MASS Office Hours

MASS Office Hours Episode 12 (Recovery Modalities, Slow Eccentrics, BFR Training)

Nov 30, 2023

Dr. Mike Zourdos and Dr. Eric Helms discuss recovery modalities, NSAIDs, cardio-lifting balance, blood flow restriction training, rest times, intensification techniques, and slow eccentrics in this episode. These experts provide valuable insights and guidelines for optimizing training and performance.

01:11:53

Creator website

Episode guests

Eric Helms

Mike Zourdos

AI Summary

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Recovery modalities should be chosen based on practicality, time constraints, and cost, as they are not essential for everyone.

Cold water immersion and ice baths may have cognitive benefits but could negatively impact muscle hypertrophy in the long term.

Older individuals may require longer recovery times and lower training frequencies, but recovery modalities can still be useful when used alongside overall training considerations.

Deep dives

Recovery Modalities and Their Effectiveness

Recovery modalities are often considered overrated. While they can have some benefits, they are not necessarily essential for everyone. Practicality, time constraints, and cost should be considered when choosing a recovery modality. Soreness and muscle damage markers do not always correlate with performance recovery. Cold water immersion and massage are commonly used recovery modalities, but they may not always be practical or effective in the long term. Lower intensity activities like walking, cycling, and foam rolling can be more practical options for recovery.

Introduction

2min

Recovery Modalities: Overrated or Useful?

13min

Anti-inflammatory Effects on Recovery and Hypertrophy

3min

Age and Exercise Response: Considerations and Recommendations

13min

Implementing Blood Flow Restriction (BFR) Training

13min

Rest Pause and Drop Sets in Training

24min

Maximizing Concentric Performance through Eccentric Training

2min

In this very special episode of MASS Office Hours, we’ve got (kind of) the whole MASS crew! Lauren Colenso-Sample steers the ship and is joined by Dr. Mike Zourdos and Dr. Eric Helms. Dr. Trexler was planning to join but lost his voice due to illness. It’s the first episode without Dr. Trexler on the call, and many are calling it the best episode ever. In this episode, the MASS crew discusses recovery modalities, NSAIDs, combining cardio and lifting for health/longevity, blood flow restriction training, rest times, intensification techniques, slow eccentrics (negatives), and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on December 6. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction 2:26 How effective are popular recovery modalities? 15:30 How do NSAIDs impact hypertrophy? 19:42 What’s a good mix of lifting and cardio for health/longevity? 28:02 Dr. Helms on NSAIDs 32:12 Blood flow restriction training 42:51 Super-sets with BRF 45:16 Rest times and intensification techniques (like drop sets) 55:12 Slow eccentrics (negatives)

Get the Snipd
podcast app

Unlock the knowledge in podcasts with the podcast player of the future.

AI-powered
podcast player

Listen to all your favourite podcasts with AI-powered features

Discover
highlights

Listen to the best highlights from the podcasts you love and dive into the full episode

Save any
moment

Hear something you like? Tap your headphones to save it with AI-generated key takeaways

Share
& Export

Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more

AI-powered
podcast player

Listen to all your favourite podcasts with AI-powered features

Discover
highlights

Listen to the best highlights from the podcasts you love and dive into the full episode