The Factor That Needs to Be Individualized for Hypertrophy and Strength Training

In this week’s episode, Greg and Eric answer a number of questions from listeners. Topics include protein overfeeding, aches and pains during deloads, ashwagandha supplementation, the impact of weight loss on strength, interval training versus steady state cardio, and the potential value of personalizing/individualizing training programs. To close out the show, Eric shares a couple unbelievable facts about longevity in the animal kingdom.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

 Intro/Announcements (0:00)

Can extra calories from protein be stored as fat? (1:33)

• The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
• Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training
• Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial

Why do I feel more aches and pains during a deload compared to a typical training week? (17:43)

Does ashwagandha improve performance? (26:50)

• Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis

How has Greg’s weight loss impacted his strength? (40:31)

Is interval training better than steady state cardio for body composition purposes? (46:25)

• Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
• Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis

Have there been attempts to quantify the benefits associated with personalizing/individualizing training programs? (54:25)

• Effectiveness of an Individualized Training Based on Force-Velocity Profiling during Jumping
• Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players
• Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects
• The influence of direct supervision of resistance training on strength performance

Eric clarifies one part of his ashwagandha answer (1:06:36)

To Play Us Out: Unbelievable animal physiology (lifespan) (1:09:34)

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.