The Stronger By Science Podcast
Glycogen Loading, Lower Back Pain, PowerBuilding, and Physical Culture with Ben Pollack
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Phototherapy can enhance training outcomes over time by improving strength and hypertrophy.
- Understanding glycogen depletion and replenishment can optimize performance and recovery in athletes.
- Physical culture has deep historical roots in religious and moral beliefs, promoting the care of the body as a spiritual practice.
- Powerlifters and bodybuilders can benefit from incorporating each other's training techniques to address weaknesses and improve performance.
Deep dives
Phototherapy and Long-Term Training Outcomes
Several studies have shown that phototherapy can improve long-term training outcomes, including strength and hypertrophy. In a study on untrained men, one group received phototherapy after each training session, leading to larger increases in leg press and knee extension one-rep max, lower creatine kinase levels, and less muscle soreness compared to the group without phototherapy. Another study on identical twins found that phototherapy increased muscle thickness, isometric and eccentric peak torque, and thigh muscle volume more than the control group. Additional studies on untrained males and elderly women also showed significant improvements in strength and hypertrophy with phototherapy. These findings are promising and suggest that phototherapy can enhance training outcomes over time.
Glycogen Depletion and Replenishment
A meta-analysis and systematic review examined muscle glycogen depletion through different modes of exercise and dietary approaches for replenishment. The study is relevant for athletes involved in weight cutting, competitive sports, and bodybuilding. It was found that different modes of exercise, such as powerlifting, endurance training, and bodybuilding, can result in glycogen depletion. In terms of glycogen replenishment, various dietary approaches were explored, including the timing and composition of carbohydrate intake. The study provides insights into optimizing glycogen levels for performance and recovery in athletes.
The Origins of Physical Culture in the West
Physical culture in the West has roots in the muscular Christianity movement of the mid-1800s, which emphasized the importance of taking care of the body as a way to worship God. This movement challenged the notion that the body was seen as ungodly and instead promoted the idea that caring for one's physical well-being was a spiritual practice. This marked a shift in religious perspectives and laid the foundation for the modern concept of physical culture.
Misconceptions About Bodybuilders and Powerlifters
One common misconception about bodybuilders is that there is a lack of camaraderie and support within the community. However, in reality, bodybuilders often support and encourage each other, especially during the challenging process of dieting and preparing for competitions. Another misconception is that bodybuilding is an easy pursuit, when in fact, it requires a great deal of effort and dedication, particularly during the cutting phase. On the other hand, one misconception about powerlifters is that they can eat unhealthy foods year-round because aesthetics are not a priority. In truth, maintaining a healthy diet can benefit powerlifters' overall health, recovery, and body composition for better performance.
Combining Powerlifting and Bodybuilding Methods
When it comes to training, powerlifters can benefit from incorporating bodybuilding techniques during the off-season to address muscle imbalances and improve overall physique. This can involve including higher rep sets and isolation exercises specific to areas that may not receive as much attention during powerlifting training. On the other hand, bodybuilders can benefit from focusing on heavier training during the off-season to improve overall strength, which can positively impact muscle development and body composition. Both powerlifters and bodybuilders can gain valuable insights from each other's training approaches, leading to well-rounded and successful performances in their respective sports.
The Study of Physical Culture
By pursuing the academic study of physical culture, individuals gain a deeper understanding of the historical, cultural, and societal impact of exercise and fitness practices. This field of study examines how physical culture has evolved over time, exploring its roots in religious and moral beliefs, as well as its modern intersection with technology and media. The study of physical culture allows for a more nuanced perspective on topics such as training methods, body image, and the social aspects of fitness communities. It provides an opportunity to bridge the gap between theory and practice, and contributes to a greater appreciation for the holistic benefits of physical activity.
The Influence of Television on Physical Culture
One of the major factors that influenced the growth of physical culture was the rise of television in the post-World War II era. The need for programming led to shows featuring fitness personalities like Jack LaLanne and Debbie Drake, who both had a significant impact on popularizing physical fitness. Television played a crucial role in spreading the idea of fitness to a broader audience, especially with iconic characters like Superman, whose portrayal evolved alongside the growing use of anabolic steroids.
Evolution of Opinions on Strength Training and Media Influence
Opinions on strength training and the media's portrayal of it have undergone significant changes over time. The media's emphasis on cardiovascular activities in the '80s and '90s was driven by health concerns following President Eisenhower's heart attack and fears of an unfit population. However, the portrayal of strength training transformed with the rise of superhero movies and the image of highly muscular characters like Arnold Schwarzenegger's Conan. Media has often conflated physical appearance with health, perpetuating unrealistic expectations. Opinions on strength training have been shaped by various cultural, societal, and media factors over the years.
Greg kicks off the episode with some incredible feats of strength, followed by an enormous Research Roundup segment. Topics include glycogen depletion and loading, coffee as a pre-workout supplement, lower back pain, a phototherapy update, and more. Finally, Greg and Eric interview Ben Pollack, who tells us all about powerbuilding and the history of physical culture.
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TIME STAMPS
0:01:29 Feats of Strength
0:11:57 Research roundup
0:16:07 Castro et al: Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners
0:36:02 Update on Phototherapy
- Photobiomodulation in human muscle tissue: an advantage in sports performance? Ferraresi
- Effect of low-level laser therapy on muscle adaptation to knee extensor eccentric training. Baroni.
- Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness: Case-control Study with a Pair of Identical Twins. Ferraresi
- Effects of low level laser therapy (808 nm) on physical strength training in humans. Ferraresi
- Low level laser therapy associated with a strength training program on muscle performance in elderly women: a randomized double blind control study. Toma
1:02:08 Macklin et al: A Meta-Analytical Review of Muscle Glycogen Replenishment
1:15:15 Pickering & Grgic: Is Coffee a Useful Source of Caffeine Preexercise?
1:21:55 Owen: Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis
https://bjsm.bmj.com/content/early/2019/10/28/bjsports-2019-100886
1:30:04 To Play Us Out: Reminder about MASS black friday sale (Nov 25 - Dec 2)
1:31:47 Interview with Ben Pollack
1:31:58 What is your background?
1:34:28 PowerBuilding: Are you 50/50, or do you prefer one more than the other?
1:35:49 How do you generally set up a powerbuilding program? How does it change as short-term focus shifts from one sport to the other?
1:43:58 How do you feel about recent opinion papers suggesting that the change in muscle size over a training career is virtually unrelated to changes in strength?
1:48:04 Do you think most bodybuilders would benefit from adopting certain aspects of powerlifting training?
1:49:24 Do you think most powerlifters would benefit from adopting certain aspects of bodybuilding training?
1:53:19 As someone who has a foot in both communities, what are things that bodybuilders don’t understand about powerlifting? What are things that powerlifters don’t understand about bodybuilders?
1:56:04 What is physical culture?
1:57:28 Why pursue physical culture as an academic pursuit? Why is it important?
2:00:26 What are the roots of physical culture in the West? What are some major physical culture traditions elsewhere that people may not be aware of?
2:08:03 Why did you choose to study Jack LaLanne?
2:23:39 What is your favorite lifter (or lifting achievement) that most people have never heard about?
2:26:50 How have opinions on strength training changed over time? How has media portrayal of strength training changed over time?
2:32:59 Where can people find you online?
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