Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up
The Stronger By Science Podcast
Train for Strength and Hypertrophy at the Same Time?
Some people say that it's a waste of time to train for strength and hypertrophy. My answer is no. Most of the time you're just doing pure hypertrophy training. You can go one of two ways for simultaneous hypertrophy and strength development. A block periodization approach or rlinear periodization approach are both good options.
In today’s episode, Greg and Eric begin by sharing a Good News segment (2:08), followed by a series of updates and clarifications (9:43). After some Feats of Strength (19:51), Eric provides a Research Roundup segment (25:50) with studies related to caffeine naps (26:15), intuitive eating (30:05), and metabolic adaptation to weight loss (38:50). After that, Greg and Eric lament the current state of peer-reviewed scientific publishing (1:09:58), and Greg catches up on a ton of Q&A questions from listeners (1:37:30).
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TIME STAMPS
Intro/Announcements (0:00)
Good News (2:08)
Updates/Clarifications: Prohormones, Fashion, Olive Oil Desserts (9:43)
Feats of Strength (19:51)
- 18 YO Jackson Powell squats 420 kg/925 lbs for a double
- Chad Penson Totals 2197lb/996.5kg @198/90 to win the 2021 Kern US Open
- 2021 Kern US Open - Hunter Henderson Squats 295kg/650lb @165 for a new ATWR
- Pavlo Nakonechnyy pulls 435 kg/959 lbs for a triple (equipped)
- Lasha Talakhadze Hits Heaviest Snatch And Clean & Jerk Ever Caught On Film — 225KG And 270KG
Research Roundup (25:50)
- Caffeine naps (26:15): https://pubmed.ncbi.nlm.nih.gov/33571957/
- Intuitive eating (30:05): https://pubmed.ncbi.nlm.nih.gov/33279464/
- Metabolic adaptation (38:50): https://pubmed.ncbi.nlm.nih.gov/33762040/
Greg’s controversial content (1:09:58): SBS Studies Archive
Masks (1:16:18): RETRACTED: Facemasks in the COVID-19 era: A health hypothesis
Vitamin D (1:28:11)
Peer-reviewed paper on the topic
Q&A (1:37:30)
- Is training for strength and hypertrophy simultaneously really useless? (1:37:54)
- Do the triceps become the prime movers when you get near maximal bench press loads? (1:43:42)
- Effect of Barbell Weight on the Structure of the Flat Bench Press
- Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations
- Variety is the Spice of Life: If You Want Well-Rounded Triceps Growth, You Need Both Compound and Single-Joint Exercises (MASS subscription required)
- A BIOMECHANICAL ANALYSIS OF THE BENCH PRESS
- Are there types of muscles that are resistant to hypertrophy? (1:51:02)
- Is combined supplementation with glucosamine and chondroitin an efficacious strategy for older lifters? Will it prevent or repair any joint wear and tear? (1:59:09)
- What are some indicators that one needs extra conditioning for strength and hypertrophy? (2:03:40)
- How important is good food, really? (2:07:47)
To Play Us Out: Bay leaves, people who speed up the podcast, foot shapes for intermittent fasting, and another podcast recommendation from Greg (2:15:07)
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
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- 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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