Accommodating Resistance for Power; Net Energy Cost of Exercise
The Stronger By Science Podcast
COVID Related Gym Shutdowns
Bands and chains are always going to be on the good side for me, because they're very cool and badass. But I will say, COVID related gym shutdowns completely change my relationship with bands. When you're in a pinch, especially if you're training at home, they really do expand what you can do. So now like the bench is easy at the bottom where maybe your shoulders aren't quite as happy with you. That's another just like very nice thing you can you can unlock with accommodating resistance.
Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.
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TIME STAMPS
Intro/Announcements (0:00)
New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24)
Fat Bear Week Controversy: Completely and Totally Vindicated (6:22)
Increase explosiveness with ONE WEIRD TRICK (10:42)
Background info about accommodating resistance (bands and chains) (10:56)
Meta-analysis: Do bands and chains increase maximal strength? (17:36)
An overview on key determinants of maximal strength versus jump height (19:42)
Band Study #1: Shi et al (28:06)
Band Study #2: Katushabe and Kramer (32:07)
Band Study #3: Joy et al (32:40)
Band Study #4: Andersen et al (34:03)
Summarizing the available evidence (35:27)
Conclusions and practical applications (37:49)
What’s the actual energy cost of exercise? (47:55)
What is exercise energy compensation? (48:36)
Cardio is less effective for fat loss than mathematically predicted (48:51)
Additive versus constrained models of total daily energy expenditure (52:54)
The relationship between biological sex and exercise energy compensation (1:01:44)
The relationship between physical activity level and exercise energy compensation (1:02:17)
The relationship between energy balance and exercise energy compensation (1:03:06)
The relationship between BMI and exercise energy compensation (1:05:09)
The utility of estimating the net added energy cost of exercise (1:15:20)
How to use our new exercise energy calculator (1:25:05)
How to NOT use our new exercise energy calculator (1:28:41)
Miscellaneous (off-topic) closing thoughts (1:35:44)
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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