Delve into the vital balance between step counts and sleep quality, highlighting the dangers of prioritizing steps over rest. Discover how sleep duration impacts recovery and mortality, and the often-overestimated role of protein in muscle growth. Uncover the significance of sleep optimization in fitness and gain insight into dietary nitrate supplements with quality control tips. Learn about glycogen use in bodybuilding and effective hydration strategies tailored to various athlete needs for peak performance.

In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Mike Zourdos delve into a wide range of topics related to bodybuilding, strength training, and sports science. After a brief discussion about college football, they focus on the timing and planning of bulking and cutting phases, emphasizing the importance of long-term, intentional approaches rather than frequent switches back-and-forth. After that they address various listener questions, covering subjects such as fiber intake limits, optimal rest intervals between sets, training volume manipulation, the relationship between volume and muscle growth, and strategies for weight loss without calorie tracking. The conversation also explores muscle fiber type shifts in response to different training stimuli, the potential for new breakthrough supplements, and considerations for those using semaglutide for weight loss. Dr. Zourdos introduces the concept of the "cost" associated with various time-efficient training strategies, discussing their impact on fatigue and recovery. The episode concludes with an engaging discussion on elite marathon performances and predictions for future records. The MASS crew goes live for Office Hours every Wednesday 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: 0:04: Intro, discussion about college football 3:58: Dr. Trexler introduces the main topic: transitioning between bulking and cutting phases 7:41: In-depth explanation of bulking and cutting strategies, emphasizing long-term approaches and intentional phase transitions 20:05: Dr. Zourdos provides analogies and reinforces the importance of patience and consistency in training 24:51: Discussion on the relationship between volume and muscle growth 27:39: Q&A segment begins, addressing topics such as fiber intake limits and rest intervals between sets 38:40: Conversation about training volume, recovery, and progressive overload 45:04: Further discussion on volume-hypertrophy relationship and optimal training strategies 49:44: Addressing questions about weight loss without tracking calories and fiber types in muscle 58:14: Discussion on muscle fiber type shifts in response to different training stimuli 1:05:46: Brief comments on potential "next creatine" supplements and considerations for those using semaglutide 1:09:24: Dr. Zourdos discusses the "cost" of various training strategies and their impact on fatigue and recovery 1:13:26: Closing segment, including a discussion on elite marathon times and predictions for future records

In this episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler and guest Dr. Mike Zourdos cover a wide range of topics in exercise science and nutrition. The main focus is on volume cycling in resistance training, with Dr. Zourdos providing an in-depth explanation of its principles, implementation, and potential benefits. The discussion then shifts to a Q&A session, addressing various subjects such as the health effects of different saturated fats, the relationship between high-fat diets and testosterone levels, weight loss challenges during menopause, and maintaining consistent caloric surpluses while bulking. The hosts also discuss fatigue management tips for concurrent training in running and bodybuilding, the importance of protein sources for muscle gain, and the concept of "bulletproofing" body parts. The show concludes with book recommendations for those interested in anatomy and muscle hypertrophy. The MASS crew goes live for Office Hours every Wednesday 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 - Introduction 5:21 - Main topic: Volume cycling in resistance training 20:13 - Q&A session begins 20:37 - Discussion on saturated fats and their health effects 31:39 - Question about high-fat diets and testosterone levels 36:22 - Discussion on menopause and weight loss 37:44 - Question about consistency in caloric surplus during bulking 40:29 - Fatigue management tips for concurrent training (running and bodybuilding) 51:24 - Question about protein sources for muscle gain 53:09 - Discussion on "bulletproofing" body parts 57:33 - Question about drop sets and volume compensation 1:09:07 - Clarification on double progression vs. daily undulating periodization (DUP) 1:11:23 - Discussion on meal planning vs. flexible dieting 1:16:45 - Book recommendations for anatomy and muscle hypertrophy 1:19:36 - Wrap-up and closing remarks

Join Dr. Eric Trexler, a nutrition and exercise science expert, and Dr. Lauren Colenso-Semple, a specialist in nutrition and physiology, as they delve into bulking strategies for athletes. They highlight the importance of calorie surplus for muscle growth and discuss the nuances of various diets, including plant-based and meat sources. The duo tackles a range of questions, from dairy's impact on inflammation to injury prevention in training. They even explore muscle gains with low testosterone levels, emphasizing individual variability in hormone responses.

Dr. Eric Trexler is an expert in muscle building and training strategies, while Dr. Eric Helms sheds light on common misconceptions about body fat and muscle gain. They discuss how being too lean can actually hinder muscle growth and that higher body fat individuals can still build muscle effectively. The conversation covers troubleshooting problems during bulking, the importance of exercise variety, and addresses listener questions on specific muscle groups. They also clarify the role of lactate in exercise and discuss medical interventions in bodybuilding.

In this episode of "Office Hours Live," Dr. Eric Trexler and guest Dr. Eric Helms dive into a variety of topics in exercise science and nutrition. They begin by discussing the latest MASS Research Review, touching on sugar alcohols and cardiovascular risk, as well as the relationship between muscle mass and powerlifting performance. A significant portion of the episode is dedicated to an in-depth exploration of the "p-ratio" concept in fitness and bodybuilding, including its origins, applications, and potential misinterpretations, supported by a study on sumo wrestlers. The hosts then engage in a Q&A session, addressing concerns about fish consumption and mercury, the accuracy of repetitions in reserve (RIR) estimates in research, and the effects of rest redistribution and cluster sets on hypertrophy and power production. They also discuss proper Romanian Deadlift (RDL) technique, programming choices for back exercises, and the impact of training at different muscle lengths on hypertrophy and strength. The episode concludes with comprehensive explanations of progressive overload, volume load, and how to gauge progress in resistance training, as well as strategies for calorie distribution during bulking phases. The MASS crew goes live for Office Hours every Wednesday 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 & Discussion about the latest MASS Research Review issue, including articles on sugar alcohols and cardiovascular risk, and whether getting more muscular makes you a better powerlifter. 4:14: In-depth discussion about the concept of "p-ratio" in fitness and bodybuilding, including its origins, applications, and potential misinterpretations. They also discuss a study on sumo wrestlers and its implications for the p-ratio debate. 31:18: Q&A session begins. Discussion about fish consumption and mercury concerns. 35:11: Conversation about estimating repetitions in reserve (RIR) during resistance training and its accuracy in research studies. 38:46: Discussion on rest redistribution and cluster sets in training, and their effects on hypertrophy and power production. 43:46: Brief history of desiccated liver tablets as a supplement in bodybuilding. 45:19: Eric Helms shares his experience with recovering from a hamstring injury while training. 47:37: Detailed explanation of proper Romanian Deadlift (RDL) technique and common mistakes. 53:23: Eric Helms discusses his programming choices for back exercises and recovery management. 56:45: Extensive discussion on training at different muscle lengths, its impact on hypertrophy and strength, and practical applications for various exercises. 1:13:30: Conversation about calorie distribution during bulking phases. 1:19:08: In-depth explanation of progressive overload, volume load, and how to gauge progress in resistance training. 1:26:20: Closing remarks and show wrap-up.

This episode of "Office Hours Live" features host Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of fitness and nutrition topics. The show begins with a teaser for an upcoming MASS Research Review article about sugar alcohols, addressing recent studies that have linked these substances to cardiovascular risks. Dr. Trexler explains that while the studies were well-conducted, the implications aren't as alarming as headlines suggest, emphasizing the importance of understanding the full context of the research. The main portion of the episode is dedicated to an extensive Q&A session, covering diverse topics such as the efficacy of resistance bands for muscle growth, optimal carbohydrate intake for muscle glycogen replenishment, training volume considerations during calorie deficits, and the relationship between flexibility and injury prevention. The hosts also discuss subjects like protein distribution throughout the day, the potential muscle-building effects of sprinting, the necessity of "bulking" for muscle gain, and the frequency of deadlifting in training programs. The episode concludes with a rapid-fire Q&A segment, addressing queries about blood donation and its impact on training, central nervous system fatigue from heavy lifting, and maintaining strength during calorie deficits. The MASS crew goes live for Office Hours every Wednesday 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 Introduction. 3:12 Dr. Trexler provides a teaser for an upcoming MASS Research Review article on sugar alcohols, discussing recent studies linking them to cardiovascular risks. 17:46 Efficacy of resistance bands for hypertrophy. 25:20 Carbohydrate intake for maintaining muscle glycogen levels. 30:47 How training changes as one progresses from intermediate to advanced levels. 55:36 Training volume during calorie deficits. 1:03:46 The rapid-fire Q&A session begins, covering topics such as protein distribution throughout the day, flexibility and injury prevention, and the muscle-building potential of sprinting. 1:13:30 The importance of caloric surplus ("bulking") for muscle hypertrophy. 1:15:49 Frequency of deadlifting and its impact on the central nervous system. 1:20:09 How to adjust nutrition when donating blood or plasma. 1:22:55 Maintaining strength during a caloric deficit.

Dr. Eric Trexler, an exercise science expert, and Dr. Eric Helms, a fitness-savvy academic, dive into intriguing discussions about exercise and longevity. They examine how high-performance activities can influence lifespan, revealing that elite runners often live longer. They also debunk myths about extreme exercise and its risks. An engaging Q&A covers training strategies like glute training, injury prevention, and the reliability of smartwatch metrics, and they address how to improve scientific publishing and dietary transitions post-weight loss.

In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss the concept of flexible training templates, discussing their application in both resistance and endurance training. They explore current research, highlighting the potential benefits and limitations of these templates, and suggest ways to improve their implementation. The conversation then shifts to a wide-ranging Q&A session, covering topics such as ideal gym environments, quad-focused exercises for glute-dominant individuals, the localized vs. systemic effects of cardio on mitochondrial adaptations, optimal cardio routines for health span and VO2 Max improvement, the effects of energy intake on immune function, the best exercises to target the rear delts, and a detailed breakdown of a sample 4-day cardio routine. The episode concludes with a discussion about the effects of training frequency on hypertrophy, providing listeners with a wealth of practical information and evidence-based insights for optimizing their training approaches. The MASS crew goes live for Office Hours every Wednesday 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 1:57 Discussion on flexible training templates 23:54 Ideal gym environment 32:38 Which lift would you add to powerlifting? 36:00 Been dieting, want to get leaner - should I reduce calories, add cardio, or maintain? 44:24 Quad-focused exercises for glute-dominant lifters 51:52 Localized versus systemic benefits of cardio 58:17 Big event coming up - should I be in a caloric surplus to avoid getting sick? 1:00:33 Optimal cardio routines for healthspan and VO2 Max 1:05:31 Practical breakdown of 4-day cardio routine 1:13:22 Best rear delt exercises 1:17:01 Training frequency for hypertrophy

In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Eric Helms discuss the newest issue of the MASS Research Review, focusing on Helms' article about muscle reallocation in untrained individuals. They discuss a study examining muscle volume changes during resistance training, exploring its methodology, findings, and implications for body recomposition and protein/energy intake. The conversation covers practical applications for bodybuilders and athletes, before transitioning into a Q&A session addressing topics such as supplement tiers, general health supplements, and the use of multivitamins. The hosts explain the importance of third-party testing for supplements and discuss isometric training, including its potential benefits and current research gaps. The episode also features rapid-fire questions on protein intake and longevity, exercise selection, underrated muscles for aesthetics, quad development strategies, and long-term creatine use. Throughout the discussion, Trexler and Helms provide in-depth analysis of scientific studies while offering personal insights and practical advice for listeners. The MASS crew goes live for Office Hours every Wednesday 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 and discussion of the latest MASS Research Review issue, focusing on Dr. Helms' article about muscle reallocation in untrained individuals 9:17 Detailed explanation of the study on muscle volume changes during resistance training, including methodology and findings 20:52 Implications of the study and its relation to body recomposition and protein/energy intake 29:42 Discussion on the practical applications of the study findings for bodybuilders and athletes 38:05 Q&A session begins, covering topics such as getting less of a "burn" from familiar exercises over time and supplements for general health supplements 46:08 Discussion on isometric training, its potential benefits, and current research gaps 1:03:13 Debate on the use of multivitamins and the importance of third-party testing for supplements 1:24:15 Rapid-fire questions covering topics like protein intake and longevity, comment section interactions, and exercise selection 1:31:02 Discussion on underrated muscles for aesthetics and quad development strategies 1:36:48 Final questions on long-term creatine use and closing remarks