MASS Office Hours

MASS Office Hours Episode 9 (Muscular Fatigue, Sleep Quality, Boosting Metabolism)

Nov 11, 2023

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.

01:38:09

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Quick takeaways

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.

Introduction

4min

Cycle-based Training and Critique of Cycle-synced Recommendations

4min

Incorporating Menstrual Cycle Phase into Training Programs for Women

12min

The Impact of Caffeine on Sleep Quality

27min

Maintaining Muscle in Caloric Deficit

18min

Research and Practice: Finding Balance

12min

Optimal rep ranges for beginners

19min

Engagement, Support, and Promotion

2min

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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