MASS Office Hours Episode 24 (Processed Foods, Plant Protein, Training Volume)
Feb 24, 2024
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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.
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.
Focusing on Recovery and Individual Progress in Volume Adjustments
Tracking recovery, progression, and individual response to training volume is crucial. Starting with a moderate volume range and tweaking it based on how your body responds over time can optimize gains. It's important to pay attention to the signals your body gives and adjust volume accordingly for sustained progress.
Training to Enhance Capillary Density for Muscle Growth
Training strategies to increase capillary density can potentially play a role in muscle growth by improving nutrient and oxygen delivery to muscles. While there is some theoretical benefit to enhancing capillary density, the practical significance of this for muscle gains may be limited based on existing research. Focusing on other key training variables such as intensity, frequency, and consistency remains paramount for muscle development.
Exploring Capillary Density's Relationship to Training Prioritization
Despite some evidence suggesting that increasing capillary density through training may enhance muscle hypertrophy, the direct impact of this on practical training outcomes remains speculative. While studies have shown potential benefits of cardiovascular training prior to resistance training in stimulating muscle growth, additional research is needed to fully elucidate the mechanisms involved and the practical applications for optimizing muscle gains.
Impact of Aerobic Training on Muscle Growth
The podcast episode delves into the potential impact of incorporating aerobic training into a muscle building regimen. The discussion revolves around the concept of interference effect, where adding too much aerobic training alongside strength training can hinder muscle growth. The speaker emphasizes the importance of understanding the balance between volume of training, periodization, and avoiding the interference effect to optimize long-term muscle growth.
Electrolyte Supplementation and Muscle Growth
Another key point covered in the podcast episode is the discussion around electrolyte supplementation and its relevance to muscle growth. The conversation highlights the importance of electrolyte balance, especially in scenarios where individuals consume excessive water without adequate electrolyte intake. While acknowledging potential benefits in specific cases, the speaker emphasizes the rarity of situations where electrolyte supplementation has a significant impact on muscle growth. Additionally, the podcast discusses the role of hydration and dietary electrolytes in optimizing muscle growth and emphasizes the minimal impact of antioxidant-rich fruits on hypertrophy.
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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