Reverse Dieting, Bodybuilding Mortality, and Optimizing Biomechanics
The Stronger By Science Podcast
Is It Possible to Optimize Exercises for Hypertrophy?
There's a study showing that binch press and triceps build like, different heads. Even relatively small variations of the same generalex es may be more or less effective. Seaded ham string curls were quite a bit more effective for hypertrophy than lying leg curls.
Today’s episode begins with updates from the dueling “Road to the Stage” and “Road to Athens” segments, followed by Feats of Strength. After that, Eric gives some contextualized clarifications about how the concept of “reverse dieting” has, in his opinion, been commonly misapplied. Next, Greg explores mortality rates among untested bodybuilders using a data-driven approach, and Eric provides a quick and practical “Coach’s Corner” segment about proactively managing your sleep and circadian rhythm in the winter months. Finally, Greg and Eric answer some listener questions, and Eric closes out the show by thanking the pharmaceutical industry for giving him a new lease on life.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (4:00)
Feats of Strength (7:36)
- John Haack deadlifts 903 lbs / 410 kg
- John Haack 600lb bench
- Emil Lundgren 200kg / 441lb bench
- Carlos Nasar 208kg clean and jerk
Contextualized Clarifications: Reverse Dieting (10:37)
- The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight Loss
- Reduced adaptive thermogenesis during acute protein-imbalanced overfeeding is a metabolic hallmark of the human thrifty phenotype
Research Review: Bodybuilding Mortality (34:26)
- Do Pro Bodybuilders Die Younger Than Average?
- MP47-17 RATES OF MORTALITY ARE HIGHER AMONG PROFESSIONAL MALE BODYBUILDERS
Coach’s Corner: Sleep and Circadian Rhythm Stuff (55:08)
- Effects of light on human circadian rhythms, sleep and mood
- Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations
Q&A (1:03:07)
How important is "optimizing" biomechanics for hypertrophy? (1:03:21)
How’s the transition from a meat-heavy omnivorous diet to a vegetarian diet? (1:18:57)
Should you stop taking creatine before and/or during a water cut? (1:23:33)
When tracking macros, how should we account for low-quality proteins like collagen? (1:26:27)
What are your personal and professional opinions on designated bouts of low-intensity cardio at a certain percentage of maximum heart rate versus step counts? Would either option be superior to the other? (1:39:44)
Do artificial sweeteners increase appetite, food cravings, or caloric intake at a subsequent meal? (1:49:39)
- NPR: Diet soda may prompt food cravings, especially in women and people with obesity
- Obesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward Processing
- Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysis
To Play Us Out: Thanking Big Pharma (2:07:37)
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