MASS Office Hours Episode 2 (Muscle Retention, Exercise Variety, Strength Blocks for Hypertrophy)
Sep 23, 2023
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In this podcast, Dr. Eric Trexler and Dr. Eric Helms discuss translating research into practical decisions, preserving muscle during weight loss, benefits of exercise variety, adjusting calorie targets for bulking up, and Dr. Helms' contest prep diet.
Exercise variation is goal-dependent for strength vs. hypertrophy in fitness programs.
Gradual vs. larger calorie increases when transitioning out of a diet vary by preferences and goals.
Variety vs. variation in nutrition play distinct roles in optimal caloric adjustments based on individual needs.
Deep dives
Variation and variety in exercise selection
When it comes to exercise variations and accessories, the need for variation depends on the specific goals. For strength and performance, specific exercises are typically prioritized based on their specificity to the task. However, for hypertrophy or bodybuilding, a greater variety of exercises may be warranted to ensure proportional development and target specific muscle groups. The level of variation in exercise selection is dependent on individual goals, body composition, and training experience.
Adding calories during a weight gain phase
When transitioning out of a diet or during a weight gain phase, adding calories can be done gradually or in larger increments. While some individuals may prefer adding a few calories per week, others may opt for a larger increase all at once. The decision depends on personal preferences and the desired rate of weight gain. Generally, a conservative increase of around 100 calories per week is a reasonable starting point. Monitoring weight changes over a couple of weeks can help determine if further adjustments are needed.
Variety vs. variation in nutrition
Variety and variation in nutrition have different implications. Variety relates to consuming different types of foods, while variation refers to making intentional changes in caloric intake. While variety in food choices is important for overall nutrition, variation in caloric intake can be used strategically during weight gain phases. The size of jumps in caloric intake depends on individual circumstances and goals, and smaller jumps of around 100 calories at a time are generally recommended.
Reverse dieting and energy expenditure
Reverse dieting, which entails gradually increasing caloric intake after a period of dieting, does not necessarily lead to an increase in energy expenditure. It is more likely that energy expenditure influences the increase in calories and not the other way around. The relationship between caloric intake, energy expenditure, and body mass is complex, and individual responses may vary. In practice, a conservative increase in calories based on predicted maintenance is a reasonable approach, allowing for adjustments as needed based on weight changes over time.
The importance of meaningful calorie reduction/addition
One of the main ideas discussed in this podcast episode is the importance of making meaningful adjustments to calorie intake. The host emphasizes the need to carefully consider the impact of adding or reducing calories in terms of overall food units. For example, adding an apple to a meal can be considered a suitable and meaningful increase in calories, while obsessing over small calorie increments can lead to psychological stress and unhealthy behaviors.
The impact of rep range on hypertrophy
Another key point discussed in the podcast is the relationship between rep range and hypertrophy. The hosts delve into the misconception that specific rep ranges are necessary for maximal muscle growth. They explain that while there may be an optimal range for hypertrophy stimulation, the effectiveness of strength training in promoting hypertrophy cannot be ignored. The hosts refer to studies showing that lower rep ranges can be as effective as higher rep ranges for inducing muscle growth, as long as progressive overload, sufficient volume, and proximity to failure are considered.
In the 2nd episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms to discuss evidence-based fitness strategies and answer questions from listeners.
They begin by discussing how to translate effect sizes from research into real-world decisions, then they answer listeners’ questions about preserving muscle during weight loss, the importance of exercise variation/variety, how to adjust calorie targets while bulking up, Dr. Helms' contest prep diet, 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
00:06:19 How do you translate effect sizes into “real world” meaning/decision making? How big does an effect size need to be in order to be “worthwhile?”
00:17:38 How quickly can you lose weight without losing any muscle at all? How much total weight can you lose without losing any muscle at all? What’s the best way to prevent muscle loss during a weight loss phase?
00:38:12 If you’ve got a solid training program and you’re utilizing progressive overload, can you keep doing the exact same exercises forever, or is it beneficial to incorporate more exercise variation/variety?
00:49:40 When increasing calories to gain weight, how large should your calorie target increases be?
01:05:49 Now that Dr. Helms is 9 days out from a bodybuilding competition, what does his diet look like?
01:13:32 Do strength-focused training blocks help with long-term hypertrophy goals?
01:23:26 Concluding remarks
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