MASS Office Hours

MASS Office Hours Episode 4 (Exercise + Cognition, Training Around Back Pain, Adjusting Volume)

Oct 7, 2023

Topics discussed include benefits of exercise for memory, optimal amino acid profiles in protein sources, weight fluctuations while traveling, using 'exercise snacks,' training around lower back injuries, resistance training and protein intake for older adults, adjusting volume in training, applying evidence-based fitness concepts, and celebrating Dr. Helms' bodybuilding success.

01:25:13

Creator website

Episode guests

Mike Zourdos

AI Summary

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Adjusting training volume based on individual needs and recovery capacity is more important for progress than pushing to maximum recoverable volume (MRV) at the end of each mesocycle.

Maintaining adequate protein intake during weight loss is essential for muscle maintenance and overall health, low protein diets may not aid in reducing excess skin after weight loss.

For muscle growth, cycling high volumes of sets (30-40 per week) can be beneficial as part of a strategy, but should not be used continuously, and protein intake should be evenly distributed throughout the day for optimal results.

Deep dives

Training to maximum recoverable volume at the end of each mesocycle

At the end of each mesocycle, the question of whether to train to maximum recoverable volume (MRV) arises. While there is limited data on this topic, it is important to consider that just because you can train at MRV doesn't mean you should. The focus should be on making progress rather than simply doing more volume. It is not necessary to push to MRV at the end of each mesocycle. Instead, listen to your body and adjust volume based on your individual needs and recovery capacity. While training at high volume at the end of a mesocycle can be done, it doesn't guarantee more progress and should be approached with caution. Ultimately, the decision should be based on your individual circumstances and goals.

Introduction

3min

Exercise, Memory, and Cognitive Function

12min

Optimal Amino Acid Profile and Protein Sources

6min

Navigating Weight Fluctuations and Exercise Snacks

20min

Optimizing Resistance Training and Protein Intake for Older Adults

26min

Applying Scientific Knowledge in Personal Training

13min

Celebrating Dr. Eric Helms' Bodybuilding Triumph and Podcast Promotion

4min

In episode 4 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. To begin, they discuss the benefits of exercise for memory and brain health, including the physiological mechanisms driving these benefits. After that, Eric and Mike answer listener questions on topics like weight fluctuations while traveling, the quality of various protein sources, training around lower back injuries, adjusting volume throughout a mesocycle, applying evidence-based concepts as a personal trainer, and much more.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

Time stamps:

00:00:00 Introduction

00:01:04 Benefits of exercise for memory and cognition

00:16:35 “Optimal” amino acid profile for dietary protein sources

00:22:31 Feeling "fatter" while traveling to different climate

00:27:16 Using "exercise snacks" to split up exercise sessions

00:35:42 Alternative exercises for people with lower back pain

00:42:46 Resistance training and protein intake in older adults; protein timing

00:51:15 Low-protein diets and excess skin

00:53:44 Adjusting volume throughout a mesocycle

01:01:04 Protein distribution throughout the day

01:03:35 Observational versus experimental evidence for protein intake

01:07:55 How to apply evidence-based fitness information

01:21:23 Congratulating Dr. Helms

01:23:23 Concluding remarks

Get the Snipd
podcast app

Unlock the knowledge in podcasts with the podcast player of the future.

AI-powered
podcast player

Listen to all your favourite podcasts with AI-powered features

Discover
highlights

Listen to the best highlights from the podcasts you love and dive into the full episode

Save any
moment

Hear something you like? Tap your headphones to save it with AI-generated key takeaways

Share
& Export

Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more

AI-powered
podcast player

Listen to all your favourite podcasts with AI-powered features

Discover
highlights

Listen to the best highlights from the podcasts you love and dive into the full episode