Data Driven Strength Podcast

Does the Evidence Now Support Effective Reps? Ft. Greg Nuckols | Ep. 58

Dec 18, 2023

Greg Nuckols, fitness expert and founder of Stronger By Science, discusses the new proximity to failure meta-regression and the resurgence of the effective reps model. They explore the desire for a proxy metric of hypertrophy, other factors influencing muscle growth, and the role of metabolic stress. They also touch on the limitations of single number metrics, embracing uncertainty in science, and the popularity of simplistic ideas. Additionally, they discuss the complex relationship between desire, eating behavior, exercise, and energy expenditure, as well as factors influencing muscle protein synthesis and the importance of novelty in training.

04:00:18

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Episode guests

Greg Nuckols

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

The complexity of muscle physiology and limitations of current research makes it challenging to find definitive single number metrics to predict hypertrophy outcomes.

Researchers should embrace epistemic humility and be comfortable with the unknown, rather than presenting metrics as definitive answers.

The field of hypertrophy research faces challenges and limitations in observing dynamic changes in living tissue, demonstrating the complexities and uncertainties of muscle physiology.

Muscle damage may play a significant role in initiating hypertrophy and may contribute to a resensitization effect in subsequent training bouts.

Metabolic stress, often overlooked, can modulate the cellular environment favoring muscle growth through various factors and signaling pathways.

Optimizing training solely based on tension overlooks the influence of other factors like nutrition and inflammatory status, which heavily impact hypertrophy outcomes.

Deep dives

The complexity and uncertainty of predicting hypertrophy

The research on hypertrophy has a long history of trying to find single number metrics to predict hypertrophy outcomes, such as time under tension, volume load, and now the effective reps model. However, these metrics do not provide clear answers due to the complexity of muscle physiology and the limitations of current research. The meta-regression analysis on proximity to failure and hypertrophy outcomes shows a high degree of uncertainty, with prediction intervals ranging from negative to positive effects. This highlights the need for epistemic humility and the recognition that there is still much to be discovered in this field.

Analyzing the dose-response relationship and the theory of effective reps for hypertrophy

01:46

Challenges in Predicting Muscle Size Change and Understanding Hypertrophy Mechanisms

01:40

Complex signaling cascade leading to protein synthesis

01:24

Multifactorial Influence on Muscle Hypertrophy

01:24

Introduction

4min

Finding the Dose-Response Relationship

25min

The Mot and Bailey Argument in the Effective Reps Model

3min

Meta-regression and Evolution of Tracking Training Volume

15min

2min

The Limitations of Single Number Metrics for Predicting Hypertrophy

1min

Embracing Uncertainty and Asking More Questions in Science

16min

The Popularity of Simplistic Ideas

3min

Desire, Eating Behavior, Exercise, and Energy Expenditure

10min

10.

The Signaling Cascade of Muscle Protein Synthesis

21min

11.

Unilateral cycling and muscle hypertrophy

4min

12.

Factors Influencing Muscle Protein Synthesis

26min

13.

Muscle Fiber Structure and Organization

20min

14.

Exploring the Relationship Between Range of Motion and Triceps Growth

2min

15.

Exploring the Role of Metabolic Stress in Hypertrophy

19min

16.

Muscle Growth and Training Duration

2min

17.

Exploring the Importance of Novelty in Training

5min

18.

Force Maximization and Muscle Growth

15min

19.

Comparing Fatigue Induced by Different Repetitions

17min

20.

Muscle Fiber Hypertrophy Signaling Cascade and Mechanosensors

26min

21.

The Influence of Beer, Yogurt, and Cheese on Civilization

3min

Free RPE/RIR guide:

https://data-drivenstrength.ck.page/rpe-guide

Greg Nuckols:

https://www.strongerbyscience.com

https://www.strongerbyscience.com/effective-reps/

https://www.instagram.com/gregnuckols/?hl=en

0:00:00 Intro

0:04:50 Overview of New Proximity to Failure Meta-Regression

0:17:00 Common Misinterpretations of the Results

0:20:00 The Resurgence of the Effective Reps Model

0:40:00 The Desire for a Proxy Metric of Hypertrophy

1:18:00 The Mechanistic Rationale of Effective Reps

1:50:00 Other Factors Influencing Muscle Growth

2:09:00 Metabolic Stress as a Mediator

3:05:00 Is Force on the Fiber Level High at the End of a Set?

3:40:00 Practical Applications

Papers Mentioned:

https://sportrxiv.org/index.php/server/preprint/view/295

https://pubmed.ncbi.nlm.nih.gov/30335577/

https://www.strongerbyscience.com/research-spotlight-cardio-bigger/

https://pubmed.ncbi.nlm.nih.gov/37382939/

https://link.springer.com/article/10.1007/s11332-022-00907-2

https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1005581

https://www.sciencedirect.com/science/article/pii/S1050641123000330

https://journals.lww.com/nsca-jscr/Fulltext/2020/11000/Neural_Drive_is_Greater_for_a_High_Intensity.1.aspx?context=FeaturedArticles&collectionId=1

https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13675

https://www.sciencedirect.com/science/article/pii/S105064112300069X

https://pubmed.ncbi.nlm.nih.gov/11102845/

https://www.researchgate.net/publication/354976236_Neuromuscular_responses_to_isometric_concentric_and_eccentric_contractions_of_the_knee_extensors_at_the_same_torque-time_integral

https://pubmed.ncbi.nlm.nih.gov/16282433/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7473942/

DDS Training Takeaway Newsletter:

https://www.data-drivenstrength.com/newsletter

DDS 1:1 Coaching:

http://data-drivenstrength.ck.page/info

Infinity Programs System:

https://www.data-drivenstrength.com/infinity

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https://www.instagram.com/josh.datadrivenstrength/?hl=en

Music by Joystock - https://www.joystock.com

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Data Driven Strength Podcast

Does the Evidence Now Support Effective Reps? Ft. Greg Nuckols | Ep. 58

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The complexity and uncertainty of predicting hypertrophy

The allure of closure and the pitfalls of overconfidence

Open questions and cautionary examples

Tension and muscle damage: Exploring the relationship

Metabolic stress: A key factor in hypertrophy

Consideration of other factors in hypertrophy

The role of tension in muscle growth

Consideration of motor unit recruitment and force production

The impact of fatigue and metabolic stress

Improving Tolerance to Training Close to Failure

Balancing Training Volume and Proximity to Failure

Analyzing the dose-response relationship and the theory of effective reps for hypertrophy

Challenges in Predicting Muscle Size Change and Understanding Hypertrophy Mechanisms

Complex signaling cascade leading to protein synthesis

Multifactorial Influence on Muscle Hypertrophy

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AI-powered
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Data Driven Strength Podcast

Does the Evidence Now Support Effective Reps? Ft. Greg Nuckols | Ep. 58

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The complexity and uncertainty of predicting hypertrophy

The allure of closure and the pitfalls of overconfidence

Open questions and cautionary examples

Tension and muscle damage: Exploring the relationship

Metabolic stress: A key factor in hypertrophy

Consideration of other factors in hypertrophy

The role of tension in muscle growth

Consideration of motor unit recruitment and force production

The impact of fatigue and metabolic stress

Improving Tolerance to Training Close to Failure

Balancing Training Volume and Proximity to Failure

Analyzing the dose-response relationship and the theory of effective reps for hypertrophy

Challenges in Predicting Muscle Size Change and Understanding Hypertrophy Mechanisms

Complex signaling cascade leading to protein synthesis

Multifactorial Influence on Muscle Hypertrophy

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