MASS Office Hours

MASS Office Hours Episode 26 (Progressive Overload Strategies + Q&A)

Mar 9, 2024

Progressive overload strategies, zone 2 cardio, rest days importance, velocity work, stretch-induced hypertrophy, specialization blocks, eccentric vs concentric training, creatine impact on sleep, importance of carbohydrates, and more discussed by Dr. Eric Trexler and Dr. Mike Zourdos in a Q&A session.

01:34:05

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Quick takeaways

Zone 2 cardio after strength training may lead to interference effects on muscle recovery and adaptation.

Adding HIIT on top of Zone 2 cardio can enhance aerobic fitness but timing is crucial to prevent interference with strength training.

During specialization phases, adjusting volume for non-prioritized muscle groups is essential for optimizing specialized training.

Deep dives

Zone 2 Cardio and Interference Effect with Strength Training

Incorporating three hours per week of Zone 2 cardio after strength training three to four days a week may raise concerns about potential interference effects on strength and hypertrophy. The duration and intensity of Zone 2 cardio, especially if done right after strength training, could impact recovery and muscle adaptation. While Zone 2 cardio is beneficial for overall health and endurance, the proximity to strength training sessions may increase the risk of interference, particularly if done immediately after lower body workouts. To mitigate the potential interference effect, spacing out cardio sessions or considering the timing of aerobic exercise relative to strength training could be beneficial.

Introduction

3min

Evolution of Progressive Overload Strategies

11min

Adjusting Training Load with Rate of Perceived Exertion (RIR)

30min

Muscle Growth, Stretching, and Training Strategies

25min

Hypertrophy Strategies: Prioritizing Eccentric vs Concentric Lifting

2min

Optimizing Performance Through Strategic Carbohydrate Timing

14min

Muscle Growth Study and Viewer Engagement

7min

Discussion on Remarkable Duke Baseball Game and Sports Culture

3min

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include Progressive overload strategies, zone 2 cardio and interference effect, the importance of rest days, doing velocity work during rest periods, stretch-induced hypertrophy with low loads, specialization blocks, eccentric versus concentric training, creatine and sleep quality, the importance of carbohydrate, 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! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 Introduction

3:22 Progressive overload strategies

7:29 Pre-planned absolute or percentage progression

12:26 Progression based upon RIR or velocity

23:19 Plus set (AMRAP) performance

28:25 Tying Load Progression to a Set Benchmark

35:25 Tying Load Progression to a Rep Benchmark

44:17 Stretch-induced hypertrophy with low loads

47:01 Zone 2 cardio and interference effect

52:36 Maintaining strength/muscle during specialization blocks

1:00:38 Are rest days absolutely necessary?

1:08:12 Eccentric versus concentric training

1:10:12 Going to sleep with depleted glycogen stores: good or bad?

1:12:22 Carbs for explosive performance

1:15:29 Velocity work during rest periods

1:19:33 Protein quality scores: worth worrying about

1:21:44 Creatine and sleep quality

1:24:57 How much growth was observed in the “52 sets/week” study?

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