Do You Have Hypertrophy in Your Lower Body Muscles?

In this week’s episode, Eric presents a Research Review about the effects of fish oil on recovery and body composition, and answers a listener’s question about body-fat set points, settling points, and alternative models to explain weight regulation. In addition, Greg shares a brief research review about sports psychology, and answers listeners’ questions about training at long muscle lengths, micro-workouts, and junk volume. To close out the show, Eric revisits the topic of seed oil scaremongering.

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)

Research Review: Effects of fish oil on recovery and body composition (2:04)

• Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise
• Impact of varying doses of omega-3 supplementation on muscle damage and recovery after eccentric resistance exercise
• Muscle hypertrophy induced by N-3 PUFA supplementation in absence of exercise: a systematic review of randomized controlled trials
• N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review
• Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials

Research Review: Sport psychology (21:43)

• Sport psychology and performance meta-analyses: A systematic review of the literature

Q&A: Can you address/summarize the topic of body-fat set points? (34:08)

• Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity

Q&A: What is the proposed mechanism by which working muscles at longer muscle lengths produces more hypertrophy? (45:00)

Q&A: Would “micro-workouts” be helpful for building muscle? For example, getting 100 daily reps of bicep curls by doing 10 sets of 10 throughout the day. (53:58)

Q&A: On the topic of “junk volume” - what are your thoughts on a maximum number of sets per session for a given muscle group? (58:57)

• Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals

To Play Us Out: An update on seed oils (1:05:25)

• A Comprehensive Rebuttal to Seed Oil Sophistry
• Of Rats and Sydney Diet-Heart: Drawing a Line Under Polyunsaturated Pseudoscience

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.