MASS Office Hours

MASS Office Hours Episode 59 (Maintenance Volume + Q&A)

Oct 28, 2024

Dive into the fascinating world of strength training and muscle maintenance! Discover how to tackle strength asymmetries with unilateral exercises. Explore the effectiveness of purported anti-catabolic supplements and insights on managing pain during lifts. You'll learn the optimal training volume needed to keep gains during weight loss. Plus, hear about leg elevation techniques for better recovery and whether daily macro targets are essential. Join the discussion that balances science with practical advice for fitness enthusiasts!

01:30:21

Creator website

AI Summary

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Natural bodybuilding is expanding in Asia, with countries like Taiwan focusing on high-quality events and fostering greater interest.

Dr. Helms stresses the significance of maintaining rigorous standards in judging to ensure exciting and fair international bodybuilding competitions.

Effective resistance training and proper nutrition are crucial for muscle preservation, especially in combating age-related muscle loss.

Deep dives

Natural Bodybuilding Growth Worldwide

Natural bodybuilding is experiencing significant growth in specific regions, particularly in Asia, according to insights shared during the episode. Dr. Eric Helms highlights that while the United States has a saturated market with many competitions, countries like Taiwan are investing in organizing high-quality events. He notes that this difference in competition culture leads to greater anticipation and significance surrounding natural bodybuilding events overseas. As a result, there is a rising interest and participation in natural bodybuilding across various Asian countries.

Intro

3min

The State of Bodybuilding: A Contrast Between U.S. and International Standards

2min

Breaking Free: Metaphors and Community Engagement in Natural Bodybuilding

4min

Strength Discrepancies and Aging in Bodybuilding

19min

Navigating Pain and Performance in Strength Training

16min

Navigating Injury Recovery and Pain Science Insights

3min

Exploring an Effective Plantar Fasciitis Device and Market Insights

3min

Leg Elevation and Muscle Maintenance Insights

33min

Calorie Tracking: Balancing Quantitative and Qualitative Approaches

8min

In episode 59 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms to discuss practical implications of strength asymmetries, purportedly anti-catabolic supplements, troubleshooting pain while lifting, the lifting volume needed to maintain gains during a weight loss phase or period of reduced training, 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!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office-hours/

Time stamps:

0:00 Intro

9:27 How to program unilateral exercises when strength asymmetries are present

14:25 Supplements with anti-catabolic or anti-sarcopenic effects?

20:23 Berberine supplementation

27:08 Helms’ calf-stretching hypertrophy boot

29:06 Addressing hip pain during deadlifts

45:41 Revisiting Helms’ hypertrophy boot

48:40 Elevating legs to facilitate recovery?

55:37 Is 4 sets per week enough volume to maintain muscle during a fat loss phase?

1:16:26 Does edema/swelling skew results of high-volume training studies?

1:22:46 Do you have to hit macro targets every day?

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