Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple

Sep 19, 2019

Lauren Colenso-Semple, a researcher focusing on muscle fiber types and optimal athletic performance, discusses her recent study on training volume for resistance-trained females. The podcast also covers topics such as effective reps for muscle protein synthesis and hypertrophy, and the relationship between antioxidants, nitric oxide, and hypertrophy.

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Introduction

00:00 • 5min

Updates on Coaching Program and Recent Powerlifting Meets

04:35 • 19min

Antioxidants, Nitric Oxide, and Hypertrophy

23:08 • 27min

The Concept of Effective Reps in Muscle Protein Synthesis and Hypertrophy

50:01 • 22min

Exploring the Concept of Effective Reps for Hypertrophy

01:11:49 • 32min

Trademark Application Setback and Upcoming Interview

01:44:15 • 2min

Comparing Training Volumes in Resistance-Trained Women

01:46:17 • 8min

Muscle Thickness and Volume Discrepancy in Trained Individuals

01:54:30 • 17min

Debunking Misconceptions about Muscle Fiber Types

02:11:57 • 22min

Tailoring Coaching and Training Recommendations

02:34:18 • 11min

Incorporating Exercise Variety for Muscle Growth

02:45:28 • 4min

Discussion on Strength Training Machines and Staying in Touch

02:48:59 • 2min

The Use of Instagram and Unique Perspectives on Social Media

02:50:54 • 2min

Misleading Nutrition Posts

02:52:52 • 3min

Childhood Obesity, Processed Foods, and Shrek Ketchup

02:56:12 • 2min

Apologies, Gaining Canadian Fans, and Support the Podcast

02:57:43 • 3min

In this episode, Eric Trexler formally announces that he is a different person than Eric Helms. Greg shares some impressive feats of strength, Eric shares a Research Review segment about how antioxidants relate to nitric oxide and hypertrophy, and Greg tells us all about his new article on the concept of “effective reps.” Greg and Eric also interview Lauren Colenso-Semple, who tells us about muscle fiber types, her recent study on training volume for resistance-trained females, and the optimal Doritos flavor.

TIME STAMPS

0:00:40 Eric Trexler formally announces that he is a different person than Eric Helms

Stronger By Science coaching program: https://www.strongerbyscience.com/coaching/

0:09:12 Feats of Strength

0:21:30 Research Review: how antioxidants relate to nitric oxide and hypertrophy

0:47:01 Discussion about Greg’s recent Stronger By Science article on “effective reps." Article link: http://www.strongerbyscience.com/effective-reps/

1:27:06 “Hard sets” and training to failure

1:43:59 To play us out: an update on Ohio State trademarking the word “THE”

1:46:04 Interview with Lauren Colenso-Semple

1:47:45 Lauren’s recent study on training volume in resistance-trained females

2:12:54 Lauren’s research on muscle fiber types

2:39:51 Completely useless discussion on wine tasting certifications

2:45:03 Does Lauren believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

2:50:32 Where can people find Lauren Colenso-Semple online?

2:51:58 Completely useless discussion on social media, snack foods, and Shrek ketchup

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