#37 - Bro Science vs Real Science (New Training Controversies) ft. Dr. Bret Contreras
Dec 16, 2018
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Dr. Bret Contreras, a PhD in sports science and a renowned strength training expert, dives deep into the intricacies of fitness. He discusses the Smith machine's value, challenging traditional barbell methods. The importance of the mind-muscle connection in maximizing gains is highlighted, along with the complex relationship between training to failure and muscle hypertrophy. Bret also examines new findings on training volume, advocating for personalized approaches to optimize muscle growth and overall strength while tackling common fitness misconceptions.
Dr. Bret Contreras emphasizes the importance of personalizing training programs to cater to individual physiology and recovery needs.
The podcast discusses the mind-muscle connection, highlighting its role in enhancing muscle activation and promoting effective hypertrophy.
Contreras presents controversial findings regarding training volume, suggesting that excessive volume might not yield better results than moderate training.
Deep dives
Expertise Beyond Glutes
Dr. Brett Contreras, known for his expertise in glute training, emphasizes his comprehensive knowledge of sports science, biomechanics, and strength training. While many label him as the 'glute guy', he insists his understanding extends to various muscle groups, including deltoids, pectorals, and latissimus dorsi. His extensive experience in lifting and competition showcases his capability to apply scientific principles to different areas of strength training. This background allows him to address a broader range of topics while still highlighting the significant role the glutes play in both aesthetics and functional performance.
The Impact of YouTube and Research
Contreras acknowledges the rising importance of content creation on platforms like YouTube for sharing research-based fitness information. He notes the challenge of being a researcher while also producing content, expressing excitement about integrating more personal experiences into his videos. This highlights the need for credible voices in the fitness community that bridge the gap between research and practical application. Furthermore, he appreciates creators who focus on research and bring evidence-based insights to a broader audience, pushing back against the sensationalism often found in fitness content.
Unique Training Experiments
Contreras discusses his recent eight-week training experiment where he temporarily suspended traditional squats and deadlifts in favor of hip thrusts and various leg extensions. This shift allowed him to explore how alternative exercises might maintain or even improve strength in those foundational lifts. Interestingly, after eight weeks of focused hip thrusts, he found that his strength in squats and deadlifts not only remained but improved, suggesting that effective training can sometimes diverge from conventional methods. This highlights the potential for alternative approaches to training regimens, allowing for adaptation while minimizing discomfort or injury.
The Mind-Muscle Connection
Contreras elaborates on the mind-muscle connection, arguing for its significance in effective training despite some resistance in the fitness community. He cites EMG studies showing that focusing on specific muscle contractions can enhance activation levels, leading to improved hypertrophy. Contrera points out that while performance metrics tend to prioritize external focus, hypertrophy can benefit from more intentional internal awareness during training. He urges fitness professionals to acknowledge the interplay between these two approaches and apply them strategically in training protocols.
Volume and Recovery in Training
Contreras discusses the ongoing debate surrounding training volume, particularly in light of his new findings and studies conducted by peers like Brad Schoenfeld. He indicates that excessive volume to failure could lead to detrimental results, highlighting a recent study where a high-volume group trained with 30-45 sets but did not outperform moderate volume groups. This underscores the importance of finding optimal volume that balances tension, metabolic stress, and muscle recovery. Contreras frequently adapts his training principles based on emerging research, embodying the idea that effective training regimens must constantly evolve with new insights.
Experimentation and Individualization
Emphasizing the value of personalized training programs, Contreras advocates for trainers to experiment with different protocols and observe what works best for individuals. He encourages trainers to approach training not just through a one-size-fits-all lens but to consider an individual's unique physiology, recovery capabilities, and preferences. This adaptability is essential in achieving optimal results while reducing the risk of injury. Contreras believes that experimenting with various approaches can lead to better understanding and improvement of training methodologies, ultimately benefiting a wider range of clients.
In this interview Dr. Bret Contreras and I discuss the value of the smith machine, whether you can maintain squat strength without squatting, "powerbuilding", the mind muscle connection, training to failure and new controversial research on training volume.
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