In this episode Tara breaks down the most important elements of muscle building, including training to failure, exercise order, protein and carbohydrate consumption, nutrient deficiencies and sleep.

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Studies referenced:

Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans https://www.sciencedirect.com/science/article/pii/S2666379123005402

Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes Strength & Conditioning Journal, 2020 https://journals.lww.com/nsca-scj/fulltext/2020/10000/magnitude_and_composition_of_the_energy_surplus.9.aspx

The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals Journal of the International Society of Sports Nutrition, 2014 https://pubmed.ncbi.nlm.nih.gov/24834017/

CHAPTERS:

0:26 Peluva footwear 3:24 What's holding people back 5:20 Umbrella review of hypertrophy 14:35 Exercise order 17:58 Protein 25:16 Carbohydrate 30:16 Sleep 35:15 Yoga 37:28 Nutrient deficiencies

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