MASS Office Hours Episode 47 (Bulking P-Ratios + Q&A)

In this episode of "Office Hours Live," Dr. Eric Trexler and guest Dr. Eric Helms dive into a variety of topics in exercise science and nutrition. They begin by discussing the latest MASS Research Review, touching on sugar alcohols and cardiovascular risk, as well as the relationship between muscle mass and powerlifting performance. A significant portion of the episode is dedicated to an in-depth exploration of the "p-ratio" concept in fitness and bodybuilding, including its origins, applications, and potential misinterpretations, supported by a study on sumo wrestlers. The hosts then engage in a Q&A session, addressing concerns about fish consumption and mercury, the accuracy of repetitions in reserve (RIR) estimates in research, and the effects of rest redistribution and cluster sets on hypertrophy and power production. They also discuss proper Romanian Deadlift (RDL) technique, programming choices for back exercises, and the impact of training at different muscle lengths on hypertrophy and strength. The episode concludes with comprehensive explanations of progressive overload, volume load, and how to gauge progress in resistance training, as well as strategies for calorie distribution during bulking phases.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office-hours/

Time Stamps:

0:00: Intro & Discussion about the latest MASS Research Review issue, including articles on sugar alcohols and cardiovascular risk, and whether getting more muscular makes you a better powerlifter.

4:14: In-depth discussion about the concept of "p-ratio" in fitness and bodybuilding, including its origins, applications, and potential misinterpretations. They also discuss a study on sumo wrestlers and its implications for the p-ratio debate.

31:18: Q&A session begins. Discussion about fish consumption and mercury concerns.

35:11: Conversation about estimating repetitions in reserve (RIR) during resistance training and its accuracy in research studies.

38:46: Discussion on rest redistribution and cluster sets in training, and their effects on hypertrophy and power production.

43:46: Brief history of desiccated liver tablets as a supplement in bodybuilding.

45:19: Eric Helms shares his experience with recovering from a hamstring injury while training.

47:37: Detailed explanation of proper Romanian Deadlift (RDL) technique and common mistakes.

53:23: Eric Helms discusses his programming choices for back exercises and recovery management.

56:45: Extensive discussion on training at different muscle lengths, its impact on hypertrophy and strength, and practical applications for various exercises.

1:13:30: Conversation about calorie distribution during bulking phases.

1:19:08: In-depth explanation of progressive overload, volume load, and how to gauge progress in resistance training.

1:26:20: Closing remarks and show wrap-up.