#61: The Real Truth About Maximizing Muscle Gain

Jun 21, 2017

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Dr James Steele (@JamesSteeleii) is an Associate Professor in Sport and Exercise Science at Southampton Solent University (United Kingdom). James teaches across both exercise physiology, biomechanics, and research methods, is an active researcher and has published numerous peer reviewed articles on a variety of areas relating to health and fitness. He is currently involved in a number of projects regarding resistance training including; its physiological effects; the impact of manipulation of variables within resistance training programs, understanding effort, its measurement and application; inter-individual responses to resistance training; and in particular currently leads the Resistance Exercise And Community Health (REACH) Project – an internationally collaborative project which aims to examine an intervention to increase initiation and maintenance of resistance exercise for public health using a home- or community centre-based, self-managed approach.

James has been on the podcast twice before (Part 1 and Part 2). This was his best yet. In this podcast, we dig into a ton of scientific literature regarding maximum muscle gain potential and how this can be implemented in an exercise regimen for optimal upside. You will be hard pressed to find a more in-depth interview on the subject of muscle hypertrophy on the internet. Consider this a master class in how to optimise your exercise regimen and diet for best results.

For more context on the type of workouts that James shares on the podcast, see here:

In this episode, we discuss:

How greater RT frequency may produce better results in terms of muscle hypertrophy in trained individuals and how this relates to increased protein synthesis and the attenuation of muscle damage.
The ROI on increased frequency and the training approach to training and diet that is going to achieve optimal muscle gain.
The literature on the subject on muscle fibre typing and discuss whether if fibre type does help to tailor a training protocol to an individual.
The pros and cons of training not-to-failure.
James's current workout regimen and diet and how this has evolved.
His thoughts on Myokine secretion from resistance exercise.
How to optimise an exercise regimen to improve skill/sport performance.
And much more.

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This episode is also brought to you by, former guest, and health and sleep coach, Alex Fergus. Alex has worked with hundreds of clients from all walks of life to help them fall asleep faster and improve their sleep quality, as well as, optimise fat loss, muscle gain, overall health and energy level.

Alex is an accomplished athlete, representing New Zealand in rowing, winning national bodybuilding titles and breaking powerlifting records. He’s absolutely ripped and strong as an ox, and has won the Paleo f(x) RealFit competition 2 years running against some of the most fierce competition around. The first time around, he won the competition training only 15-minutes per week.

Alex attributes much of his success to optimising his sleep. As a former chronically sleep deprived young adult, Alex pays close attention to his sleep and has invested heavily to optimise his own sleep quality for maximum benefit. Alex has devoted much of his time to researching how to improve sleep and has a ton of experience helping his clients with theirs. For a FREE 4 part sleep improvement series with tips that will revolutionise your sleep quality and help you fall asleep faster to give you more energy, improved body composition and better well-being, sign up here.

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