In today’s episode, Greg and Eric field listener questions about how much time powerlifters should spend training for hypertrophy, how frequently to bulk, optimal rest periods for strength and hypertrophy, whether or not you need to be doing deadlifts or deadlift variations for physique-related goals, and much more. To finish off the episode, Greg shares some tips on how aspiring fitness professionals can improve their writing skills and start getting published.On a related note, we recently rolled out a new feature on the Stronger By Science website. We have extracted clips from all of our previous podcast episodes and organized them by topic, so you can quickly find in-depth answers to your training and nutrition-related questions. To check it out, head over to strongerbyscience.com/QAIf you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa TIME STAMPS0:01:05 History lesson: Strength coaches in college sports0:04:43 Two questions:In a good powerlifting program, how much time or volume should be spent on hypertrophy work, and how should this change based on training experience and in-season versus off-season training? I want to look jacked. How do I know if I am strong enough to be messing with bodybuilding-style training and accessory work? Should I just be focused on getting stronger until my main lifts are more competitive?0:14:20 There has been a lot of discussion about bulking on recent shows. I would be interested in hearing about practical recommendations regarding the frequency of bulking and cutting. How often is common? Is there a ceiling where it's no longer effective, or even harmful, over a given time period?0:29:57 Two questions:I've noticed that as my lifts have gotten stronger, my rest periods are becoming longer. What's the mechanism behind that?What does the literature say about rest time between sets for maximizing hypertrophy versus maximizing strength? Is it possible to take too much or little?0:52:18 Rank these sports in order of difficulty and competitiveness: men's natural bodybuilding, men's natural classic physique, baseball, basketball and football.0:55:09 Is body mass index (BMI) still accurate for people who are much taller (or shorter) than average?1:05:53 Is completely eschewing the deadlift and all deadlift variations acceptable from a bodybuilding standpoint? If so, can you name a couple of accomplished bodybuilders who have reached their level without incorporating deadlifts into their training? To what extent can I make up for deadlift gains with a bunch of other exercises targeting the posterior chain, forearms, and upper traps?1:12:45 I’ve been trying to get more sleep (at least 8-9 hours or more per night). However, I typically end up either waking up earlier or waking up more frequently throughout the night, resulting in poorer sleep than normal. Is this a sign that I shouldn't be trying to force more sleep, and should return to my typical sleep habits?1:22:06 Are you ever concerned about a client having high creatinine levels? 1:27:00 I once heard Greg say that one reason he's never taken anabolic steroids is their potential impact on cognition, but I've never seen anyone else reference that as a side effect. Could he elaborate?1:37:13 More and more studies show that a plant based diet is healthier than one that includes meat and other animal products. How does this relate to gains and weight loss?1:48:18 I was wondering if you guys could provide any advice for students looking to improve their writing skills for science-based fitness articles. Related to that, what would be a useful approach for getting published on well-known websites? MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.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.

In this episode, Greg and Eric judge a carnivore diet book by its cover. After feats of strength, Greg and Eric discuss “The Game Changers,” a recent documentary with some bold claims about vegan diets, followed by a Research Roundup segment in which Greg discusses recent studies about foam rolling and training. Finally, Greg and Eric interview Michael Hull from Examine.com, who tells us all about the pros and cons of ketogenic diets. TIME STAMPS0:00:54 In-depth book cover review: carnivore diet edition0:07:15 Feats of Strength0:26:24 Film Review: “The Game Changers”0:52:01 Research Roundup: Foam rolling and trainingPapers discussed:https://link.springer.com/article/10.1007/s40279-019-01205-7https://www.sciencedirect.com/science/article/pii/S0531556519301937https://www.frontiersin.org/articles/10.3389/fphys.2019.01203/fullhttps://www.ncbi.nlm.nih.gov/pubmed/311044841:22:27 To Play Us Out: a follow-up on our pain discussion from Episode 221:29:53 Interview: Michael Hull from Examine.com1:30:03 Michael’s background and role at Examine.com1:32:08 Examine’s new guide on ketogenic diets1:34:14 What were the topics that the authors disagreed about during the writing process?1:36:29 Were any of the authors extremely pro-keto or anti-keto when the project began?1:37:41 How do you define a ketogenic diet?1:38:39 What are the potential benefits of adopting a ketogenic diet?1:41:08 For a ketogenic diet, how low do carbs need to be? Does it vary from person to person?1:42:21 Does high protein intake kick you out of ketosis?1:45:09 How do you know if you’re in ketosis or not?1:50:35 Do you really need to have high fat intake, or is carb restriction sufficient?1:51:56 How good or bad is the adherence rate in keto diet studies?1:55:17 What are the potential drawbacks of a ketogenic diet? What micronutrients might be missing?1:58:52 Do ketogenic diets have negative effects on cholesterol/blood lipids or hair loss?2:03:46 Is it possible to predict who will respond relatively well (or poorly) to a ketogenic diet?2:07:11 Net carbs versus total carbs2:08:44 What are the effects of keto on fat loss, muscle gain, and muscle retention?2:16:02 What are the effects of keto on physical performance?2:24:01 Summarizing the effects of keto2:27:31 Is keto potentially helpful for any conditions other than certain types of epilepsy?2:34:52 Are there any applications for ketone supplements?2:39:24 How popular are ketogenic diets?2:45:55 Who is keto good for?2:48:45 Where can people keep up with Michael online? MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.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.

In today’s episode, Greg and Eric field listener questions about carbohydrate intake, sodium intake, training to improve speed or strength-endurance, experimenting with training styles and variables to find out what works for you, the minimum necessary volume per session, and more. To finish off the episode, Greg and Eric discuss Bayesian statistics, and how to start a fitness career without a formal academic background in exercise or nutrition.If you want your questions answered on a future episode, you can submit them using the following link: tiny.cc/sbsqa TIME STAMPS0:01:55 What is the best approach for increasing strength endurance (that is, increasing maximum reps for a given exercise)?0:16:36 Two questions combined:Is it ever beneficial to lift weights in a fasted state?I train very early in the morning and drink a protein shake prior to training. Anything else you recommend to do or eat before working out in a fasted state?0:29:00 What is the relationship between training frequency and recoverable volume? Spreading work across more sessions seems as if it would allow more to be done, but is a minimum volume per session necessary to get sufficient stimulus?0:37:32 What effects does sugar intake have on performance and composition?0:49:44 What are the best ways to improve speed using resistance training?0:52:29 Does the relative split of daily dietary intake of carbs and fat really matter for hypertrophy, strength, and body composition?1:08:46 How important is delayed onset muscle soreness (DOMS)? I've been powerlifting for a little over 18 months and have never experienced any significant amount of soreness, but my program contains reasonably high training volume and frequency.1:13:46 What are your thoughts on sodium intake for lifters, whether in absolute terms or relative to potassium intake?1:29:23 How important is it for trainees to experiment with different training styles to see what methods may work best for them? How would you recommend organizing an experimental period of training to see if for example you respond better to speed or power training and what should be measured/benchmarked against?1:41:10 Do you think that Bayesian Statistics will be used in future studies for analysis?1:53:41 As someone who went the standard business route after college and is getting minimal satisfaction from their current career, how possible is it to get proper certifications for nutrition and personal training to make a career out of something I am more passionate about? MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.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.

The hosts of the podcast discuss their experiences in Iceland, including encounters with the strongest man in the world and a controversial paper on meat consumption. They delve into implementing deloads in training and interview Dr. Michael Ray on pain science in weightlifting. The podcast also explores topics such as recent world weightlifting championships, the debate on red meat consumption, the importance of deloading, critiquing chiropractic work, profiting off supplements, rethinking shoulder conditions, and the importance of empathy in clinical practice.

In today’s episode, Greg and Eric field listener questions about branched chain amino acids, mini-cuts, potential differences between males and females, tips for your first powerlifting meet, and more. To finish off the episode, Greg and Eric discuss their favorite quad exercises for building up big legs and a big squat. Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:tiny.cc/sbsqa TIME STAMPS0:00:56 How does chronological age affect potential training status? Do you limit your potential by starting to lift later in life?0:12:08 Are essential amino acids (EAAs) more useful than branched-chain amino acids (BCAAs)?0:32:10 Most research uses men as a sample population. Do you think that the findings apply to women in equal measure?0:41:40 What is your opinion on mini cuts during an extended gaining phase? How long a mini cut should be, how aggressive should the caloric deficit be, and what should be training like?0:50:15 Do either of you have any recommendations for someone preparing for their first powerlifting meet?1:09:59 In a recent podcast you suggested buying an exercise physiology textbook. Is an old edition of a textbook worth reading, or would there be too much outdated information?1:21:57 What are the best exercises for increasing quadriceps size and strength to help with squatting? MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.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.

Greg and Eric discuss tips for interpreting exercise and nutrition research, including misleading referencing and author bias. They also share an onion jam recipe. The interview with Alex Kolliari-Turner explores muscle memory and the effects of steroid use on muscle myonuclei, emphasizing the importance of his study on myonuclei changes during and after steroid use.

In today’s episode, Greg and Eric field listener questions about fasted training, peaking for meets, recovering from a diet, training frequency, and more. To finish off the episode, Greg and Eric discuss how much evidence is needed before they consider applying a new strategy to their own training or coaching. As we mention in this episode, Alex Kolliari-Turner is currently recruiting participants for a study on how muscle myonuclei numbers change during and after steroid use. For 2019 data collection, October 26th, 27th, 28th are the last opportunities for current and past steroid users living within Europe to get involved. They will be doing sampling in 2020, so even if you can't make the October dates, you should still get in touch with Alex using the following email address:A.Kolliari-Turner@brighton.ac.ukRemember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:tiny.cc/sbsqa TIME STAMPS0:00:49 Alex Kolliari-Turner is recruiting participants for a very important study0:02:57 Are there benefits of fasted cardio for performance?0:18:05 I have two powerlifting meets, separated four weeks apart. How do I train to be peaked for both of them?0:39:28 How long it takes to metabolically recover from long-duration diets?0:52:35 Which training approach is preferable for strength: daily undulating periodization (DUP) within blocks, or high-frequency Norwegian-style training?1:00:47 Discussion on training frequency1:14:14 What is your take on intuitive eating? Does our body have a built in mechanism which will increase hunger when our body registers the necessity for muscle growth?1:28:04 What exercise would you use for mechanical tension/overload for the chest when not doing the bench press?1:38:54 Do weighted thrusts help squats much?1:43:47 How much evidence and research would it take for you to implement new findings into your own practice? One study with a large effect size, or multiple replicated studies? MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.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.

Lauren Colenso-Semple, a researcher focusing on muscle fiber types and optimal athletic performance, discusses her recent study on training volume for resistance-trained females. The podcast also covers topics such as effective reps for muscle protein synthesis and hypertrophy, and the relationship between antioxidants, nitric oxide, and hypertrophy.

In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature.Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:https://tiny.cc/sbsqaTIME STAMPS0:00:48 Results are IN for the Stronger By Science Lasagna Cook-Off0:04:56 When bulking, what are the pros and cons of utilizing a rapid rate of weight gain? Studies discussed:https://www.ncbi.nlm.nih.gov/pubmed/31247944https://www.ncbi.nlm.nih.gov/pubmed/314820930:25:01 In terms of hypertrophy, how do routines with sets of 20-30 repetitions differ in comparison to a similar volume of sets in the 8-12 rep range?0:35:23 How can we improve sleep to help training? Study discussed:https://www.ncbi.nlm.nih.gov/pubmed/312882930:47:03 If soreness isn't a good indicator of gains, how do you know how hard to train?0:51:14 What are the best ways to do concurrent training (i.e., combining cardio with resistance training)? Study discussed:https://www.ncbi.nlm.nih.gov/pubmed/303559761:09:00 What effects can active release therapy, acupuncture, massages, stretching have on training?1:20:35 How do you reconcile value for research, with the likelihood that there’s some degree of really bad research out there, and that many people can’t tell the difference between good and bad research? MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.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.

In this episode, Eric has some grievances to get off his chest, and Greg and Eric team up on “Feats of Strength” to highlight some impressive lifts and pay tribute to a legend. Eric has a Coach's Corner segment about some practical aspects of metabolic adaptation during weight loss, and a new “Question of the Day” segment challenges Eric and Greg to share some ideas they’ve changed their mind about throughout their careers. Finally, Greg shares some cooking tips for making macro-friendly (but flavorful) stews, and Eric and Greg share predictions for the forthcoming college football season. Greg and Eric also interview Leigh Peele, who tells us about the early days of the evidence-based fitness movement, weight loss, and metabolic adaptation. TIME STAMPS 0:02:54 Airing of grievances 0:07:51 Feats of Strength 0:20:44 Coach's Corner, part 1: Metabolic adaptation 0:31:10 Coach's Corner, part 2: Don’t inject your urine 0:49:46 Question of the day: What are some big things that you’ve changed your mind about over the years? 1:23:51 Recipe time: stews 1:36:18 To play us out: college football predictions, and trademarking the word “THE” 1:41:14 Interview with Leigh Peele 1:42:04 Why is Leigh too busy to accept our dinner invitation, but free enough for a lengthy podcast appearance? 1:46:19 What is a “layman researcher?” 1:47:51 Early days on the evidence-based fitness forums 1:49:54 The transition from trainer to layman researcher and teacher 2:02:04 When ideas rapidly turn from “outrageous” to “obvious” 2:11:17 Metabolic adaptation and starvation mode 2:29:19 Transitioning after weight loss is achieved 2:50:10 Does Leigh believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings? 3:00:06 Where can people find Leigh Peele online? MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.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.