Built With Science

What's even more important than what you do in the gym is what you do afterwards. Muscles grow through rest, and proper recovery is an extremely important part of the muscle building process. In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin dive into the science behind proper recovery. They'll cover what recovery methods ACTUALLY work, as well as overrated methods and methods that might actually hinder growth! Enjoy!

There's a lot of information online about the best way to build muscle and lose fat. But what methods are actually effective, based on science? Today our researchers Daniel Plotkin and Max Coleman share the 10 most overrated and underrated ways to build muscle. Tune in and enjoy!

What is the best workout split to build muscle? Push-pull legs? Upper/lower? Full body workout split?  What about the "bro-split" where you train one muscle group each workout? How effective is that? Today, researchers Max Coleman and Daniel Plotkin dive into the science to find out what the best workout split is for natural lifters. The answers may surprise you. Enjoy!

Want to learn some true science-based strategies to make more gains in less time? Researchers Daniel Plotkin and Max Coleman share a few ways to do just that. Within the podcast you'll learn how to effectively cut down your workout time in half (or less) without compromising your muscle growth.

In this episode, researchers Daniel Plotkin and Max Coleman explore the current science behind what builds more muscle - free weights or machines. Free weights, such as barbells and dumbbells, have long been viewed as superior for muscle growth. But is that really the case? Not quite. It seems like machines can be just as effective. But it's important you know the major differences between using machines and free-weights, and what muscle groups benefit the most from either machines or free weights. Enjoy!

In today's podcast, researchers Max Coleman and Daniel Plotkin will dive into the most common mistakes beginners make in the gym. They will touch on:- how avoiding common gym mistakes can speed up progress- why "one size fits all" plans aren't the best- how to individualize your approach for better results- the role nutrition plays in progress- doing the wrong exercises- chasing perfection - how "influencers" and "gurus" are creating a problem...and much more. Enjoy!

The supplement industry is notorious for false promises and outlandish claims. In this episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss the supplements you should stop wasting your money on, based on science. Introduction: Why it's important to discuss supplements that don't work. The prevalence of supplement usage and the strong beliefs surrounding them. The placebo effect and its role in supplement perception. Segment 1: Fat Burners - Are They Worth It? Explanation that fat burners are a class of supplements. The general ineffectiveness and lack of regulation in the fat burner market. Discussing the theoretical mechanisms behind fat burners (increasing metabolic rate, reducing nutrient uptake, reducing appetite) and why they often fail. The recommendation to opt for single ingredients instead of complex fat burner cocktails. Segment 2: The Truth About Creatine The effectiveness of non-mono creatine forms. The cost-effectiveness of various creatine forms. Debunking misconceptions and highlighting the efficacy of creatine. Segment 3: BCAAs - Are They Overrated? Explanation of BCAAs (Branched-Chain Amino Acids). The role of leucine in muscle protein synthesis (MPS). Presenting studies that indicate potential downsides of BCAA supplementation. The recommendation to consider essential amino acids (EAAs) instead. Segment 4: The Glutamine Myth Explaining glutamine and its non-essential status. Presenting evidence showing the lack of usefulness of glutamine supplementation. Segment 5: Proprietary Blends - Know What You're Taking The issue of proprietary protein blends and proprietary blends in general. Emphasizing the importance of knowing the composition of supplements for safety and effectiveness. Segment 6: Testosterone Boosters - Separating Fact from Fiction Discussing turkesterone and ecdysteroids as potential testosterone boosters. Presenting mixed results and highlighting sketchy findings from unreliable sources. Encouraging skepticism and caution when it comes to testosterone booster supplements. Segment 7: Antioxidants and Muscle Growth Explaining the role of antioxidants. Discussing studies showing that very high antioxidant doses can reduce muscle gains. Emphasizing the importance of moderation in antioxidant supplementation. Segment 8: Gene-Specific Supplements - The Complexity of Genetics Addressing gene-specific supplements and their limitations. Discussing the challenges of identifying candidate genes for specific effects. Highlighting the modest contribution of identified genes to desired outcomes.

In this episode, we will discuss the latest science on how much workout volume you need to maximize muscle growth. Segment 1: Introduction and Volume Basics Discuss the importance of finding the right volume for muscle building. Define what volume is and hint at differing measurement methods. Highlight the significance of volume in muscle development. Segment 2: The Importance of Volume Explore the significance of volume with evidence from meta-analyses. Emphasize that low volumes can yield meaningful results. Introduce the concept of minimum effective and excessive volume. Segment 3: Customizing Volume for Individuals Stress the need for personalized volume recommendations. Discuss factors influencing optimal volume, including recovery and performance. Emphasize the importance of adhering to guidelines unless there's a compelling reason not to. Segment 4: Evolution of Volume Over Time Examine how volume requirements change throughout one's training career. Discuss whether volumes tend to increase or decrease over time. Highlight the dynamic nature of volume needs between individuals, muscle groups, and exercises. Segment 5: Special Considerations for Volume Explore how volume interacts with other training variables. Discuss differences in volumes during cutting, bulking, and maintenance phases. Touch on frequency, intensity (load and RIR), muscle groups, exercise types, and intensity techniques. Address the research bias towards specialization phases.

In this episode we discuss the best supplements to build muscle, based on science. Here's an overview of the supplements we will cover: Segment 1: The Tried and True Supplements Creatine: The gold standard for performance enhancement. Caffeine: Its role depending on fitness goals, dosage recommendations. Protein Supplements: Why they're essential for muscle recovery. Segment 2: The Jury's Still Out Explore supplements with potential benefits but limited evidence: Segment 3: Controversial Contenders Discuss supplements with mixed results: Segment 4: The "Not Harmful, but Maybe Not Helpful" Category Touch upon supplements that won't hurt but may not provide significant benefits: Segment 5: The No-Gos Discuss supplements that don't show promise and may even be harmful:

In this episode, we'll dive into how to build muscle and lose fat at the same time (body recomposition) using the latest science. Here's what we'll cover: Principles of Eating and Training for Recomposition: - Strategies for creating the right muscle-building environment Eating Approach: - Slight/moderate caloric deficit (200-300 kcal) - Optimal protein intake (0.8-1g/lb of BW) - Research supporting higher protein intake, even for women - Consistent daily protein intake for muscle protein synthesis - Benefits of protein powder, supplements Training Guidelines: - Tailoring training for growth with exercise selection, progressive overload - Weekly set volume (10-20 sets/week), frequency (2x/week per muscle group) - Monitoring progress and technique Likelihood of Achieving Body Recomposition: - Exploring who can benefit from recomp - Favorable candidates include new lifters, overweight individuals, sub-optimized trainees, post-layoff individuals - Mention of potential impact of anabolic compounds and gender differences Factors Influencing Body Recomposition Outcomes: - Challenges for leaner, more experienced, and older individuals - Balancing muscle gain and fat loss phases, competitive bodybuilding approach - Importance of assessing progress through lifts, photos, and overall changes Practical Considerations for Recomposition Attempts: - Situations where attempting recomping is suitable - Following longer fat loss phases, overcoming insecurities about gaining fat, experimentation before committing - Aligning diligent training during periods of potential weight gain Essential Factors Beyond Diet and Training: - Emphasizing the significance of sleep and stress management Summary: - Likelihood of recomp success is closely tied to growth sensitivity - There is potential for recomp outside growth-sensitive categories, though optimal results in slower gaining phases - Considering life circumstances and goals for recomp attempts - Vital aspects for successful recomp: adequate protein, training volume, meal spacing, sleep, and stress management