Uploaded October 2022 | Updated September 2026, 22 minutes ago
Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention.
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If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
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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
Sponsors:
BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com
Sports Nutrition Association: The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. sportsnutritionassociation.com
*TIME STAMPS*
0:00 Intro/Announcements
4:53 An innovation in academic publishing
https://www.journals.uchicago.edu/doi/10.1086/700070
ncbi.nlm.nih.gov/pmc/articles/PMC1420798
scholarlykitchen.sspnet.org/2018/09/26/the-rise-of-peer-review-melinda-baldwin-on-the-history-of-refereeing-at-scientific-journals-and-funding-bodies
19:39 Reviewing Greg’s shitpost
twitter.com/GregNuckols/status/1582925528054796288?s=20&t=c0GSpdpj8gE2C5XzUfTzSw
25:12 Combining ROMs for larger strength gains?
sportrxiv.org/index.php/server/preprint/view/198
29:39 The history and tradition of partial-ROM training
breakingmuscle.com/andersons-1200lb-squat-did-he-do-it
38:51 Study #1 (Bazyler)
pubmed.ncbi.nlm.nih.gov/24662234
40:14 Study #2 (Gillingham)
article.sapub.org/10.5923.j.sports.20221201.03.html
43:14 Study #3 (Pedrosa)
pubmed.ncbi.nlm.nih.gov/33977835
45:07 Study #4 (Whaley)
thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development
46:56 Summary of findings and mechanisms
pubmed.ncbi.nlm.nih.gov/24832974
56:20 Conclusions and practical applications
1:01:36 End of Mid-Roll Transition Sound
1:01:38 How much protein do you actually need for muscle growth?
1:01:55 What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet?
1:05:18 New meta-analysis by Nunes et al
onlinelibrary.wiley.com/doi/10.1002/jcsm.12922
1:13:04 The 2018 meta-analysis by Morton and colleagues
pubmed.ncbi.nlm.nih.gov/28698222
1:19:01 What if we only look at values above 1.2 g/kg/day?
1:20:41 A note on “leave-one-out” analyses and cherry-picking
1:27:54 What if we only look at values above 1.24 g/kg/day?
1:31:07 Summary and conclusions
1:37:25 Practical applications
Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention.
*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
Sponsors:
BulkSupplements: Use the promo code “SBSPOD” (all caps) to get 5% off your entire order. bulksupplements.com
Sports Nutrition Association: The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. sportsnutritionassociation.com
*TIME STAMPS*
0:00 Intro/Announcements
4:53 An innovation in academic publishing
https://www.journals.uchicago.edu/doi/10.1086/700070
ncbi.nlm.nih.gov/pmc/articles/PMC1420798
scholarlykitchen.sspnet.org/2018/09/26/the-rise-of-peer-review-melinda-baldwin-on-the-history-of-refereeing-at-scientific-journals-and-funding-bodies
19:39 Reviewing Greg’s shitpost
twitter.com/GregNuckols/status/1582925528054796288?s=20&t=c0GSpdpj8gE2C5XzUfTzSw
25:12 Combining ROMs for larger strength gains?
sportrxiv.org/index.php/server/preprint/view/198
29:39 The history and tradition of partial-ROM training
breakingmuscle.com/andersons-1200lb-squat-did-he-do-it
38:51 Study #1 (Bazyler)
pubmed.ncbi.nlm.nih.gov/24662234
40:14 Study #2 (Gillingham)
article.sapub.org/10.5923.j.sports.20221201.03.html
43:14 Study #3 (Pedrosa)
pubmed.ncbi.nlm.nih.gov/33977835
45:07 Study #4 (Whaley)
thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development
46:56 Summary of findings and mechanisms
pubmed.ncbi.nlm.nih.gov/24832974
56:20 Conclusions and practical applications
1:01:36 End of Mid-Roll Transition Sound
1:01:38 How much protein do you actually need for muscle growth?
1:01:55 What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet?
1:05:18 New meta-analysis by Nunes et al
onlinelibrary.wiley.com/doi/10.1002/jcsm.12922
1:13:04 The 2018 meta-analysis by Morton and colleagues
pubmed.ncbi.nlm.nih.gov/28698222
1:19:01 What if we only look at values above 1.2 g/kg/day?
1:20:41 A note on “leave-one-out” analyses and cherry-picking
1:27:54 What if we only look at values above 1.24 g/kg/day?
1:31:07 Summary and conclusions
1:37:25 Practical applications
