Partial ROM, Intra-Workout Carbs, MASS Research Roundup
The Stronger By Science Podcast
The Science of Meal Frequency and Hypertrophy
In the past year, i've written about meal frequency and protein distribution. I always felt that three high protein meals a day was better than two. And in the course of writing these two articles, they largely confirm that particular perspective. Another series of articles that has become more and more important to me over time is i wrote a couple s about vegan diets.
Today’s episode begins with a reminder about the current Black Friday Sale for the MASS Research Review, which ends November 29. After that, Greg and Eric share updates regarding their dueling Road to the Stage and Road to Athens segments. Next, Greg delivers the Feats of Strength segment, which features a legend in the world of iron sports. After that, Greg and Eric discuss some of their favorite MASS articles from the past year or so, with topics including p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements, partial-ROM training, the interference effect (concurrent training), and muscle damage. Finally, Eric answers some listener questions about soy protein and intra-workout carbohydrate, then closes out the show by recommending some focus-enhancing music to play while you work.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage (4:45)
Road to Athens (12:19)
Feats of Strength (19:50)
MASS Research Roundup (27:59)
Eric’s study roundup (p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements) (29:42)
Key links:
- https://www.strongerbyscience.com/p-ratios/
- https://www.strongerbyscience.com/p-ratios-rebuttal/
- https://www.strongerbyscience.com/p-ratios-rebuttal-2/
- https://pubmed.ncbi.nlm.nih.gov/33172506/
- https://pubmed.ncbi.nlm.nih.gov/33599941/
- https://www.strongerbyscience.com/glycogen-depletion/
- https://pubmed.ncbi.nlm.nih.gov/33741447/
- https://www.ncbi.nlm.nih.gov/pubmed/28682933
- https://www.ncbi.nlm.nih.gov/pubmed/31800470
- https://pubmed.ncbi.nlm.nih.gov/34666412/
- https://pubmed.ncbi.nlm.nih.gov/34154603/
- https://www.strongerbyscience.com/betaine/
Partial Range of Motion Training Might Increase Muscle Growth (If You Do the Right Type of Partials) (57:55)
- Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried Out at Long Muscle Lengths. Pedrosa et al. (2021)
- Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Sato et al. (2021)
Does the Interference Effect Get Larger as Training Status Increases? (1:19:27)
- Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis. Petré et al. (2021)
Does Eccentric Training Always Cause More Muscle Damage? (1:32:33)
- Eccentric Exercise Per Se Does Not Affect Muscle Damage Biomarkers: Early and Late Phase Adaptations. Margaritelis et al. (2020)
Q&A (1:52:38)
Any concerns regarding upper limits for soy intake? (1:52:45)
Links:
- https://pubmed.ncbi.nlm.nih.gov/30042516/
- https://examine.com/nutrition/is-soy-good-or-bad/
- https://pubmed.ncbi.nlm.nih.gov/33599941/
On the topic of intra-workout carbohydrate beverages: are fancy carb sources actually better, or would a traditional sports beverage be equally effective? (2:02:18)
Links:
- https://pubmed.ncbi.nlm.nih.gov/26373645/
- Recommendations for carb intake during exercise
To Play Us Out: Focus-Enhancing Music (2:12:35)
- https://open.spotify.com/artist/7DWL1f2n0bdG747Hb1SUrC
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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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