Greg, Pak, and Milo engage in impromptu debates on topics like the necessity of the 'big 3' exercises, training to failure for hypertrophy, utilizing sumo deadlifts, old-school bulking, and the benefits of lifting weights for over 60 mins per week. The podcast also features a Battle Royale recap and a Q&A session.
Sumo deadlifts can be an effective alternative to conventional deadlifts for non-powerlifters, enhancing posterior chain development.
Genetic augmentations for strength are still futuristic due to gene therapy limitations and ethical concerns.
Exoskeleton technology shows promise for aiding in heavy lifting tasks, but mass-produced solutions are not yet available.
Hormone replacement therapy in transgender individuals can impact muscle mass, fat distribution, and athletic performance, depending on hormone levels.
Deep dives
Sumo Deadlifts for Non-Powerlifters
Sumo deadlifts can be a valuable alternative to conventional deadlifts for non-powerlifters, catering to various preferences and anthropometric differences. They provide a great stimulus, especially for those whose builds suit sumo deadlifts over conventional deadlifts. Including sumo deadlifts in a routine can enhance posterior chain development and provide a well-rounded exercise choice.
Against Sumo Deadlifts for Non-Powerlifters
Sumo deadlifts may present grip limitations, leading to the need for straps or hook grip techniques that can be uncomfortable or increase injury risks. The exercise's quad dominance and potential redundancy with other lower body exercises may diminish its overall effectiveness. Additionally, concerns about fatigue and energy allocation relative to the muscle groups targeted raise questions about the necessity of sumo deadlifts for non-powerlifters.
Exoskeletons and Genetic Augmentations for Lifting
Exoskeletons are being developed to assist with lifting heavy weights in the future, with various companies working on prototypes to augment human lifting capabilities. Although mass-produced exoskeletons are not widely available yet, progress is being made in this field. In contrast, genetic augmentations for enhancing strength are still far off, as gene therapies can only have short-term effects and are not yet capable of chronically changing an individual's genetics for significant phenotypic differences. The ethical implications around gene editing in humans pose significant challenges to the feasibility of genetic enhancements for lifting at present.
Unique Movements for Strength Training
Unique movements such as windmills, single-arm standing dumbbell overhead press, reverse Nordic curls, and plyometric push-ups have been utilized by individuals for strength training. These exercises offer diverse challenges and target different muscle groups, providing a unique stimulus for muscle growth and functional strength. While some of these movements may not be commonly seen in traditional training routines, they can offer benefits in terms of muscle engagement, joint stability, and overall athletic performance.
Considerations Regarding Genetic Augmentations
Genetic augmentations for enhancing strength and lifting capabilities are still a futuristic concept due to the current limitations of gene therapies. While gene editing technologies exist, ethical concerns and the complexities of altering an individual's DNA for significant performance enhancements pose substantial hurdles. In contrast, advancements in exoskeleton technology show promise in providing mechanical assistance for lifting tasks, although mass-produced solutions for superhuman lifting capabilities are not yet readily available.
Limitations of Current Genetic Augmentations
Current gene therapies do not have the capacity to permanently alter an individual's genetics for substantial physical enhancements related to strength and lifting abilities. While some progress has been made in developing exoskeletons to aid in lifting heavy loads, the focus has primarily been on industrial applications rather than achieving superhuman lifting capabilities. These advancements highlight the potential for future innovations in enhancing human strength and performance through mechanical and biological means.
Effects of Hormone Replacement Therapy on Transgender Athletes
Hormone replacement therapy (HRT) in transgender individuals generally leads to physiological changes expected from altering hormone levels. For trans women receiving HRT, decreased testosterone levels can result in muscle mass loss and increased fat gain. Conversely, adding exogenous testosterone for trans men often leads to hypertrophy gains, reduced fat mass, and physiology resembling that of biological males. Research on how these changes impact athletic performance is limited, but the overall trend aligns with the expected hormonal effects.
Competing in Sports on Hormone Therapy
The eligibility of trans athletes on hormone therapy to compete in sports varies depending on the rules of the governing body. In many drug-tested sports, any exogenous testosterone, even for gender-affirming purposes, is prohibited. Sporting organizations may have specific regulations regarding hormone therapy use, which may affect the participation of trans individuals in competitive sports. Restrictions on certain drugs used in gender confirmation therapy, like spironolactone, may pose challenges for trans athletes, potentially leading to limitations or bans in specific sports.
In this podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks.
TIME STAMPS:
00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size?
00:37:24 - Topic 02 - Always training to failure to maximize hypertrophy
00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters
01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum gains
01:19:42 - Topic 05 - Lifting weights for over 60 mins per week for health
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MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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