The Stronger By Science Podcast Q&A: Training frequency, reducing caloric intake on rest days, and isometric training
Caffeine and Artificial Sweeteners
- Limit caffeine if experiencing jitteriness, sleep issues, or headaches.
- Consider caffeine and artificial sweeteners as tools you can utilize later in a diet.
Steroid Impact on Muscle Growth
- Steroids can approximately double muscle growth over a training career, not necessarily total muscle mass.
- This estimate depends on various factors like the specific steroid regimen and individual responses.
Managing Strength Loss During Cutting
- If experiencing strength loss while cutting, implement a deload to assess if it's due to overreaching.
- If strength and weight loss plateau during the deload, re-evaluate your training and nutrition approach.
In today’s episode, Greg and Eric share a little bit of good news, followed by a Q&A segment. Topics covered include training frequency, reducing caloric intake on rest days, strength reductions during weight loss, low-calorie diets, isometric training, and much more. Then, this week’s On The Rise segment features Daniel DeBrocke. Finally, Eric shares an easy lentil soup recipe that is actually pretty good.
If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa
If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators
TIME STAMPS
Good News (00:01:08). Links:
- https://www.goodnewsnetwork.org/tour-2500-world-famous-museums-from-comfort-your-own-sofa/.
- https://www.coursera.org/learn/the-science-of-well-being.
Q&A
Do you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases? (00:07:11).
How much of a difference do steroids make for muscle growth? (00:16:01).
Links:
https://www.strongerbyscience.com/much-steroids-increase-hypertrophy/.
https://www.strongerbyscience.com/steroids-and-strength-differences/.
When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching? (00:23:06).
I have been squatting 2 or 3 times a week for the last year. Is it reasonable to expect to continue progressing while only squatting once a week? How should I structure it to get the most out of it? (00:35:36).
I've heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation? (00:44:04).
What's the latest on strength and isometrics? Given gym closures and my limited home equipment, I'm thinking of using isometrics to help maintain strength on the squat, bench, and deadlift. (00:58:08).
Study: https://www.ncbi.nlm.nih.gov/pubmed/30580468.
Eric has mentioned a couple times that he's gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like? (01:07:21).
On The Rise: Daniel DeBrocke (01:21:13).
https://kabukistrength.com/optimize-recovery-maximal-strength-gains-daniel-debrocke/.
https://www.stackedstrength.com/.
https://www.instagram.com/stackedstrength/.
To Play Us Out: Chef Eric’s Easy Lentil Soup (01:24:58).
MORE FROM THE SBS TEAM
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