Uploaded October 2022 | Updated September 2026, 2 days ago
In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains.
*SUPPORT THE PODCAST*
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
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
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
2:17 Reverse dieting: feedback, responses, and a clarification
macrofactorapp.com/reverse-dieting
22:10 Feat of Strength
instagram.com/reel/CjG3BuCJDt6/?igshid=MDJmNzVkMjY%3D
25:10 How much do muscle growth and strength gains differ between people?
strongerbyscience.com/genetics-and-strength-training-just-different
29:08 Hypertrophy variation in response to resistance training
Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007)
pubmed.ncbi.nlm.nih.gov/17395765
33:10 Strength and hypertrophy variation in response to resistance training
Variability in muscle size and strength gain after unilateral resistance training (Hubal, 2005)
researchgate.net/publication/7794282_Variability_in_muscle_size_and_strength_gain_after_unilateral_resistance_training
36:56 Aerobic fitness variation in response to endurance training
Familial aggregation of VO2max response to exercise training: results from the HERITAGE Family Study (Bouchard, 1999)
journals.physiology.org/doi/full/10.1152/jappl.1999.87.3.1003
39:08 How much do strength gains vary? A look at SBS survey data and empirical data across the field
strongerbyscience.com/barbalho
strongerbyscience.com/realistic-training-goals
50:09 Why is there so much inter-individual variability?
pubmed.ncbi.nlm.nih.gov/21867446
pubmed.ncbi.nlm.nih.gov/18436694
pubmed.ncbi.nlm.nih.gov/21030674
ncbi.nlm.nih.gov/pmc/articles/PMC6039846
pubmed.ncbi.nlm.nih.gov/17395765
ncbi.nlm.nih.gov/pmc/articles/PMC6189473
ncbi.nlm.nih.gov/pmc/articles/PMC6349783
59:21 What can you do about it?
1:00:01 Make sure you have your ducks in a row outside of the gym
1:02:33 Keep training
mayoclinicproceedings.org/article/S0025-6196(15)00640-0/fulltext
1:05:37 Train more/harder
ncbi.nlm.nih.gov/pmc/articles/PMC5451738
1:12:52 Measure more variables
pubmed.ncbi.nlm.nih.gov/25717010
1:18:28 Experiment with different training styles
link.springer.com/article/10.1007/s11332-022-00907-2
1:31:14 Embrace other benefits of training and/or find another entire type of training that you respond better to
journals.lww.com/acsm-msse/Fulltext/2011/03000/Individual_Responses_to_Combined_Endurance_and.14.aspx
1:45:16 Summary/conclusions
In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains.
*SUPPORT THE PODCAST*
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
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
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
2:17 Reverse dieting: feedback, responses, and a clarification
macrofactorapp.com/reverse-dieting
22:10 Feat of Strength
instagram.com/reel/CjG3BuCJDt6/?igshid=MDJmNzVkMjY%3D
25:10 How much do muscle growth and strength gains differ between people?
strongerbyscience.com/genetics-and-strength-training-just-different
29:08 Hypertrophy variation in response to resistance training
Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007)
pubmed.ncbi.nlm.nih.gov/17395765
33:10 Strength and hypertrophy variation in response to resistance training
Variability in muscle size and strength gain after unilateral resistance training (Hubal, 2005)
researchgate.net/publication/7794282_Variability_in_muscle_size_and_strength_gain_after_unilateral_resistance_training
36:56 Aerobic fitness variation in response to endurance training
Familial aggregation of VO2max response to exercise training: results from the HERITAGE Family Study (Bouchard, 1999)
journals.physiology.org/doi/full/10.1152/jappl.1999.87.3.1003
39:08 How much do strength gains vary? A look at SBS survey data and empirical data across the field
strongerbyscience.com/barbalho
strongerbyscience.com/realistic-training-goals
50:09 Why is there so much inter-individual variability?
pubmed.ncbi.nlm.nih.gov/21867446
pubmed.ncbi.nlm.nih.gov/18436694
pubmed.ncbi.nlm.nih.gov/21030674
ncbi.nlm.nih.gov/pmc/articles/PMC6039846
pubmed.ncbi.nlm.nih.gov/17395765
ncbi.nlm.nih.gov/pmc/articles/PMC6189473
ncbi.nlm.nih.gov/pmc/articles/PMC6349783
59:21 What can you do about it?
1:00:01 Make sure you have your ducks in a row outside of the gym
1:02:33 Keep training
mayoclinicproceedings.org/article/S0025-6196(15)00640-0/fulltext
1:05:37 Train more/harder
ncbi.nlm.nih.gov/pmc/articles/PMC5451738
1:12:52 Measure more variables
pubmed.ncbi.nlm.nih.gov/25717010
1:18:28 Experiment with different training styles
link.springer.com/article/10.1007/s11332-022-00907-2
1:31:14 Embrace other benefits of training and/or find another entire type of training that you respond better to
journals.lww.com/acsm-msse/Fulltext/2011/03000/Individual_Responses_to_Combined_Endurance_and.14.aspx
1:45:16 Summary/conclusions
