Q&A: Insulin resistance and hypertrophy, stimulant metabolism, and BMR variability
Feb 7, 2024
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The podcast discusses topics such as researching new subjects, diabetes and hypertrophy, the effect of a pump on movements, too much isolation work, and the future of the podcast. They also cover muscle size and leverage, the impact of nicotine and caffeine on clearance rates, BMR variability, and incorporating plyometrics and explosive training for basketball athletes.
Type 2 diabetes may have a small negative impact on muscle growth, but it does not make it impossible to build muscle.
The moment arm (lever) created by muscles can improve when they get bigger, resulting in more advantageous movements.
The direct impact of a pump on short-term strength gains is unclear, as the fatigue associated with it may counteract any immediate strength benefits.
BMRs can vary considerably between individuals of the same size, activity level, and body composition, with differences of up to 800 calories.
Deep dives
Impact of Insulin Resistance and Diabetes on Hypertrophy
Research suggests that type 2 diabetes may have a small negative impact on muscle growth, but it does not make it impossible to build muscle. Studies on diabetics show a moderate increase in lean body mass, indicating that muscle growth is still possible. The reduction in muscle growth is estimated to be around 50% compared to non-diabetics, but this difference may be influenced by factors such as age and training intensity. Metformin, a common medication for type 2 diabetes, may have a slight negative impact on hypertrophy, but more research is needed to fully understand its effects. Overall, the research does not support the claim that insulin resistance or diabetes completely hinders muscle growth.
Muscle Volume and Moment Arm
When muscles get bigger, the moment arm (lever) they create for movement can improve. This is due to the change in insertion angle and the increased distance between the muscle and the joint. A larger muscle volume results in a longer moment arm, making the movement more advantageous. While getting a pump can create a temporary increase in muscle volume, its effect on moment arm may be offset by fatigue. Additionally, the impact of muscle size on moment arm may vary depending on the specific muscle and joint involved. For example, a biceps pump may improve elbow flexion, but a hamstrings pump may not significantly affect hip extension. The effect of muscle volume on moment arm is also influenced by the joint position and range of motion. Higher muscle volume generally has a larger impact in more extended joint positions.
Sick Pump and Short-Term Strength Gains
While getting a sick pump may increase muscle volume temporarily, its direct impact on short-term strength gains is unclear. While an increase in muscle volume can improve lever length and theoretically contribute to strength gains, the fatigue associated with a pump may counteract any immediate strength benefits. Additionally, the effect may vary depending on the muscle group, joint position, and range of motion involved. Further research is needed to fully understand the relationship between muscle volume, pump, and short-term strength gains.
The variability of BMR between individuals
BMRs can vary considerably between people, even if they are of the same size, activity level, and body composition. Factors such as relative organ size contribute to the differences in BMR. While most people don't have extremely fast or slow metabolisms, it's not uncommon for BMRs to vary by up to 800 calories. This means that two people of the same size and activity level may have significantly different BMRs. However, the exact impact on energy intake may differ based on individual factors, and it's important to monitor outcomes and adjust as needed.
The potential effects of bracing on blood vessels
There is limited direct research on the long-term effects of bracing, specifically in relation to increased blood pressure and its impact on blood vessels. While there is no conclusive evidence showing damage to blood vessels due to bracing, it's important to consider individual health conditions and their sensitivity to blood pressure spikes. People with certain conditions may be advised to avoid bracing or Valsalva maneuver. Additionally, epidemiological studies on occupational heavy lifting have shown some associations with ischemic heart disease and overall mortality, but it's challenging to separate the impact of heavy lifting from other confounding factors. Therefore, there is no definitive answer, and it's best to consider personal circumstances and consult with a healthcare professional.
Determining the appropriate amount of isolation work
The amount of isolation work needed after compound exercises varies depending on personal preferences, time constraints, ability to recover, and desired outcomes. Some muscle groups, such as forearms, calves, rear delts, side delts, biceps, and core, may not be adequately targeted with compound exercises alone. Including additional isolation work for these muscle groups may be beneficial, but the specific amount will depend on individual goals and recovery capabilities. There is no universally defined threshold for too much isolation work, and it's important to find the balance that allows for proper recovery and desired muscle development.
The Coupling Between Energy Expenditure and Appetite
Energy expenditure and appetite are well-coupled in individuals who are at least moderately active. If someone goes from being moderately active to sedentary, there is a decoupling between appetite perception and energy expenditure. This means that their appetite cues may not align with their decreased energy needs, causing challenges in maintaining weight.
Incorporating Plyometrics for Jump Height
Incorporating plyometrics for basketball athletes in the off-season depends on factors such as the athlete's current sport-specific training and other physical conditioning demands. Plyos can be done at the start of a workout session, prior to other training, to ensure the athlete is fresh. The type, volume, and intensity of plyometrics should be adjusted based on the athlete's individual needs and goals.
In this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science.
01:41:10 – "How do you incorporate plyometrics and explosive training for jump height" (Q8 from trugor)
01:54:29 – "Is there any research showing damage to the blood vessels or whatnot in the longer term due to the blood pressure increase, because of bracing/Valsalva maneuver?" (Q9 from No_Performer_8133)
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MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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