Body Recomposition, Estimating Energy Expenditure, and Sex Differences in the Bench Press

Today’s episode features a huge breakthrough in Eric’s Road to Athens segment, which leads to a mini Coach’s Corner segment about training around hip pain. After that, Eric discusses his recent Stronger By Science article about body recomposition and gaining strength or muscle mass while in a caloric deficit. Finally, much of the show is dedicated to reviewing the research covered in the newest “Best of MASS” issue, which is now free to download. To close out the show, Eric provides further proof that reading is bad, and Greg provides some media recommendations (and anti-recommendations).

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MASS Research Review

• Get the free 130-page "Best Of" issue of MASS Research Review. This brand new "Best Of" issue of MASS contains 5 articles, 2 videos, and 10 Research Brief articles breaking down some of the best and most relevant nutrition, strength, and physique research from 2021-2022.
• Subscribe to the MASS Research Review during the big anniversary sale (ending May 3).

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements: MASS Anniversary Sale (0:00)

Feats of Strength (4:04)

• Krzysztof Weirzbicki

Road to the Stage / Road to Athens (8:13)

Coach’s Corner: Training around hip pain (11:26)

SBS Article Discussion: Building Muscle in a Caloric Deficit: Context is Key (20:25)

Research Roundup: MASS anniversary edition (44:06)

• All articles and studies discussed in this segment can be found here

A Heuristic For Estimating Energy Expenditure During Resistance Training (44:34)

The Bench Press May Target Different Muscles in Male and Female Lifters (55:06)

Attentional Focus May Influence Strength Development (1:02:53)

The Interference Effect is Getting Less Scary by the Day (1:20:39)

• Episode 74: Energy Compensation, Interference Effect, Underestimating Supplements

An Update on Sarcoplasmic Hypertrophy (1:21:01)

Extra-quick summaries (1:35:37)

• Replacing Animal Proteins With Plant Proteins: Are There Any Downsides?
• Collagen Protein Isn’t Great for Promoting Muscle Hypertrophy
• Adding Another Layer to the Energy Compensation Discussion
• Is Everything That’s Measured Worth Managing?
• Cold Exposure For Fat Loss: Physiology Can Be “Cool” Without Being Useful
• When and How are Flexible Templates Actually Useful?
• The Link Between Overtraining and Low Energy Availability
• The Most Comprehensive Look at Proximity to Failure Yet
• Time-Efficient Programming Strategies
• Periodizing Singles in Powerlifting Training

To Play Us Out: Why reading is bad, and media recommendations (1:47:42)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.