Ep 310 - Are People Getting "Metabolic Stress" Wrong?

Jan 15, 2025

Dive into the debate around metabolic stress and its importance in muscle growth! Discover the role of energy systems in resistance training and how blood flow restriction techniques can enhance results. Enjoy personal stories about strength training and the significance of customized nutrition. The discussion also tackles misconceptions in bodybuilding, including the myths surrounding steroids. With humor and engaging insights, it navigates the complexities of fitness science and offers practical advice for effective workouts!

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INSIGHT

Metabolic Stress

Metabolic stress, often cited as a hypertrophy mechanism, is frequently misunderstood.
It involves metabolite buildup from anaerobic glycolysis, not just "the pump".

INSIGHT

The Pump and Growth

The relationship between "the pump" and muscle growth is complex and not fully understood.
A bigger pump doesn't guarantee more growth, and blood flow's role is unclear.

ANECDOTE

Trexler's Blood Flow Research

Trexler's dissertation research explored blood flow supplements and hypertrophy.
He discovered that blood flow is more complex than initially thought, and the "pump" may be more related to venous return.

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In today's episode, Drs Trexler and Helms discuss a wide range of fitness topics including metabolic stress, "the pump," targeting the different heads of the biceps, individualising diets and supplement protocols, maximal rates of fat loss, blood flow restricted training, the philosophy of science, and much more!We had some technical issues while recording this episode live, but it's all fixed now with the wonders of editing. If you don't understand a couple of the jokes, they're referring to chaos that has been deleted. Time stamps:00:00 Straight into the topic: why should anyone care about metabolic stress?03:13 Helms takes a deep dive into energy systems and muscle physiology12:37 Subjective and objective measures of the pump and potential influencing factors22:12 Arterial and venous occlusion29:35 Update on Trexler’s training and Q&A 1 different curl variations38:53 Q&A 2 Manipulating forearm position for the biceps?42:42 Q&A 3 Can BFR increase vascularity? And an aside on muscle memory and testosterone48:03 Q&A 4 Individualising supplements and diet58:34 Q&A 5 Fat oxidation and maximum rate of fat loss per day with some applications for contest prep1:13:42 Q&A 6 Science communicators/educators and the philosophy of science Larsen 2025 Knee flexion range of motion does not influence muscle hypertrophy of the quadriceps femoris during leg press training in resistance-trained individuals https://sportrxiv.org/index.php/server/preprint/view/502 Kubo 2019 Effects of squat training with different depths on lower limb muscle volumes https://pubmed.ncbi.nlm.nih.gov/31230110/Iron Culture Ep. 109- Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M1:29:27 Q&A 7 Using BFR in practice1:30:50 Closing outMASS Research Review https://massresearchreview.com/ --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... Source: http://incompetech.com/music/royalty-... Artist: http://incompetech.com/