MASS Office Hours

MASS Office Hours Episode 24 (Processed Foods, Plant Protein, Training Volume)

Feb 24, 2024

Discussion on ultra-processed foods, plant-based diets, food swaps, antioxidants, optimal training volume for muscle growth, training adjustments for older lifters, capillary density's relationship with hypertrophy, electrolyte supplementation, and the effects of antioxidants from fruits and vegetables on gains.

01:31:59

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Quick takeaways

Adjusting training volume based on individual recovery abilities can optimize muscle gains over time.

Tracking recovery, progression, and individual response to training volume is crucial for sustained progress in muscle growth.

Enhancing capillary density through training may have limited practical significance for muscle gains, with other training variables remaining paramount.

Deep dives

Importance of Volume in Muscle Growth

Training volume plays a significant role in muscle growth, especially for beginners. While higher weekly set volumes of around 10 to 20 sets per muscle group are often recommended for optimal gains, novices can still see substantial progress with 4 to 8 sets. Making adjustments in volume based on individual recovery abilities and progress can be beneficial over time.

Introduction

4min

Impact of Ultra Processed Foods on Nutrition and Health

7min

Exploration of Ultra-Processed Foods and Health Implications

5min

Navigating the Complexity of Dietary Choices

30min

Revisiting Age and Physical Activity

8min

Optimal Training Volume for Muscle Growth and Capillary Density Discussion

4min

Cardiovascular Training Prior to Resistance Training Study

5min

Optimizing Muscle Growth and Training Variables During Cutting Phases

29min

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include ultra-processed foods, plant-based diets, food swaps, antioxidants, set volume, 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://forms.gle/9Ah39mefs8cuVa9H7

Times stamps:

0:00 Introduction

6:42 Ultra-processed foods

21:30 Plant-based diets

26:20 Are plant-based proteins healthier than animal-based?

33:24 Are “food swaps” a viable weight loss strategy?

44:45 Training adjustments for older lifters

53:18 Optimal set volume for muscle growth

56:26 Relationship between capillary density and hypertrophy

1:02:41 Is electrolyte supplementation beneficial?

1:05:25 Training volume during an energy deficit

1:08:49 Will antioxidants from fruits and vegetables interfere with gains?

1:10:39 Should you limit post-workout fiber?

1:11:57 Shifting your body-fat “set point”

1:20:34 Does a better pump yield better growth?

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