Iron Culture presented by MASS
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
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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.
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.
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