Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley

Aug 8, 2019

Dr. Grant Tinsley, an assistant professor at Texas Tech University, shares his expertise on body composition, exercise, and diet. He discusses the evolving strategies of intermittent fasting, highlighting its historical context and the latest research findings. Tinsley dives into meal timing and frequency, comparing the impacts on muscle growth and recovery. The conversation also offers practical bench press tips for lifters and insights into body composition assessment methods, making complex topics approachable and engaging for fitness enthusiasts.

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ADVICE

Bench Press Control Tips

Squeeze the bar hard during bench press to create more tension and improve control.
Fall into the bench with scapula protraction to help finish lockout if you fail there.

INSIGHT

Intermittent Fasting Origins

Intermittent fasting gained fitness popularity via pioneers like Martin Berkhahn and Brad Pilon.
Early approaches emphasized fasted periods ranging from 16-hour daily fasts to 24-hour weekly fasts.

INSIGHT

Intermittent Fasting Fat Loss Effect

Studies show intermittent fasting works for fat loss but offers no advantage over regular caloric deficits.
Benefits stem mostly from reduced calorie intake due to meal timing constraints, not metabolism changes.

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TIME STAMPS

0:00:45 Greg advertises his new premium service for up-and-coming fitness professionals

0:05:16 Feats of Strength (In Memoriam): Gene Rychlak

0:09:23 Coach’s Corner: Bench press tips

0:10:27 Squeezing the bar

0:12:05 Falling into the bench to lock out

0:19:55 The history of intermittent fasting in the fitness world

0:26:49 What research has taught us about intermittent fasting and time-restricted feeding

Meta-analyses on intermittent fasting strategies:
https://www.ncbi.nlm.nih.gov/pubmed/29419624
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/

Studies on time-restricted feeding:
https://www.ncbi.nlm.nih.gov/pubmed/27550719
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635036/
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?s=ovzgowspzgzjrjm83r95
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/
https://www.ncbi.nlm.nih.gov/pubmed/29754952

40:13 Potential mechanisms by which time-restricted feeding would be superior

0:44:19 Theoretical reasons for favoring high meal frequency

0:46:12 Brand new study by Tinsley et al

0:49:02 Training during an extended fast (study)

0:56:07 Time-restricted feeding during bodybuilding contest preparation

1:03:27 To play us out, Greg answers a listener’s question: “What are some mistakes that coaches make when working with beginners?”

1:16:58 Interview with Dr. Grant Tinsley

1:17:24 Grant’s background

1:20:36 How can a person get their body fat percentage accurately estimated?

1:23:15 Are body composition tests useful for the typical lifter? If so, how can people get their body composition tested in a reliable manner?

1:32:45 What’s up with these new 3-D body composition scanners? What are some potential uses?

1:38:31 Fat distribution: apple-shaped, pear-shaped, and much, much more

1:42:05 Grant tells us about his studies on bodybuilders and physique athletes

1:47:01 Why it’s important to check references in studies that use estimation equations

1:54:09 Grant tells us about his research on time-restricted feeding, along with some practical recommendations

2:03:57 How to stay up to date with Grant and his research

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