Iron Culture presented by MASS
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.
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.
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