MASS Office Hours

MASS Office Hours Episode 19 (Bulking, Body Image, Volume Progression)

Jan 20, 2024

Topics discussed in this podcast include bulking calories, pursuing fat loss with negative body image, creatine options, contaminants in protein powders, sleep impact on workouts, pre-exercise stretching effects, optimal training frequency, and a comprehensive approach to volume progression.

01:25:01

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Quick takeaways

Resistance training should be incorporated into a weight loss plan to maintain muscle mass and prevent muscle loss.

Lifting weights can help facilitate fat loss, prevent weight regain, and promote satiety during and after weight loss.

While plant-based protein powders may contain trace amounts of heavy metals, the exposure is considered negligible and safe.

Deep dives

Inside Out Programming: Flexibility in Muscle Group Training

The perception of change in my programming approach is a misunderstanding. My programming has always focused on inside-out programming, which means working from a perspective of what needs to be done in a microcycle and distributing it for optimal recovery and sales. The misconception may have come from the characterization of my training as full body five days a week, which was incorrect. My programming is determined by individual needs and goals, focusing on muscle groups that require development. This approach allows flexibility in training different muscle groups on different days. I adjust the programming based on the needs of the individual and their goals, whether that involves specific muscle group days or a different approach.

Introduction

2min

The Optimal Caloric Surplus for Maximizing Hypertrophy

18min

Addressing Negative Body Image Concerns in Coaching

17min

Discussion on the Advantages and Disadvantages of Creatine Hydrochloride

3min

Discussion on Heavy Metals in Plant-Based Protein Powders

5min

Weight Loss, Resistance Training, and Muscle Mass

18min

Differentiating Red S from Other Types of Malnutrition

19min

Gradually Increasing Set Volume for Progress

3min

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include bulking calories, pursuing fat loss in the context of negative body image, creatine, contaminants in protein powders, sleep, pre-exercise stretching, optimal training frequency for hypertrophy, a comprehensive approach to volume progression, 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://forms.gle/9Ah39mefs8cuVa9H7

Time stamps: 0:00 Introduction 2:16 Optimal caloric surplus for hypertrophy 20:19 Pursuing fat loss in the context of negative body image 37:34 Creatine hydrochloride versus creatine monohydrate 40:37 Contaminants in animal-based and plant-based protein powders 45:28 Diet versus exercise for weight loss 50:26 Splits versus whole-body training 58:56 Cortisol blockers 1:00:05 Impact of reduced sleep after a tough workout 1:01:09 Effects of pre-exercise stretching 1:03:11 Relative energy deficiency in sport (RED-S) versus “malnutrition” 1:10:31 Optimal training frequency for hypertrophy 1:13:08 A comprehensive approach to volume progression

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