MASS Office Hours

MASS Office Hours Episode 15 (Plateaus, Caffeine, Warming Up)

Dec 23, 2023

Topics discussed in this podcast include optimal protein intake per meal, warming up for workouts, the effects of caffeine on sleep disruption, tracking body weight throughout the menstrual cycle, consistency of calorie surplus while bulking, artificial sweeteners and insulin resistance, troubleshooting plateaus in training, post-workout nutrition for evening workouts, and improving RPE and RIR accuracy. They also have a casual conversation about picture books and reconfiguring parenting approaches.

01:22:14

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Quick takeaways

Individualization is key when breaking through plateaus in training progress, considering factors like volume, intensity, proximity to failure, and frequency.

Psychological staleness, chronic mental fatigue, and cumulative fatigue can contribute to plateaus in training progress, while taking breaks or deloading can lead to subsequent rapid progress.

Non-nutritive sweeteners, or artificial sweeteners, generally do not cause insulin resistance or negative glycemic control effects and can be safely consumed as long as calorie intake is controlled.

Deep dives

Individualize and Prioritize Changes

When stalling in training progress, there is no one-size-fits-all answer to what levers to pull and in what order. Individualization is key, considering factors like volume, intensity, proximity to failure, and frequency. The best approach depends on the specific context and the individual's response to different variables. Assess the magnitude of each variable in relation to common benchmarks and adjust accordingly. If volume is low, increasing volume may be a priority. If strength gains stall, focusing on intensity may be beneficial. Avoid changing multiple variables simultaneously and pay attention to individual responses and fatigue levels.

Introduction

5min

The Effects of Different Types of Warm-ups on Performance

28min

Watching a TV show, tracking female body weight, and managing hunger during a massing phase

4min

Exploring the Impact of Non-Nutritive Sweeteners on Insulin Resistance

5min

Troubleshooting Plateaus and Overcoming Training Stalls

20min

Conversation about Picture Books, Words for Babies, and Reconfiguring Parenting Approach

2min

Understanding and Improving RPE and RIR Accuracy

12min

Video Likes, Holiday Break, and Subscription Preview

4min

In episode #15 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. They discuss optimal protein intake per meal, warming up, caffeine and sleep disruption, tracking body weight throughout the menstrual cycle, calorie surplus consistency while bulking, artificial sweeteners, why plateaus occur, how to individualize training and break through plateaus, post-workout nutrition for evening workouts, how to get better at using RPE, and much more.

Our next episode will be a pre-recorded episode, and it will be uploaded on Wednesday, December 27th. We'll be back to live episodes at 7pm (eastern time) on Wednesday, January 3rd.

If you'd like to submit a question for a future episode, please use this link:

https://forms.gle/9Ah39mefs8cuVa9H7

Time Stamps

0:00 Introduction

0:35 New study on protein intake per meal

2:56 MASS CEUs/CECs

5:45 Is warming up worth it?

21:40 Caffeine and sleep disruption

34:27 How to track body weight for regularly menstruating women

36:36 Does your daily surplus need to be consistent while bulking up?

38:43 Do artificial sweeteners cause insulin resistance?

44:15 How to individualize training and break through plateaus

50:16 Why do plateaus occur?

1:00:04 Post-workout nutrition for evening workouts

1:02:30 Non-fitness book recommendation

1:05:35 How to get better at using RPE/RIR

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