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The Importance of Individualized Training and Nutrition
This chapter highlights the significance of tailoring calorie intake and training volume to individual needs. It emphasizes self-discovery, the importance of journaling progress, and learning from personal experiences in fitness and nutrition.
In this episode of the Revive Stronger podcast, Dr. Eduardo De Souza joins us to dissect the latest research on training volume and muscle hypertrophy.
We explore how recent meta-analyses have shaped the 'more is better' narrative, these studies' critical limitations and caveats, and the distinction between statistical significance and real-world application.
Dr. De Souza also shares practical advice on individualising volume based on training goals, experience, and recovery capacity, while avoiding diminishing returns.
Whether you’re a lifter looking to optimise your training or a coach striving to stay evidence-based, this episode is packed with insights to help you cut through the noise and make smarter decisions in your programming.
Timestamps:
00:00 Intro
02:25 3 latest meta-analysis on volume
28:57 Information and how it's being presented
35:22 Hate for science
37:52 Dogmatism and misinterpretation of science
42:09 Swlling and analysation of data
46:05 Pre-prints and their downside
54:22 Interpretation of results
01:01:10 The importance of communication
01:06:02 Personal recommendation for volume
01:13:10 Concluding thoughts
https://www.instagram.com/dr.desouzaeo/
References:
https://pubmed.ncbi.nlm.nih.gov/27433992/
https://pubmed.ncbi.nlm.nih.gov/30063555/
https://sportrxiv.org/index.php/server/preprint/view/460
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