Today’s episode of MASS Office Hours is truly special, and not just because it’s airing on a Monday. First, the MASS crew announces a new era of Office Hours as the show has formally merged with the Iron Culture podcast. After making this announcement, the crew lets listeners know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and factors that limit long-term muscle growth. The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link: https://massresearchreview.com/office-hours/ Time stamps 0:00 Intro 0:21 Big announcements about the future of Iron Culture and MASS Office Hours 5:10 Helms reflects on “the merger” 7:04 Re-introducing Dr. Mike Zourdos 17:53 Re-introducing Dr. Lauren Colenso-Semple 26:38 Dr. Helms’ recent research 30:46 Dr. Trexler’s current research 34:20 A primer on satellite cells 49:31 The role of satellite cells during growth/maturation and during use of exogenous anabolics 51:21 Sex differences and exogenous anabolics 53:52 The impact of aging on satellite cells and their function 58:54 Do satellite cell responses to muscle damage play a major role in muscle growth? 1:02:37 Do satellite cells and myonuclear domain theory become more relevant for muscle growth when the magnitude of growth becomes more substantial? 1:10:01 Does hard training induce muscle hyperplasia? 1:19:06 If meaningful muscle hyperplasia does occur in response to resistance training, does that impact how we should approach or design training programs? 1:24:39 Wrapping up

The Lost Episode of MASS Office Hours will be discussed for decades to come. Was the episode buried and all copies destroyed because it was simply too controversial? Did the hosts reveal a secret too dangerous to publish? Did Eric accidentally delete the episode by hitting the wrong button after they recorded? We may never know. In this re-recorded episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss Trex's surgery recovery, bilateral vs unilateral training for hypertrophy, shifting calories throughout the week while trying to build muscle, what to do after substantial weight loss, micronutrient adequacy, micronutrient testing, sex-based training differences, and arguing with people on the internet. PLEASE NOTE: We're switching our live streams to Monday nights, effective immediately! The MASS crew goes live for Office Hours every Monday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps 0:00 intro 1:18 important announcement about Office Hours schedule 3:27 Trex's surgery recovery 11:50 bilateral vs unilateral training for hypertrophy 21:43 shifting calories throughout the week while trying to build muscle 33:07 what to do after substantial weight loss 45:07 micronutrient adequacy and micronutrient testing 57:26 sex-based training differences 1:10:10 arguing with people on the internet

Explore the latest insights on concurrent training and its impact on muscle gains. The discussion reveals gender differences in how aerobic and resistance training interact. Learn strategies to structure workouts effectively, balancing cardio with strength training. The importance of customizing training volume and recovery methods is emphasized. Discover how explosive strength plays a role for various athletes and the integration of powerlifting into triathlon training. Audience engagement enhances this treasure trove of fitness knowledge!

Dive into the fascinating world of strength training and muscle maintenance! Discover how to tackle strength asymmetries with unilateral exercises. Explore the effectiveness of purported anti-catabolic supplements and insights on managing pain during lifts. You'll learn the optimal training volume needed to keep gains during weight loss. Plus, hear about leg elevation techniques for better recovery and whether daily macro targets are essential. Join the discussion that balances science with practical advice for fitness enthusiasts!

Josh Pelland, Co-founder and CEO of DeepMind, shares his expertise on training volume and its effects on muscle growth and strength. He presents findings from his meta-analysis, highlighting how increased training volume has diminishing returns for muscle gains. Pelland emphasizes the importance of tailoring training to individual needs, utilizing periodization, and addressing overtraining risks. The conversation delves into practical strategies for optimizing workouts and understanding the nuances of training frequency, making it a must-listen for fitness enthusiasts.

Delve into the latest college football drama and its connection to the serious issue of concussions and CTE. Discover how endurance athletes can balance strength and hypertrophy training effectively. Explore practical mobility tips and the significance of fat timing in diet. Unpack the intriguing effects of creatine on brain health. Lastly, learn about the advantages of unilateral exercises for addressing muscle imbalances, enhancing overall strength. Tune in for dynamic discussions and insightful advice!

Discover the intriguing role of estrogen in muscle growth and recovery, backed by animal studies despite mixed human research. Uncover the benefits of processed protein sources for vegetarians, challenging common dietary misconceptions. The discussion also delves into the importance of fiber for physique athletes and debunks the naturalistic fallacy in nutrition. You'll learn about the risks of ultra-processed foods and the significance of resistance training and cardiovascular exercises for injury prevention, wrapped in a lighthearted exploration of college football rivalries.

Dr. Eric Trexler, an exercise science professional, shares his journey of recovery after surgery. Dr. Mike Zourdos, a cognitive benefits expert, discusses his upcoming research linking aerobic exercise to improved memory. They explore the positive effects of both aerobic and resistance training on cognitive function and health. Other intriguing topics include nutrition timing for workouts, the impact of dietary choices on appetite, and the relationship between running and recovery. Listeners are treated to insightful Q&As on training methods and muscle building strategies.

Dr. Eric Trexler, an expert in exercise and nutrition, is joined by Dr. Lauren Colenso-Semple, who focuses on female hormonal issues. They dive into how hormonal contraceptives and menopause impact fat loss, revealing that hormonal changes alone aren't necessarily barriers to weight loss. The conversation flows to audience questions about dietary fiber, unique exercise techniques, and the effects of nutrition quality. They also share strategies for motivating older family members to exercise, emphasizing the role of behavior change in fostering a healthier lifestyle.

Celebrate the one-year mark with a dive into nasal breathing and food safety concerns regarding microwaving plastics. Explore the intricacies of energy systems and the metabolism of fats and carbohydrates during exercise. The hosts discuss the pitfalls of 'generalist experts' and emphasize the importance of specialization in health. Gain insights on effective training methods, including supersets for muscle growth and reverse Nordic exercises for quadriceps. Plus, myth-busting on calorie intake and body recomposition make for a lively discussion!