MASS Office Hours Episode 19 (Bulking, Body Image, Volume Progression)
Jan 20, 2024
auto_awesome
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.
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.
Importance of Lifting in Weight Loss
Lifting weights is important for weight loss. While diet is a key factor in weight loss, lifting can help maintain strength and muscle mass, resulting in better body composition outcomes. It is recommended to incorporate lifting into a weight loss plan to facilitate fat loss and prevent muscle loss. Novice lifters may experience even more significant fat loss due to muscle gains. Lifting can also help prevent weight regain and promote satiety during and after weight loss.
Concerns About Heavy Metals in Plant-Based Protein Powders
Some plant-based protein powders may contain trace amounts of heavy metals, but the levels are generally low and not clinically relevant. Independent analyses have found that heavy metal exposure from plant-based protein powders is within safe limits, even with regular consumption. While heavy metals may be slightly more present in plant-based protein powders compared to animal-based ones, the exposure is still considered negligible. It is recommended to consume protein powders in moderation and introduce dietary variety for optimal nutrition.
Considerations for Bulking and Cutting
When bulking or cutting, it is important to focus on both diet and exercise. While diet is crucial for weight loss, incorporating resistance training is important to maintain muscle mass and prevent muscle loss. Caloric deficits can lead to muscle loss, and resistance training helps mitigate this effect. Resistance training should be included in any weight loss plan to support muscle retention. It is advisable to work with a qualified professional who can design a program that meets individual needs and goals.
Increasing set volume and tracking progress
For advanced lifters, if measurable progress is occurring in the gym with increased strength or reps on a majority of lifts, the average set volume does not need to be increased. Focus on the average volume load over time to assess progress and determine if more volume is necessary. Performance gains indicate that overload is occurring, which is a strong indicator of possible muscle growth. However, be cautious of increasing volume purely based on performance as injuries and other issues can arise before performance starts to decline.
Volume progression and average volume
Establish an initial set volume and progress volume load within that set volume. When progress slows down, increase set volume. Assess average volume over time rather than focusing solely on week-to-week changes. It is not necessary to constantly increase volume if progress is being made, as there may be risks associated with excessive volume that can compromise long-term gains. Prioritize subjective recovery and progress when considering increasing volume.
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
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
