MASS Office Hours

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

Fitness and nutrition expert Dr. Lauren Colenso-Semple discusses crash diet recovery, hormone regulation, glute hypertrophy, resistance training, calorie management, heatwave training, loose skin post-weight loss, beginner gains, and muscle soreness indicators for hypertrophy in an evidence-based podcast.

The MASS crew is taking a week off from live episodes, but we hope you'll enjoy this pre-recorded video from the MASS Research Review. Rest redistribution sets and cluster sets are both referred to as alternative set structures. What exactly are these alternative set structures and are they beneficial? This video reviews the research on the advanced concepts and discuss when and how to implement them. You can download the MASS time-efficient training guide here: https://massresearchreview.com 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/

In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss a variety of topics related to strength training and nutrition. They begin by announcing the successful dissertation defense of Dr. Zourdos' PhD student, Zach Robinson. Dr. Zourdos then discusses a new study on training beyond muscular failure using partial repetitions. The Q&A portion includes questions on optimal training frequency and split routines, the benefits of a strong upper back for powerlifting, how to adjust calorie intake when transitioning between cutting and bulking, the relationship between squat technique and vertical jump performance, advice for someone engaging in “mandatory” cardiovascular training while pursuing strength and hypertrophy, and much more. Throughout the episode, Drs. Trexler and Zourdos provide practical, science-based recommendations while engaging with the live audience. You can download the MASS time-efficient training guide here: https://massresearchreview.com 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 6:21 - Dr. Zourdos discusses a new study by Larsen et al about training "beyond failure" (lengthened partials after concentric failure) 16:23 - Full-body versus split-body training 28:33 - Why do my joints hurt more when I sleep less, and what can I do about it? 36:57 - Do powerlifters benefit from building a big, strong upper back? 41:06 - Should a beginner/intermediate lifter use periodized strength and hypertrophy blocks or pursue a hybrid "powerbuilding" program instead? 48:11 - Can progressive overload in the 5-8 rep per set range maximize 1RM strength? 54:05 - How to transition between cutting and bulking phases 1:03:55 - Explosive half/quarter squats for jump height 1:08:04 - Question about concurrent training and time of day

Eric Trexler and Eric Helms discuss effects of saturated fat on body composition and answer listener questions on nutrition and training. Topics include fat intake ranges, downsides of high saturated fat, difficulty of low-fat diets, optimizing training and nutrition with stress, benefits of walking, muscle group development, intermittent fasting for muscle gain, individualization in training volume, rest periods for hypertrophy, carbohydrate intake and diabetes risk, post-competition weight regain, personal experimentation in training and nutrition.

Dr. Eric Trexler debunks hydration myths, clarifying how water impacts fat loss. He shares insights on water intake, coffee, and beer's effects. Trexler answers viewer questions on weigh-ins, training strategies, beginner gains, and core development, emphasizing injury prevention. The episode covers optimal nutrient intake, glycogen, salt, and satiety, highlighting the importance of hydration and balanced strength training for muscle development.

Exploring the debate between multi-joint and single-joint movements for strength gains, strategic exercise order for maximum results, and the impact on muscle growth. Analysis of studies comparing different approaches and the importance of individual goals and needs in workout routines.

Dive into the fascinating world of metabolic adaptation, where hosts challenge the notion that it's a myth, revealing how NEAT mainly drives changes in energy expenditure. They share tips on protein intake, effective hamstring exercises, and the role of diet in managing satiety. Plus, there's a fun discussion about bench pressing techniques and the impact of running on strength training. Listeners also get to hear insights on using nicotine as an appetite suppressant and personal experiences in navigating weight loss challenges.

Topics include a retracted ice bath study, fitness and nutrition retractions, optimal resistance training frequency, benefits of hydrolyzed whey protein, effects of Tylenol on performance, training to failure vs leaving reps in reserve, appetite suppression and rest periods, training for maximum power production, evidence-based insights and practical recommendations for common fitness and nutrition questions.