Iron Culture presented by MASS

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!

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