Uploaded September 2024 | Updated September 2026, 1 day ago
Research moves slow, well, at least slower than we wish it did. But, that doesn’t mean it doesn’t also produce paradigm shifts that shake up practice. In this episode Dr. Helms and Dr. Trexler sit down to answer questions using research, most of which that is actually still in the publication process and not yet available. This research will have a major impact on the future of practice in nutrition, as it relates to protein while dieting, training, as it relates to how much volume lifters perform, and cardio, for both training and health. You don’t want to miss this cutting edge research Q&A!
00:00 Can Trexler get out of the old school matrix? And an insight into scientific publishing
Helms 2014 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation pubmed.ncbi.nlm.nih.gov/24864135
Helms 2015 Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training pubmed.ncbi.nlm.nih.gov/24998610
05:46 Getting into the Q&A. Question 1: Pprotein intakes during dieting
Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes pubmed.ncbi.nlm.nih.gov/24092765
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
18:08 Unwrapping some Christmas gifts: Helms’ Masters research and some conclusion from the upcoming systematic review and meta-regression
Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults pubmed.ncbi.nlm.nih.gov/35187864
35:08 Question 2: Cardio intensity
massresearchreview.com
Hamaya 2024 Time- vs Step-Based Physical Activity Metrics for Health pubmed.ncbi.nlm.nih.gov/38767892
Steele 2021 Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training pubmed.ncbi.nlm.nih.gov/34822354
Mielke 2024 Physical activity volume, frequency, and intensity: Associations with hypertension and obesity over 21 years in Australian women pubmed.ncbi.nlm.nih.gov/38735532
57:06 Question 3: Resistance training volume
Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/27433992
Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy pubmed.ncbi.nlm.nih.gov/35291645
Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions pubmed.ncbi.nlm.nih.gov/38970765
1:06:23 Closing out this hour of power episode
Research moves slow, well, at least slower than we wish it did. But, that doesn’t mean it doesn’t also produce paradigm shifts that shake up practice. In this episode Dr. Helms and Dr. Trexler sit down to answer questions using research, most of which that is actually still in the publication process and not yet available. This research will have a major impact on the future of practice in nutrition, as it relates to protein while dieting, training, as it relates to how much volume lifters perform, and cardio, for both training and health. You don’t want to miss this cutting edge research Q&A!
00:00 Can Trexler get out of the old school matrix? And an insight into scientific publishing
Helms 2014 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation pubmed.ncbi.nlm.nih.gov/24864135
Helms 2015 Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training pubmed.ncbi.nlm.nih.gov/24998610
05:46 Getting into the Q&A. Question 1: Pprotein intakes during dieting
Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes pubmed.ncbi.nlm.nih.gov/24092765
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
18:08 Unwrapping some Christmas gifts: Helms’ Masters research and some conclusion from the upcoming systematic review and meta-regression
Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults pubmed.ncbi.nlm.nih.gov/35187864
35:08 Question 2: Cardio intensity
massresearchreview.com
Hamaya 2024 Time- vs Step-Based Physical Activity Metrics for Health pubmed.ncbi.nlm.nih.gov/38767892
Steele 2021 Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training pubmed.ncbi.nlm.nih.gov/34822354
Mielke 2024 Physical activity volume, frequency, and intensity: Associations with hypertension and obesity over 21 years in Australian women pubmed.ncbi.nlm.nih.gov/38735532
57:06 Question 3: Resistance training volume
Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/27433992
Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy pubmed.ncbi.nlm.nih.gov/35291645
Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions pubmed.ncbi.nlm.nih.gov/38970765
1:06:23 Closing out this hour of power episode
