Is There Much of a Difference in Hyperdrophy Between Doing Straight Sets and Doing All Sets at Eight RPE?

In today’s episode, Greg and Eric discuss some Good News (1:06) and Feats of Strength (16:08), in addition to a quick update about the new nutrition app that is in development (12:18). After that, Eric has a Research Roundup segment (19:36) that covers capsaicin supplementation for performance (23:12) and ketogenic diets for hypertrophy (40:44). That’s followed by a Coach’s Corner (56:14) in which Greg discusses how to navigate vacations and potential periods of time away from the gym. After that, Greg and Eric answer some listener questions (1:16:08), and Greg wraps up the show by telling his harrowing tale of undergoing a fitness assessment in a commercial gym (1:46:56).

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TIME STAMPS

Intro (0:00)

Good news (1:06)

Nutrition app update (12:18)

• Link to app survey

Feats of Strength (16:08)

• Sawyer Klatt
• Brandon Striegel

Research Roundup (19:36)

• Capsaicin for performance (23:12): https://pubmed.ncbi.nlm.nih.gov/33383571/
• Keto for hypertrophy (40:44): https://pubmed.ncbi.nlm.nih.gov/34090453/
  https://pubmed.ncbi.nlm.nih.gov/33624538/

Coach’s Corner: Vacation and time off from the gym (56:14)

• https://www.strongerbyscience.com/no-gym/

Q&A (1:16:08)

• Preferred body hair removal techniques (1:16:21)
• Multivitamins: good or bad? (1:19:55)
• Better for hypertrophy: straight sets with final set to failure, or target RPE with variable rep number? (1:35:51)
• Biggest fitness myths on Instagram these days (1:42:39)

To Play Us Out: Greg’s fitness assessment (1:46:56)

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