Uploaded October 2022 | Updated September 2026, 7 hours ago
Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.
*SUPPORT THE PODCAST*
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
*TIME STAMPS*
0:00 Intro/Announcements
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
3:24 New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?)
strongerbyscience.com/neck-strength-training
6:22 Fat Bear Week Controversy: Completely and Totally Vindicated
10:42 Increase explosiveness with ONE WEIRD TRICK
10:56 Background info about accommodating resistance (bands and chains)
17:36 Meta-analysis: Do bands and chains increase maximal strength?
journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx
19:42 An overview on key determinants of maximal strength versus jump height
28:06 Band Study #1: Shi et al
researchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players
32:07 Band Study #2: Katushabe and Kramer
ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf
32:40 Band Study #3: Joy et al
journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx
34:03 Band Study #4: Andersen et al
journals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx
35:27 Summarizing the available evidence
37:49 Conclusions and practical applications
47:55 What’s the actual energy cost of exercise?
48:36 What is exercise energy compensation?
48:51 Cardio is less effective for fat loss than mathematically predicted
journals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx
52:54 Additive versus constrained models of total daily energy expenditure
pubmed.ncbi.nlm.nih.gov/26832439
1:01:44 The relationship between biological sex and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/34453886
1:02:17 The relationship between physical activity level and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/26832439
1:03:06 The relationship between energy balance and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/34334719
1:05:09 The relationship between BMI and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/34453886
1:15:20 The utility of estimating the net added energy cost of exercise
1:25:05 How to use our new exercise energy calculator
macrofactorapp.com/exercise-calorie-calculator
1:28:41 How to NOT use our new exercise energy calculator
1:35:44 Miscellaneous (off-topic) closing thoughts
Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.
*SUPPORT THE PODCAST*
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
*TIME STAMPS*
0:00 Intro/Announcements
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
3:24 New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?)
strongerbyscience.com/neck-strength-training
6:22 Fat Bear Week Controversy: Completely and Totally Vindicated
10:42 Increase explosiveness with ONE WEIRD TRICK
10:56 Background info about accommodating resistance (bands and chains)
17:36 Meta-analysis: Do bands and chains increase maximal strength?
journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx
19:42 An overview on key determinants of maximal strength versus jump height
28:06 Band Study #1: Shi et al
researchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players
32:07 Band Study #2: Katushabe and Kramer
ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf
32:40 Band Study #3: Joy et al
journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx
34:03 Band Study #4: Andersen et al
journals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx
35:27 Summarizing the available evidence
37:49 Conclusions and practical applications
47:55 What’s the actual energy cost of exercise?
48:36 What is exercise energy compensation?
48:51 Cardio is less effective for fat loss than mathematically predicted
journals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.15.aspx
52:54 Additive versus constrained models of total daily energy expenditure
pubmed.ncbi.nlm.nih.gov/26832439
1:01:44 The relationship between biological sex and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/34453886
1:02:17 The relationship between physical activity level and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/26832439
1:03:06 The relationship between energy balance and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/34334719
1:05:09 The relationship between BMI and exercise energy compensation
pubmed.ncbi.nlm.nih.gov/34453886
1:15:20 The utility of estimating the net added energy cost of exercise
1:25:05 How to use our new exercise energy calculator
macrofactorapp.com/exercise-calorie-calculator
1:28:41 How to NOT use our new exercise energy calculator
1:35:44 Miscellaneous (off-topic) closing thoughts
