Iron Culture presented by MASS

Ep. 226 - How Strong Do You Need To Be, Really? (Feat Dr Pak)

Jun 12, 2023

01:02:00

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Quick takeaways

Simply getting stronger in the squat and deadlift does not necessarily translate to increased lumbar extension strength.

There is a limit to the benefit of gaining weight; simply getting bigger does not automatically result in greater strength gains.

Focusing on peak strength goals can hinder progress in muscle size gains, so it's important to balance strength and muscle growth.

Deep dives

Strength and Specificity

This podcast episode explores the idea of strength and specificity in powerlifting. The hosts discuss a study that compared the lumbar extension strength of powerlifters with recreationally trained individuals. The findings indicate that simply getting stronger in the squat and deadlift does not necessarily translate to increased lumbar extension strength. The study suggests that after a certain point, additional isolated training of the lower back may be necessary to further improve strength in that area.

Introduction

2min

The Importance of Specificity in Strength Training

3min

The Role of Lower Back Strength in Powerlifting

5min

The Effects of RDL Training on Lower Back Strength

3min

The Role of Resistance Training in Resistance Training

3min

The Effects of Strength Body Composition on Muscle Growth

2min

The Benefits of Strength Training

5min

The Effect of Resistance Training on Sport Performance

6min

The Infinite Pursuit of Strength Increases

4min

10.

The Relationship Between Muscle Mass and Strength

4min

11.

The Relationship Between Muscle Mass Increases and Strength Gains

5min

12.

The Relationship Between Strength and Muscle Mass

4min

13.

The Importance of Strength Gaining

3min

14.

The Benefits of Strength Training

3min

15.

The Role of Muscle Strength in Sport Performance

6min

16.

The Importance of Meaningfulness in Strength Sports

4min

Patroklos Androulakis-Korakakis, AKA “Dr. Pak”, is back! In this episode we caught up with Dr. Pak while he was visiting Omar’s home turf in Toronto! There they trained together, and after a crappy training session where they failed PR attempts, they decided to have a completely unrelated episode on why strength is overrated. No, but seriously folks, this is a great discussion of specificity and transfer of strength. We discuss research that suggests maybe going from a 300lbs to a 400 or 500lbs deadlift won’t actually improve performance in most sports, or certainly activities of daily living. This leads into a discussion of how gaining strength at a novice or intermediate level may require different efforts and strategies, and may also be due to somewhat different adaptations. Tune in, this isn’t one to miss!

00:00 Functional fitness and re-introducing Dr Pak

4:46 Powerlifting, specificity, and low back strength

Androulakis-Korakakis 2021 Comparison of Isolated Lumbar Extension Strength in Competitive and Noncompetitive Powerlifters, and Recreationally Trained Men https://pubmed.ncbi.nlm.nih.gov/29979273/

Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises https://pubmed.ncbi.nlm.nih.gov/27735888/

22:53 Exploring adaptations to training, and the relationship between hypertrophy and strength

Fisher 2013 A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength https://pubmed.ncbi.nlm.nih.gov/23867152/

Steele 2020 Does increasing an athletes’ strength improve sports performance? A critical review with suggestions to help answer this, and other, causal questions in sport science https://www.jstage.jst.go.jp/article/trainology/9/1/9_32/_article

Schoenfeld 2017 Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/28834797/

37:52 Practical examples of hypertrophy/weight gain and increased strength

Latella 2023 Longitudinal growth modelling of strength adaptations in powerlifting athletes across ages in males and females https://sportrxiv.org/index.php/server/preprint/view/218

Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) https://www.youtube.com/watch?v=2EJ0Qp6spGQ

58:48 Closing out with some links (and where to find Dr Pak)

Raskol Apparel https://raskolapparel.com/

MASS Research Review https://massresearchreview.com/

Instagram @dr__pak https://www.instagram.com/dr__pak/?hl=en

ResearchGate https://www.researchgate.net/profile/Patroklos-Androulakis-Korakakis