In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss a variety of topics related to strength training and nutrition. They begin by announcing the successful dissertation defense of Dr. Zourdos' PhD student, Zach Robinson. Dr. Zourdos then discusses a new study on training beyond muscular failure using partial repetitions. The Q&A portion includes questions on optimal training frequency and split routines, the benefits of a strong upper back for powerlifting, how to adjust calorie intake when transitioning between cutting and bulking, the relationship between squat technique and vertical jump performance, advice for someone engaging in “mandatory” cardiovascular training while pursuing strength and hypertrophy, and much more. Throughout the episode, Drs. Trexler and Zourdos provide practical, science-based recommendations while engaging with the live audience.

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Time stamps:

0:00 - Intro

6:21 - Dr. Zourdos discusses a new study by Larsen et al about training "beyond failure" (lengthened partials after concentric failure)

16:23 - Full-body versus split-body training

28:33 - Why do my joints hurt more when I sleep less, and what can I do about it?

36:57 - Do powerlifters benefit from building a big, strong upper back?

41:06 - Should a beginner/intermediate lifter use periodized strength and hypertrophy blocks or pursue a hybrid "powerbuilding" program instead?

48:11 - Can progressive overload in the 5-8 rep per set range maximize 1RM strength?

54:05 - How to transition between cutting and bulking phases

1:03:55 - Explosive half/quarter squats for jump height

1:08:04 - Question about concurrent training and time of day