Fatigue Mechanisms, HIIT Programming, and Sex Disparities in Research
The Stronger By Science Podcast
High Intensity Interval Training - Work to Rest Ratio
If i'm doing a hit or a sit work out, i try to make the he total duration of the session somewhere between 15 and 25 minutes. But you don't want to go overboard with high intensity interval training. My my favorite proto call by far, is one minute of very high intensity, one minute of, uh, active rest.
In today’s episode, Greg and Eric revisit the topic of buffering supplements and fatigue as Eric presents a Research Review about the mechanisms driving neuromuscular fatigue. After that, Greg discusses his cover story from the most recent issue of the MASS Research Review, which is also available at strongerbyscience.com. In the article, Greg explores under-representation of female participants within strength, hypertrophy, and supplement research. The discussion covers the extent of the disparity, the surprising observation that the gap is getting worse over time, and how this research imbalance impacts training and nutrition recommendations for female lifters. Next, Eric shares a Coach’s Corner segment about programming high-intensity interval training (HIIT) and sprint interval training (SIT) for lifters. Finally, to close out the show, Eric and Greg share some music and video game recommendations.
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.
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.
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)
Road to the Stage / Road to Athens (1:26)
Feats of Strength (6:53)
Research Review: Fatigue mechanisms (8:32)
- Lactic Acid and Exercise Performance
- Peripheral fatigue: new mechanistic insights from recent technologies
- Neural Contributions to Muscle Fatigue: From the Brain to the Muscle and Back Again
- Phosphate and acidosis act synergistically to depress peak power in rat muscle fibers
The major challenges (and low success rates) of mechanistic speculation (23:07)
SBS Article Discussion: Where are all the Female Participants in Strength, Hypertrophy, and Supplement Research? (29:32)
- Where Are All The Female Participants In Strength, Hypertrophy, And Supplement Research?
- Strength And Physique Systematic Review And Meta-Analysis Master List
Do findings from male participants typically generalize to female participants? (42:25)
Why more research with female participants is needed (53:27)
Coach’s Corner: HIIT programming (59:27)
- High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol
- Endurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training
- Central and peripheral fatigue following non-exhaustive and exhaustive exercise of disparate metabolic demands
- Exercise-induced muscle damage following a bout of sport specific repeated sprints
Clarification about sex disparities in research (1:16:12)
To Play Us Out: The Black Keys, Hill Country Blues, and Pokémon Legends: Arceus (1:24:52)
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.
The AI-powered Podcast Player
