Ep 303 - Is the Obesity Epidemic an Evolutionary "Factory Error"?

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Nov 29, 2024

Dr. Helms and Dr. Trexler dive into intriguing questions about whether human evolution has created a 'factory error' that contributes to obesity. They discuss the recent WNBF World Championships and share insights on hypertrophy training, emphasizing the importance of the eccentric phase of lifts. Listeners learn about navigating mini cuts and the nuances of deadlifts for muscle growth. The conversation also touches on perceived versus actual performance in strength training, debunking common myths around muscle growth and training efficacy.

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ANECDOTE

Trexler's Disorientation

Eric Trexler woke up early, finished a tedious task, and took a nap.
He woke up disoriented and unsure of the day.

INSIGHT

Natural Bodybuilding's Boom

Natural bodybuilding is thriving, with the WNBF Worlds showcasing high-level competition.
Dr. Helms expresses his surprise at the sport's success in his absence.

ANECDOTE

WNBF Worlds Recap

Dr. Helms recaps the WNBF World Championships, highlighting the impressive performances and rising level of competition.
He notes the return of Babacar Niang and his victory in a highly competitive middleweight division.

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This week we’ve got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners’ questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy, biceps contributions to back exercises, hypertrophy considerations for the deadlift exercise, mini-cuts, set-to-set fatigue, energy expenditure limits, “delayed” hypertrophy, how to tell if you’re a creatine nonresponder, and velocity-based training.

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Time stamps:

0:00 Intro

5:30 WNBF Worlds recap

15:25 Do Humans Have a “Factory Error” in our Design That Promotes Obesity?

Pontzer 2023 The provisioned primate: patterns of obesity across lemurs, monkeys, apes and humans https://pubmed.ncbi.nlm.nih.gov/37661747/

25:45 How important is the eccentric portion of the lift for hypertrophy?

Roig 2009 The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis https://pubmed.ncbi.nlm.nih.gov/18981046/

Schoenfeld 2010 The mechanisms of muscle hypertrophy and their application to resistance training https://pubmed.ncbi.nlm.nih.gov/20847704/

37:15 Exercises with brace points

Haugen 2023 Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/37582807/

44:56 Biceps functional anatomy during back compound exercises and epistemology

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/version/587

50:25 Muscles to hypertrophy to increase deadlift strength

57:55 Rapid fire questions – Q1 Mini-cuts and bulking

1:05:15 Q2 Bench repetition performance across sets

1:08:35 Q3 Extreme energy expenditure

Areta 2024 Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) https://pubmed.ncbi.nlm.nih.gov/38796175/

Thurber 2019 Extreme events reveal an alimentary limit on sustained maximal human energy expenditure https://pubmed.ncbi.nlm.nih.gov/31183404/

1:12:34 Q4 Latent or delayed hypertrophy following a diet

Bjørnsen 2019 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure https://pubmed.ncbi.nlm.nih.gov/30543499/

Damas 2016 Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage https://pubmed.ncbi.nlm.nih.gov/27219125/

1:31:26 Q5 Where to find information on velocity-based training

https://massresearchreview.com/

1:37:16 Closing out

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Music credit:

Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/

Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806

Artist: http://incompetech.com/