Chris, Paul, and Joe discuss the differences between enhanced and natural training, including muscle gains, strength, myofibrillar protein synthesis, hypertrophy, and muscle force production. They explore the impact of neural adaptations, effects of TRT on body composition, fat burning, and protein requirements. The conversation also covers optimizing training strategies for natural bodybuilders, the battle of models in fitness, the importance of alternative theories, and the discussion about linking studies and infographics.
Steroids can lead to greater muscle mass even without mechanical tension, and promote faster muscle repair and recovery.
Steroids may enhance the body's ability to store and utilize carbohydrates effectively, leading to increased fullness and cellular volumeization.
Steroids can improve muscle composition and increase muscle mass, but may also contribute to fat accumulation in certain areas.
Steroids can lead to enhanced strength gains and accelerated muscle repair, but progressive overload and recruitment are still important.
Optimal protein intake for muscle growth may be lower for enhanced bodybuilders due to increased muscle sensitivity to anabolic stimuli.
Deep dives
Effect of Steroids on Muscle Growth and Training
The podcast discusses the differences between natural and enhanced training, exploring the benefits and physiological effects of steroids on muscle growth. It is mentioned that steroids can lead to greater muscle mass, even in the absence of mechanical tension. However, it is noted that the effect of steroids on muscle repair and recovery is more rapid, allowing for higher weekly volume and potentially reducing the risk of muscle loss during periods of rest. The podcast also highlights the importance of progressive overload and strength gains as a metric for improvement, rather than simply increasing training volume. It is suggested that natural lifters may need to reevaluate their training approach and focus on recruitment and progressive overload to optimize muscle growth.
Nutritional Effects of Steroids
The podcast touches upon the nutritional effects of steroids, suggesting that while overall caloric requirements may increase slightly, the addition of steroids does not significantly impact energy needs. However, it is mentioned that steroids may enhance the body's ability to store and utilize carbohydrates more effectively, leading to increased fullness and cellular volumeization. It is noted that certain steroids, particularly oral forms, may result in temporary improvements in muscle fullness and pump, but these effects may decline over time. Lastly, it is suggested that modifying the distribution of nutrients to favor carbohydrates over fat may be beneficial, given the enhanced carbohydrate partitioning seen with steroid use.
Body Composition Changes and Fat Distribution
The podcast touches upon body composition changes and fat distribution with steroid use. It is mentioned that steroids can improve muscle composition and increase muscle mass. However, anecdotal evidence suggests that certain individuals may experience an increase in fat accumulation in specific areas, such as the midsection, despite calorie control. It is suggested that the energetic costs of basal activity and muscle protein synthesis may increase, contributing to potential reductions in body fat. However, the impact of steroids on body composition varies and may be influenced by individual factors and hormone doses. Additionally, it is noted that steroids do not cause lipogenesis or directly burn fat.
Performance Effects and Steroid Use
The podcast briefly touches upon the performance effects of steroid use. It is noted that steroids can lead to enhanced strength gains and accelerated muscle repair, potentially allowing for more frequent training sessions and higher weekly volume. However, it is emphasized that the fatiguing interference mechanisms and the need for progressive overload still exist, regardless of steroid use. The podcast also highlights the importance of focusing on recruitment and strength gains as indicators of progress, rather than solely relying on increased training volume. It is suggested that a shift in training ideologies and a focus on optimal training approaches may be beneficial for natural lifters and individuals considering steroid use.
Difference in protein requirements between enhanced and natural bodybuilders
The podcast discusses the difference in protein requirements between enhanced and natural bodybuilders. While enhanced bodybuilders may consume larger amounts of protein, research suggests that once optimal protein levels are reached for muscle growth, further increases may not provide additional benefits. Enhanced athletes may actually require lower protein intake due to their increased muscle sensitivity to anabolic stimuli.
Exercise sequence and its impact on training
The podcast touches upon the debate regarding the impact of exercise sequence on training. While some studies suggest that exercise sequence may not significantly affect outcomes, it is important to consider the wealth of existing research and established fatigue models that support the idea that exercise sequence does matter. The mechanistic and physiological principles underpinning the importance of exercise sequencing and the link between mechanical and passive tension make it unlikely that exercise sequence has no impact on training adaptations.
Applying training principles as a natural vs enhanced lifter
The podcast highlights that once individuals make the transition to using steroids, they don't need to drastically change their training or nutrition approaches. The principles of effective training and dieting that apply to natural lifters can still be followed for enhanced lifters, with the added advantage of potentially faster results. The focus for both groups should be on finding a progressive overload strategy, understanding individual stimulus-to-fatigue ratios, and optimizing protein intake based on current research to support muscle growth and preservation.
Exercise selection and strategy for natural lifters
For natural lifters, exercise selection is crucial in targeting specific muscle areas for development. Maximizing recruitment and focusing on underdeveloped muscle regions are key. Volume and frequency should be determined based on exercise selection. Simply increasing volume does not guarantee results; exercise selection is more important. Frequency should be carefully considered to avoid muscle mass loss between sessions and ensure maintenance of mechanical tension stimulus.
Progression models and understanding muscle gain
Progressive overload is essential for both natural and enhanced lifters. For natural lifters, a slower rate of strength gains is expected due to the limited potential for muscle accrual. Therefore, a more progressive and slower progression model is effective. Enhanced lifters can strive for more aggressive approaches due to faster muscle growth. It is crucial to understand that focusing solely on volume and pump training is not enough. Measurable progress through progressive overload and performance increases is key to ensure adaptations are occurring.
