Iron Culture presented by MASS

MASS Office Hours Episode 18: Lifting for Endurance, HR Zones for Lifting, Lower-Back Training

Jan 14, 2024

Topics include lifting recommendations for endurance athletes, heart rate zones for lifting, lower back training, finding the right set volume, troubleshooting training plateaus, sacrificing sleep for training frequency, and more.

01:21:55

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Quick takeaways

When determining an individual's volume sweet spot, start with a conservative weekly set target and adjust based on progression and feedback.

Consider factors like session RPE, discomfort, perceived recovery status, and fatigue levels to determine the appropriate volume and intensity.

Tailor your training to your available time and prioritize intensity to optimize results, but be cautious of sacrificing sleep for increased volume.

Deep dives

Starting with a conservative weekly set target

When determining an individual's volume sweet spot, it can be helpful to start with a conservative weekly set target. For example, starting with 2-3 sets per exercise in the first week and monitoring the trainee's response to gauge their recovery and training readiness.

Introduction

4min

The Benefits of Resistance Training for Endurance Athletes

28min

Chat Response: Erector Training and Blood Pressure Concerns

3min

Spinal Loading for Bone Mineral Density and Squatting Misconceptions

11min

Optimizing Training Frequency and Time

25min

Maintaining a Training Habit and Seeking Individualized Guidance

9min

Wrapping up the show and addressing miscellaneous questions

4min

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 lifting recommendations for endurance athletes, heart rate zones for lifting, lower back training, finding the right amount of set volume, troubleshooting training plateaus, sacrificing sleep to increase training frequency/volume, 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!

Our next episode will begin at 7pm on January 17. If you'd like to submit a question ahead of time, please use this link:

https://forms.gle/9Ah39mefs8cuVa9H7

Time stamps:

0:00 Intro

1:48 Lifting recommendations for endurance athletes

9:53 Heart rate zones for lifting

18:39 Glycine and water retention

21:44 Direct lower back training

26:45 Optimal body-fat range for building muscle

32:20 Spinal erector training (proximity to failure)

34:14 Lifting for bone density

39:22 Finding the optimal set volume for you

43:40 Troubleshooting a plateau in the gym

48:28 Bodybuilding posing for beginners

52:17 Is total workout time a good proxy for managing volume, intensity, and rest periods?

1:00:31 Sacrificing sleep to increase training frequency/volume

1:11:14 Training around a foot injury

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Iron Culture presented by MASS

MASS Office Hours Episode 18: Lifting for Endurance, HR Zones for Lifting, Lower-Back Training

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Starting with a conservative weekly set target

Progressing and making adjustments

Monitoring fatigue and recovery

Being flexible and adaptable

Training Time Constraints and Optimal Volume

The Trade-Off between Volume and Sleep

Remember Everything You Learn from Podcasts