Uploaded October 2023 | Updated September 2026, 7 hours ago
In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to podcast@strongerbyscience.com.
*TIME STAMPS, SOURCES, AND LINKS*
0:00 Intro
0:23 Fat bear week champion reveal
3:51 Recommendations and ways to support the show
Coaching: strongerbyscience.com/coaching
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor nutrition app: macrofactorapp.com
MASS research review: massresearchreview.com
Stronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity
Stronger by Science subreddit: reddit.com/r/StrongerByScience
Study breakdowns sent to your inbox every other week (podcast off weeks): strongerbyscience.com/newsletter
Send your Q&A questions to podcast@strongerbyscience.com
11:15 How close do you need to be to your macro targets?
Episode 103: youtube.com/watch?v=ns3r79Qtpho “Misapplications of Popular Weight Loss Advice”
22:00 Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable?
First article on the topic: strongerbyscience.com/size-vs-strength
More recent article on the topic: strongerbyscience.com/muscle-strength-gains
Muscle growth IS important for strength gains: link.springer.com/article/10.1007/s40279-019-01107-8
Muscle growth is NOT important for strength gains: link.springer.com/article/10.1007/s40279-019-01106-9
37:03 Advice for minimalistic workout routines
Hayden and Pak’s article: strongerbyscience.com/training-for-time-poor
Exercise quantity and longevity: strongerbyscience.com/exercise-longevity
Bickel paper: pubmed.ncbi.nlm.nih.gov/21131862
Other relevant articles: strongerbyscience.com/detraining
Minimum effective dose meta: pubmed.ncbi.nlm.nih.gov/31797219
Pak’s PhD research on the topic: frontiersin.org/articles/10.3389/fspor.2021.713655/full
57:16 Thoughts on training to failure (both hypertrophy and fatigue)
Recent meta-regression: sportrxiv.org/index.php/server/preprint/view/295/590
Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): strongerbyscience.com/effective-reps
Martorelli study: ncbi.nlm.nih.gov/pmc/articles/PMC5505097
MASS article on eccentric vs. concentric muscle damage over time: massmember.com/products/mass-subscription/categories/4304723/posts/14560693
Study covered in the MASS article: pubmed.ncbi.nlm.nih.gov/33156414
1:26:48 Will CrossFit training help me continue to get stronger and improve endurance?
CrossFit systematic review: journals.sagepub.com/doi/full/10.1177/2165079916685568
In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to podcast@strongerbyscience.com.
*TIME STAMPS, SOURCES, AND LINKS*
0:00 Intro
0:23 Fat bear week champion reveal
3:51 Recommendations and ways to support the show
Coaching: strongerbyscience.com/coaching
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor nutrition app: macrofactorapp.com
MASS research review: massresearchreview.com
Stronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity
Stronger by Science subreddit: reddit.com/r/StrongerByScience
Study breakdowns sent to your inbox every other week (podcast off weeks): strongerbyscience.com/newsletter
Send your Q&A questions to podcast@strongerbyscience.com
11:15 How close do you need to be to your macro targets?
Episode 103: youtube.com/watch?v=ns3r79Qtpho “Misapplications of Popular Weight Loss Advice”
22:00 Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable?
First article on the topic: strongerbyscience.com/size-vs-strength
More recent article on the topic: strongerbyscience.com/muscle-strength-gains
Muscle growth IS important for strength gains: link.springer.com/article/10.1007/s40279-019-01107-8
Muscle growth is NOT important for strength gains: link.springer.com/article/10.1007/s40279-019-01106-9
37:03 Advice for minimalistic workout routines
Hayden and Pak’s article: strongerbyscience.com/training-for-time-poor
Exercise quantity and longevity: strongerbyscience.com/exercise-longevity
Bickel paper: pubmed.ncbi.nlm.nih.gov/21131862
Other relevant articles: strongerbyscience.com/detraining
Minimum effective dose meta: pubmed.ncbi.nlm.nih.gov/31797219
Pak’s PhD research on the topic: frontiersin.org/articles/10.3389/fspor.2021.713655/full
57:16 Thoughts on training to failure (both hypertrophy and fatigue)
Recent meta-regression: sportrxiv.org/index.php/server/preprint/view/295/590
Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): strongerbyscience.com/effective-reps
Martorelli study: ncbi.nlm.nih.gov/pmc/articles/PMC5505097
MASS article on eccentric vs. concentric muscle damage over time: massmember.com/products/mass-subscription/categories/4304723/posts/14560693
Study covered in the MASS article: pubmed.ncbi.nlm.nih.gov/33156414
1:26:48 Will CrossFit training help me continue to get stronger and improve endurance?
CrossFit systematic review: journals.sagepub.com/doi/full/10.1177/2165079916685568
