitness Test to be science-based, what exercises would you select to assess physical fitness? (2:14:45)
- A brief history of the bizarre and sadistic Presidential Fitness Test
- Maintenance Phase episode about the Presidential Fitness Test
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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