Topics discussed include changing training programs based on menstrual cycle phase, sex differences in muscle fatigue, impact of sleep on gains, effects of caffeine on sleep quality, boosting metabolism, applying research to practice, teaching exercises to beginners, and more.
Resistance training can help maintain bone health in individuals with early onset osteoporosis.
Carefully balancing caloric intake, energy deficit, and protein consumption is important for muscle maintenance during severe caloric deficits.
Full-body workouts may be more appropriate for a two-times-per-week training program.
Adding muscle mass does not have a significant impact on resting metabolic rate.
Deep dives
Importance of Physical Activity for Bone Health
Physical activity, including resistance training, is important for maintaining bone health, even for individuals with early onset osteoporosis. It is recommended to consult with a medical professional to address the underlying causes of osteoporosis, such as low estrogen or energy deficiency, and to develop an appropriate treatment plan. Resistance training can be included in the treatment plan to help maintain muscle mass and bone strength.
Effect of Severe Caloric Deficit and Ketogenic Diet on Muscle Maintenance
Severe caloric deficits, even with a high protein ketogenic diet and intense resistance training, may make it difficult to maintain muscle mass. Larger caloric deficits can impede muscle maintenance and may lead to muscle loss. While high protein intake is beneficial, extreme energy deficits and ketosis may limit muscle preservation. It is advisable to carefully balance caloric intake, energy deficit, and protein consumption while considering the individual's specific goals and health status.
Frequency of Training in a Two-Times-Per-Week Program
In a two-times-per-week training program, volume and intensity can be adjusted to fit within the allotted time for each session. Given the limited training frequency, full-body workouts may be more appropriate. The key is to distribute the available time effectively and tailor the program to ensure the volume aligns with the window of training. Starting with an intentionally low volume may be suitable for beginners, while intermediate and advanced individuals should focus on optimizing volume within the time constraints.
Effectiveness of Resistance Training in a Severe Caloric Deficit
In a severe caloric deficit, resistance training can help preserve muscle mass, but gains may be limited. While high protein intake and intense resistance training are beneficial, extreme energy deficits may undermine muscle maintenance efforts. It is important to carefully manage the energy deficit, monitor muscle response, and adjust dietary and training strategies accordingly to support muscle maintenance during severe caloric deficits.
Importance of Customizing Training Sessions
When it comes to training, it is important to be open-minded and customize sessions according to individual needs. Rather than adopting a one-size-fits-all approach, consider what will work best for each individual in different scenarios.
The Myth of Boosting Metabolism
Contrary to common belief, adding muscle mass does not have a significant impact on resting metabolic rate. The metabolic rate of muscle tissue is only about three times higher than that of adipose tissue. Therefore, even with significant muscle gains, the increase in resting metabolic rate is not substantial.
The Role of Research in Guiding Practice
Research should guide practice to the extent that it provides high-quality evidence applicable to the specific scenario. However, it is important to remember that research is not the sole determinant of decision-making. Practical factors, individual preferences, and context should also be taken into consideration when implementing research findings.
In this live episode of the MASS Office Hours podcast, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like changing training programs based on menstrual cycle phase, sex differences in muscle fatigue, the impact of sleep on gains, the effects of caffeine on sleep quality, metabolism, applying research to practice, teaching exercises to beginners, and 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 November 15. If you'd like to submit a question, please use this link:
https://forms.gle/9Ah39mefs8cuVa9H7
Time stamps:
0:00 Introduction
3:52 Should training change based on menstrual cycle phase?
13:45 Are there meaningful sex-based differences in muscle fatigue
20:00 What is the impact of caffeine on sleep?
30:51 How does sleep affect hypertrophy and strength outcomes?
57:18 Besides adding muscle mass, is there a way to boost metabolism?
1:05:09 To what degree should research guide practice?
1:17:29 What rep ranges are best for learning a brand new exercise?
1:30:43 Eric’s reflections on his early work as a strength and conditioning coach
1:36:32 Concluding remarks
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