Ep 309 - Finding the Volume “Sweet Spot” During Plateaus

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Jan 8, 2025

Dive into the complexities of muscle gain and recovery as two experts unravel the mysteries of training plateaus. Discover how the right training volume can enhance performance while navigating the psychological factors at play. Nutrition takes center stage, focusing on food quality's role in hypertrophy and overall health. They also tackle body weight regulation, examining unique intervention points and the impact of societal pressures on body image. Plus, gain insights into powerlifting strategies and the significance of ongoing education for athletes.

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ADVICE

Training with a Pinched Nerve

Focus on what you can do, not what you can't, during injury.
Employ BFR, stretching, or electrostimulation (with professional guidance) for potential benefits.

ANECDOTE

Trexler's Neck Injury Journey

Trexler shares his 7-year journey with a neck injury, highlighting the persistence of muscle spasms.
All symptoms, except the spasms, resolved spontaneously, leading to surgical intervention for relief.

ADVICE

Addressing Plateaus

Accurately assess if you're truly plateaued, considering realistic progress for your training level.
Prioritize quality recovery (sleep, nutrition, creatine) before manipulating training volume.

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In this episode of Iron Culture, Eric Helms and Trex discuss a variety of evidence-based fitness topics. In this conversation, Dr. Trexler and Dr. Helms delve into the complexities of muscle gain, recovery, and the role of nutrition in performance. They discuss the nuances of identifying plateaus in training, the impact of training volume, the importance of food quality, and how psychological factors can influence recovery and performance. The dialogue emphasizes the need for a balanced approach to training volume and exercise selection, as well as the impact of nutrition on overall health and performance in bodybuilding. They also discuss modern theories and practical applications surrounding body weight regulation and the neurophysiological factors influencing obesity. They explore the gravitosat theory, discuss the implications of muscle gain on body weight regulation, and examine the concept of upper and lower intervention points. Additionally, they touch on powerlifting training strategies and the significance of volume in strength training.

Time stamps:

0:00 Music

5:08 Introduction to the new year and another episode (and learning through teaching)

14:48 Q&A 1: Navigating injuries and recovery with training

23:42 Q&A 2: Plateaus with low volumes and difficulties recovering from increasing volume

31:08 Trexler on the importance of exercise selection and prescribing set volumes for clients

45:31 Q&A 3 The role of food quality in performance and hypertrophy

1:00:07 Q&A 4 Bodyweight regulation and intervention points with muscle gain

1:04:14 Exploring the Gravitostat Theory

1:10:50 Lower intervention points: muscle and fat gain

Speakman 2011 Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity https://pubmed.ncbi.nlm.nih.gov/22065844/

1:16:12 Neurophysiology and bodyweight regulation

1:24:01 Practical Applications of Body Weight Theories

1:29:35 Powerlifting Insights and Training Strategies

Andoulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters https://pubmed.ncbi.nlm.nih.gov/34527944/

Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Eﬀects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460

1:33:31 Closing out another episode of Iron Culture presented by MASS

https://massresearchreview.com/

MASS Office Hours: https://www.youtube.com/playlist?list=PLq2Hpu55tCKbaklI9h4Z5-2kJYf5T3ren