Iron Culture presented by MASS

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.

Dr. Lauren Colenso-Semple discusses her research on the influence of ovarian hormones on muscle adaptations to exercise. Topics include interpreting scientific evidence, leveraging psychology in personal training, muscle specialization phases, caloric value of protein, abdominal skinfold thickness, training during pregnancy, intermittent fasting, and gender-specific training approaches.

Drs. Trexler and Helms discuss mini cuts, nutrition, training tips, and energy compensation in sports. They cover topics like blood sugar management, maintenance phases, unilateral exercises, high-frequency training, and energy expenditure limits. They also address issues like diet fatigue, gastrointestinal problems, and low energy availability in athletes.

Special guest Dr. Mike Zourdos celebrates 7th anniversary of MASS, discussing time-efficient upper body training techniques, weight loss mechanisms, calorie balance, gut microbiome impact. Answering listener questions on DEXA scans, fruit/vegetable intake, powerbuilding, and work capacity. Evidence-based insights for fitness enthusiasts.