Iron Culture Podcast | Ep. 259- Response Variation, Individualizing Training & Protein Consistency (MASSCast 6) @IronCulturePodcast | Uploaded January 2024 | Updated October 2024, 1 hour ago.
MASScast 6: Response Variation, Individualizing Training, and Protein Consistency (ft. Dr. Mike Zourdos and Dr. Eric Trexler
You’ve seen Iron Culture MASScasts before, but none quite like this.
In this very special episode of Iron Culture, we’re co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also episodes to all major podcast platforms so you can catch the replay at your convenience.
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and “resensitization,” the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more.
If you enjoyed this episode, be sure to subscribe to their channel on YouTube, Spotify, Apple Podcasts, or your favorite podcast platform!
00:00 Introduction
massresearchreview.com
MASS Office Hours: youtube.com/@MASSResearchReview
06:22 Response variation and individualizing training prescriptions.
Hubal 2005 Variability in muscle size and strength gain after unilateral resistance training pubmed.ncbi.nlm.nih.gov/15947721
Klemp 2016 Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations pubmed.ncbi.nlm.nih.gov/27218448
Cooke 2019 Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters pubmed.ncbi.nlm.nih.gov/30640306
Angleri 2017 Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men pubmed.ncbi.nlm.nih.gov/28130627
Enes 2023 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is there a Dose-Response Effect? pubmed.ncbi.nlm.nih.gov/37796222
Iron Culture Ep. 258- The Rise of Lifting Anti-Science youtube.com/watch?v=EJrR_0VNayw
26:29 Using movement screens to assess capability or injury risk
Moran 2017 Do Functional Movement Screen (FMS) composite scores predict subsequent injury? A systematic review with meta-analysis pubmed.ncbi.nlm.nih.gov/28360142
34:10 Doing a little bit of exercise on a “rest” day
39:04 Protein intake recommendations and consistency across the week.
Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults pubmed.ncbi.nlm.nih.gov/28698222
51:15 Rucking and the interference effect
57:26 Exercise variation and joint pain
1:06:03 Muscle and strength loss during deloads
Hwang 2017 Resistance Training–Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation pubmed.ncbi.nlm.nih.gov/28328712
1:12:16 Volume cycling and “resensitization”
Staron 1991 Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining pubmed.ncbi.nlm.nih.gov/1827108
Kadi 2004 The effects of heavy resistance training and detraining on satellite cells in human skeletal muscles pubmed.ncbi.nlm.nih.gov/15218062
Blazevich 2007 Influence of concentric and eccentric resistance training on architectural adaptation in human quadriceps muscles pubmed.ncbi.nlm.nih.gov/17717119
1:22:21 Effects of alcohol on metabolism and body composition.
1:27:13 Recommendations from Eric’s bookshelf
1:30:49 The pros and cons of caffeine
Marcus 2023 Acute Effects of Coffee Consumption on Health among Ambulatory Adults nejm.org/doi/full/10.1056/NEJMoa2204737
Marcus 2023 Coffee's effects on cardiac arrhythmias, physical activity, sleep and serum glucose: Insights from the Coffee and Real-time Atrial and Ventricular Ectopy trial pubmed.ncbi.nlm.nih.gov/37501286
MASScast 6: Response Variation, Individualizing Training, and Protein Consistency (ft. Dr. Mike Zourdos and Dr. Eric Trexler
You’ve seen Iron Culture MASScasts before, but none quite like this.
In this very special episode of Iron Culture, we’re co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also episodes to all major podcast platforms so you can catch the replay at your convenience.
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and “resensitization,” the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more.
If you enjoyed this episode, be sure to subscribe to their channel on YouTube, Spotify, Apple Podcasts, or your favorite podcast platform!
00:00 Introduction
massresearchreview.com
MASS Office Hours: youtube.com/@MASSResearchReview
06:22 Response variation and individualizing training prescriptions.
Hubal 2005 Variability in muscle size and strength gain after unilateral resistance training pubmed.ncbi.nlm.nih.gov/15947721
Klemp 2016 Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations pubmed.ncbi.nlm.nih.gov/27218448
Cooke 2019 Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters pubmed.ncbi.nlm.nih.gov/30640306
Angleri 2017 Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men pubmed.ncbi.nlm.nih.gov/28130627
Enes 2023 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is there a Dose-Response Effect? pubmed.ncbi.nlm.nih.gov/37796222
Iron Culture Ep. 258- The Rise of Lifting Anti-Science youtube.com/watch?v=EJrR_0VNayw
26:29 Using movement screens to assess capability or injury risk
Moran 2017 Do Functional Movement Screen (FMS) composite scores predict subsequent injury? A systematic review with meta-analysis pubmed.ncbi.nlm.nih.gov/28360142
34:10 Doing a little bit of exercise on a “rest” day
39:04 Protein intake recommendations and consistency across the week.
Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults pubmed.ncbi.nlm.nih.gov/28698222
51:15 Rucking and the interference effect
57:26 Exercise variation and joint pain
1:06:03 Muscle and strength loss during deloads
Hwang 2017 Resistance Training–Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation pubmed.ncbi.nlm.nih.gov/28328712
1:12:16 Volume cycling and “resensitization”
Staron 1991 Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining pubmed.ncbi.nlm.nih.gov/1827108
Kadi 2004 The effects of heavy resistance training and detraining on satellite cells in human skeletal muscles pubmed.ncbi.nlm.nih.gov/15218062
Blazevich 2007 Influence of concentric and eccentric resistance training on architectural adaptation in human quadriceps muscles pubmed.ncbi.nlm.nih.gov/17717119
1:22:21 Effects of alcohol on metabolism and body composition.
1:27:13 Recommendations from Eric’s bookshelf
1:30:49 The pros and cons of caffeine
Marcus 2023 Acute Effects of Coffee Consumption on Health among Ambulatory Adults nejm.org/doi/full/10.1056/NEJMoa2204737
Marcus 2023 Coffee's effects on cardiac arrhythmias, physical activity, sleep and serum glucose: Insights from the Coffee and Real-time Atrial and Ventricular Ectopy trial pubmed.ncbi.nlm.nih.gov/37501286
