#235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.
Dec 19, 2022
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Layne Norton, Ph.D., is a nutrition expert, physique coach, and natural bodybuilder. He dives into powerful training principles suitable for all fitness levels and shares insights from his powerlifting career. Topics include the benefits of creatine supplementation, evolving views on nutrition, and how strength training enhances longevity. Layne discusses common nutrition myths, the importance of dietary flexibility, and strategies for effective weight management, emphasizing the balance between enjoying exercise and achieving goals.
Progressive overload is a key principle in strength training to stimulate muscle growth.
Compound movements like squats and deadlifts are crucial for overall strength and muscle development.
Testosterone contributes to muscle gain and strength, giving men a potential advantage.
Powerlifters focus on consuming sufficient calories, protein, carbs, and fats for intense training.
Lower LDL cholesterol levels are beneficial for cardiovascular health and overall mortality risk.
Intermittent fasting combined with sufficient protein intake can be effective for strength and size goals.
Deep dives
The Importance of Progressive Overload in Strength Training
Progressive overload, which involves gradually increasing the weight on the bar or the number of reps or sets, is a key principle in strength training. It helps to stimulate muscle growth and strength gains. Whether starting with lighter weights and gradually increasing or using heavier weights and maintaining the same number of reps, progressive overload can be applied in various ways to achieve strength goals.
The Benefits of Compound Movements in Strength Training
Compound movements, such as squats, bench presses, and deadlifts, play a significant role in strength training. These exercises target multiple muscle groups simultaneously, allowing for greater overall strength and muscle development. While variations like leg presses and hip thrusters can be effective, compound movements mimic real-life functional movements and provide a solid foundation for strength and power.
The Potential Impact of Testosterone in Muscle Gain
The presence of testosterone in the body, whether natural or exogenous, can contribute to muscle gain and strength. Testosterone has been shown to increase the number of satellite cells, which are crucial for muscle repair and growth. While women can also gain muscle and strength, men tend to have higher testosterone levels, providing them with a potential advantage in terms of lean mass potential.
The Role of Nutrition in Powerlifting
Powerlifters often focus on consuming sufficient calories and macronutrients to support intense training sessions and aid in muscle recovery and growth. While individual needs may vary, ensuring an adequate intake of protein, carbohydrates, and fats is essential. Creatine supplementation is also common in powerlifting due to its potential benefits in increasing muscle strength and power.
Reevaluating the Impact of LDL Cholesterol on Cardiovascular Health
Previously, I believed that LDL cholesterol was not as important as the HDL to LDL ratio and particle size. However, after reviewing Mendelian randomization studies and evidence on mortality, I've changed my opinion. Lower LDL cholesterol levels appear to be beneficial for cardiovascular health and overall mortality risk. This change in perspective has also influenced my views on saturated fat intake.
Reconsidering the Use of Branch Chain Amino Acids (BCAAs)
In the past, I was a proponent of using BCAAs as a workout and recovery supplement. However, based on current research, I no longer believe that BCAAs provide significant benefits when compared to regular protein intake, especially when considering the cost and taste issues. I now prioritize whey protein over BCAAs for recovery and muscle protein synthesis.
Revisiting Intermittent Fasting
I used to have reservations about traditional intermittent fasting, particularly the 16-8 fasting protocol due to concerns about potential muscle loss. However, recent studies have shown that when combined with resistance training and sufficient protein intake, there does not appear to be a significant difference in lean mass between individuals practicing intermittent fasting and continuous eating. While intermittent fasting may not be optimal for bodybuilders seeking maximal muscle gain, for the average person, it can still be an effective approach for achieving strength and size goals.
Effects of high protein diets on fasting and anabolic stimulus
High protein diets can have similar effects to fasting, particularly on liver metabolism. It is suggested that instead of worrying about breaking a fast, individuals can combine intermittent fasting with increased protein intake to ensure an anabolic stimulus. The most important protein dosing of the day may be breakfast, as it follows a period of significant fasting. Protein intake in the morning can help meet the total daily protein requirement. This theory emphasizes the importance of protein intake and its timing for optimal health.
Controversies and misconceptions in different dietary approaches
Various dietary approaches often lead to controversies and misconceptions. For example, some low-carb enthusiasts may disregard carbohydrates altogether while consuming high amounts of fats and processed meats. Similarly, proponents of flexible dieting may try to include as much junk food as possible, without considering the overall nutritional balance. These extremes can be detrimental. Another example is the debate surrounding fiber. While some anti-fiber advocates argue against its importance, research consistently shows that fiber reduces the risk of cardiovascular disease and cancer. It is best to find a balanced approach, incorporating a variety of nutrient-dense foods.
The carnivore diet and elimination diets
The carnivore diet, which involves only consuming meat, is supported primarily by anecdotal evidence. While it may lead to weight loss, the long-term effects and potential health risks are still unclear. Elimination diets, on the other hand, can be effective in identifying food sensitivities. People often eliminate all plant-based foods to observe any improvement in symptoms. However, it is recommended to reintroduce foods gradually to determine specific triggers. The overall message is to find what works best for each individual, while considering the benefits of a balanced and varied diet.
Summary and insights
Maintaining a healthy lifestyle involves finding a balance between different dietary approaches. High protein diets can provide similar effects to fasting and protein dosing in the morning is important. Controversies and misconceptions exist in various dietary camps, and extremes should be avoided. The carnivore diet lacks substantial evidence and elimination diets can help identify food sensitivities. It is essential to find a personalized approach that includes a wide range of nutrient-dense foods and incorporating fiber. Monitoring and adjusting dietary choices can lead to better health outcomes in the long term.
Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder and powerlifter, and two-time previous podcast guest. In this episode, Layne discusses his training as a powerlifter and shares training principles that non-powerlifters can apply to improve muscle strength and mass. Layne goes in-depth on creatine supplementation, including the benefits for lean mass and strength, and addresses the common arguments against its regular usage. Additionally, Layne touches on many areas of nutrition, including how his opinions have changed on certain topics. Layne also touches on the subjects of protein, fiber, and fat in the diet, as well as the different tools and dietary approaches for energy restriction.
We discuss:
The sport of powerlifting and Layne’s approach during competitions [2:30];
Training for strength: advice for beginners and non-powerlifters [13:15];
Low-rep training, compound movements, and more tips for the average person [23:15];
How strength training supports longevity and quality of life: bone density, balance, and more [28:15];
Peak capacity for strength as a person ages and variations in men and women [33:00];
Effects of testosterone (endogenous and exogenous) on muscle gain in the short- and long-term [36:45];
How Layne is prepping for his upcoming IPF World Masters Powerlifting competition [44:00];
Creatine supplementation [54:30];
How important is rep speed and time under tension? [1:05:30];
Validity of super slow rep protocols, and the overall importance of doing any exercise [1:12:45];
Navigating social media: advice for judging the quality of information from “experts” online [1:23:00];
Layne’s views on low-carb diets, the tribal nature of nutrition, and the importance of being able to change opinions [1:34:45];
Where Layne has changed his views: LDL cholesterol, branched-chain amino acid supplementation, intermittent fasting, and more [1:42:00];
The carnivore diet, elimination diets, and fruits and vegetables [1:55:15];
Fiber: Layne’s approach to fiber intake, sources of fiber, benefits, and more [2:00:15];
Confusion around omega-6 polyunsaturated fatty acids and the Minnesota Coronary Experiment [2:05:00];
Layne’s views on fats in the diet [2:13:00];
Flexible dieting, calorie tracking, and the benefits of tracking what you eat to understand your baseline [2:18:00];
The nutritional demands of preparing for a bodybuilding show [2:30:45];
The psychological effects of aging and changes to one’s identity [2:42:00]; and
