The Effect Size of Plios on Hypertrophy

In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio.

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TIME STAMPS

Intro/Announcements (0:00)

Q&A: How does sauna bathing impact recovery and training adaptations? (3:54)

• Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna
• Effects of Postexercise Sauna Bathing on Recovery of Swim Performance
• Effect of post-exercise sauna bathing on the endurance performance of competitive male runners
• Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners
• The Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance Athletes

Research Review: Plyometrics for hypertrophy (23:58)

• Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review
• Effect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-Analysis
• Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysis
• Smith Machine Curl Throw by Jim Stoppani

Q&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)

• The influence of mindful eating and/or intuitive eating approaches on dietary intake: A systematic review

Health at every size, body positivity, and embracing body diversity (1:00:27)

To Play Us Out: Update on Ohio culture (1:18:50)

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