MASS Office Hours Episode 27 (Stretch-Mediated Hypertrophy + Q&A)
Mar 16, 2024
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Topics covered include stretch-mediated hypertrophy, natural limits for strength and muscularity, dealing with setbacks in the gym, the role of mindfulness in fitness, optimal lengths for bulking and cutting phases, improving sleep quality, Ramadan fasting, back training, and more.
Mindfulness can benefit eating behaviors, pain management, sleep issues, and mental fatigue in fitness.
Mindful eating interventions can reshape responses to food stimuli, promoting healthier eating habits.
Mindfulness practices address psychological and social elements in pain management, enhancing coping ability.
Incorporating mindfulness into bedtime routines can improve sleep quality and promote better rest.
Deep dives
Exploring the Impact of Mindfulness Practices on Fitness
Mindfulness practices such as meditation have been studied in various fitness-related aspects. Research suggests that mindfulness can benefit eating behaviors, pain management, sleep issues, and mental fatigue. Implementing mindful eating interventions can help reshape responses to food stimuli. Mindfulness can also aid in managing pain by addressing psychological and social elements that influence pain experiences. Additionally, mindfulness practices have shown positive effects on sleep problems and mitigating mental fatigue, especially before exercise to counter the effects of cognitive fatigue from daily activities.
Mindfulness and Eating Behaviors
Mindful eating interventions have demonstrated effectiveness in improving eating behaviors. By implementing mindfulness practices, individuals can reframe conditioned responses to various food stimuli and eating experiences. This approach can help individuals develop a more mindful and intentional relationship with food, potentially leading to healthier eating habits and improved overall well-being.
Mindfulness for Pain Management
Mindfulness practices offer benefits in pain management by addressing psychological and social aspects of pain experiences. By altering perspectives and narratives surrounding pain, individuals can enhance their ability to cope with and manage pain more effectively. Mindfulness interventions can contribute to changing the perception of pain and improving overall pain outcomes, promoting a more holistic approach to pain management.
The Role of Mindfulness in Sleep Improvement
Mindfulness techniques have been linked to improved sleep outcomes by helping individuals address sleep-related issues. By incorporating mindfulness practices into bedtime routines or relaxation techniques, individuals can enhance their sleep quality and promote better rest. Mindfulness can assist in reducing stress and promoting mental relaxation, contributing to improved sleep patterns and overall sleep health.
Mindfulness in Fitness and Effectiveness of Mindfulness Practice
Mindfulness can play a role in fitness, requiring effective implementation and participant buy-in for optimal results. Mindfulness research acknowledges limitations due to bias but emphasizes the growing body of literature for further insight.
Incorporating Mindfulness into Workouts for Health Benefits
Working out positively impacts health by reducing mental fatigue, emphasizing the importance of mindfulness to enhance exercise performance. Attentional focus strategies and biofeedback contribute to improved workout results.
Bulking and Cutting Strategies for Recreational Lifters
Recreational lifters aiming to maintain leanness can cycle slow bulks to 15% body fat and cuts to 10-12%, emphasizing gradual changes to avoid excessive fat gain and muscle loss. Consistent training and nutrition planning are key for successful body composition alterations.
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include stretch-mediated hypertrophy, lengthened partials, mindfulness, optimal lengths for bulking and cutting phases, natural limits for strength and muscularity, maintenance blocks in training, improving sleep quality, Ramadan fasting, back training, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
If you'd like to submit a question ahead of time, please use this link:
https://massresearchreview.com/office-hours/
Time stamps:
0:00 Intro
3:52 Stretch-mediate hypertrophy
39:38 Why mechanistic speculation is risky
41:47 Why replication is important in science
46:53 Dealing with recurring setbacks in the gym (illness, injury)
52:31 The role of mindfulness in fitness
1:02:32 Optimal lengths for bulking and cutting phases
1:05:07 Natural limits for strength and muscularity
1:12:42 Are prolonged “maintenance blocks” necessary in your training?
1:16:37 Pursuing a graduate degree in exercise science
1:18:50 Growing your arms
1:22:42 Improving sleep quality
1:26:55 Ramadan fasting
1:33:20 Back training
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