MASS Office Hours Episode 36 (Is Metabolic Adaptation A Myth? + Q&A) MASS Research Review 2024-05-16 | In this episode of MASS Office Hours Live, hosts Dr. Eric Trexler and Dr. Eric Helms discuss a variety of fitness and nutrition topics, with a main focus on the concept of metabolic adaptation. They explore whether metabolic adaptation is a myth or an illusion, explaining that most of the adaptive decrease in total daily energy expenditure (TDEE) comes from reduced non-exercise activity thermogenesis (NEAT) rather than resting metabolic rate (RMR). The hosts also answer various listener questions, providing advice on protein intake, bench press technique, strategies for satiety while dieting, hamstring training, managing fatigue during a cut, aerobic training for health vs. performance, the potential use of nicotine as an appetite suppressant, and much more.You can download the MASS time-efficient training guide here:massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Intro music2:41 - Eric Trexler welcomes guest Dr. Eric Helms3:09 - Helms and Trex discuss their upcoming seminars and presentations10:19 - Why some scientists say metabolic adaptation is a “myth” or “illusion”27:27 - Strategies for dealing with metabolic adaptation41:18 - Further announcements and reminders42:50 - Q&A begins43:06 - Consuming only essential amino acids is not sufficient47:13 - Whether to exceed calorie target to hit protein target depends on the deficit53:05 - Hamstrings exercise selection58:28 - Strategies for satiety while dieting1:06:52 - Advice for bench press lockout and role of scapular retraction/protraction1:12:15 - Beneficial aspects of metabolic adaptation1:15:50 - Aerobic training for health vs performance1:14:50 - Adding running to a resistance training program1:18:36 - Improving from show to show as a bodybuilder1:22:25 - Daily dips/pull-ups in addition to regular training1:23:51 - Strategies for fatigue/lethargy while cutting1:25:42 - Cardio for health versus performance1:28:46 - Isometric holds during lifts1:29:49 - Muscle fiber type changes during cutting1:35:50 - Nicotine as an appetite suppressant
MASS Office Hours Episode 59 (October 23, 2024) MASS Research Review 2024-10-17 | The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hours
MASS Office Hours Episode 58 (Is More Volume Always Better?) MASS Research Review 2024-10-17 | The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hours
MASS Office Hours Episode 57 (Brain Health, Mobility, and Q&A) MASS Research Review 2024-10-10 | In episode 57 of Office Hours Live, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple for a wide-ranging discussion on fitness, sports, and research. They begin by chatting about recent college football events and transition to the serious topic of concussions and chronic traumatic encephalopathy (CTE), with Dr. Trexler sharing insights from his own research and personal experiences. After that, they discuss advice for endurance athletes balancing strength and hypertrophy training. They also discuss practical tips for improving mobility, the role of fat timing in diet, and strategies for increasing protein intake. Additionally, Dr. Trexler provides insights on the effects of creatine supplementation on brain health, before Dr. Colenso-Semple closes the episode with a discussion on the benefits of unilateral exercises for correcting muscle imbalances and improving strength.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps0:00 – Music2:03 – Intro4:20 – College Football5:45 – Concussions in Football and CTE10:37 – Football Safety Measures16:45 – Bodybuilding and the Olympia Event19:00 – Training for Endurance Athletes27:00 – Stretching and Mobility Routines41:30 – Lat Pulldowns and Bicep Hypertrophy46:00 – Tracking Training Progress53:30 – Fat Timing and Diet1:05:00 – Tips for Eating More Protein1:10:00 – Creatine Supplementation and Brain Health1:20:00 – Unilateral Exercise
MASS Office Hours Episode 56 (Estrogen, Naturalistic Fallacy, and Q&A) MASS Research Review 2024-10-03 | In Episode 56 of "Office Hours Live," Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss a wide range of health and fitness topics. Dr. Colenso-Semple tackles the question of whether estrogen is anabolic and its role in muscle hypertrophy, explaining the lack of substantial human research but providing insights from animal studies. Dr. Trexler responds to concerns about ultraprocessed protein sources, particularly for vegetarians, and clarifies the benefits of these foods in a balanced diet. The duo also debunks myths around fiber intake and the common appeal to nature fallacy in nutrition. Additionally, they discuss systemic fatigue, resistance band training, and the application of drop sets in workouts. Towards the end, Dr. Colenso-Semple addresses the pseudoscientific claims of nutrient timing with the menstrual cycle, dismissing such notions while encouraging balanced, evidence-based dietary practices. The episode wraps up with a thoughtful reflection on cardiovascular adaptations during calorie deficits and potential injury prevention strategies.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Music2:21 Introduction7:56 Estrogen and Hypertrophy18:08 Processed Protein for Vegetarians23:34 Fiber, GI Tract Hypertrophy, and Physique Athletes30:15 Naturalistic Fallacies in Nutrition42:26 LDL cholesterol: How low is “optimal?”50:40 Systemic Fatigue and Rest Days57:53 Resistance Band Training1:02:46 Nutrient Timing and Menstrual Cycles1:06:38 Resistance training and injuries during activities of daily living1:10:21 Cardio adaptations during a calorie deficit1:11:45 Drop sets
MASS Office Hours Episode 55 (Brain Benefits of Exercise + Q&A) MASS Research Review 2024-09-26 | This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Mike Zourdos discussing a wide range of topics in exercise science and nutrition. The show begins with a little college football talk before diving into more scientific content. Dr. Zourdos previews his upcoming article on exercise and memory, highlighting the cognitive benefits of aerobic exercise and potential effects of resistance training. Dr. Trexler shares his personal experience with recent surgery and recovery. The hosts cover various topics including protein intake recommendations for muscle building, rep ranges for endurance athletes, and the neurophysiology of appetite regulation. They also discuss recent developments in weight loss medications. Throughout the episode, they engage in a Q&A session, addressing audience questions on subjects such as fat timing in diets, two-a-day workouts, rest times between sets, and combining running with resistance training. The show concludes with a discussion on powerlifting programming, specifically whether squats count towards deadlift volume. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Introduction and opening remarks.2:25 - Discussion about college football.11:14 - Dr. Zourdos discusses his upcoming article in MASS about exercise and memory.27:26 - Dr. Trexler shares details about his recent surgery and recovery process.35:35 - Discussion on protein intake for muscle building, including recommendations for omnivores and vegans.40:04 - Advice on rep ranges for endurance athletes doing resistance training.41:54 - Q&A session covering topics such as fat timing in diets, two-a-day workouts, and lengthened partial repetitions.47:56 - Discussion on hunger regulation, neurophysiology of appetite, and recent developments in weight loss medications.59:56 - More Q&A, including topics on combining running and resistance training, rest times between sets, and protein intake for muscle building.1:10:57 - Final question about whether squats count as deadlift volume in powerlifting programming, followed by closing remarks.
MASS Office Hours Episode 54 (Contraceptives, Menopause, and Q&A) MASS Research Review 2024-09-19 | This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of topics related to exercise, nutrition, and physiology, with a particular focus on female-specific issues. They delve into the effects of hormonal contraceptives and menopause on fat loss, emphasizing that while hormonal changes can influence body composition, they don't necessarily make fat loss more challenging when other factors are controlled. The hosts address various questions from the live audience, covering subjects such as dietary fiber intake, grip width for shrugs, the impact of strenuous activity on muscle growth, and the nutritional implications of eating "like a child." They also touch on topics like mixing creatine with alcohol and the research on ultra-processed foods. Towards the end of the episode, they discuss strategies for encouraging family members to engage in physical activity, incorporating insights from behavior change theories.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00: Music.2:54: Intro.5:04: Discussion begins on hormonal contraceptives and their effects on hormone profiles.7:04: Addressing whether hormonal contraceptives influence fat loss.10:25: Discussion on menopausal, fat loss, and fat distribution.27:24: Hamstring training.32:34: Common questions we struggle to answer conclusively.25:29: Answering a question about dietary fiber intake and its various sources.38:50: Sources and amounts of dietary fiber47:50: Addressing a question about grip width for shrugs and trap training variations.50:20: Discussion on whether strenuous activity (like construction work) inhibits muscle growth.52:33: Exploring the impact of eating "like an absolute child" on muscle growth.58:44: Answering a question about mixing creatine with alcohol.1:00:36: Hyper-palatable and ultra-processed foods.1:06:16: Strategies for encouraging family members to engage in physical activity.
MASS Office Hours Episode 53 (The Myth of Generalist Experts + Q&A) MASS Research Review 2024-09-12 | In this 53rd episode of "Office Hours Live" by MASS Research Review, hosts Dr. Eric Trexler and Dr. Eric Helms celebrate the show's one-year anniversary while covering a wide range of topics in exercise science and nutrition. The episode begins with a discussion on nasal breathing and the safety of microwaving food in plastic containers, highlighting the hosts' approach to addressing topics outside their primary expertise and their skepticism regarding generalists who purport to be experts in a large number of unrelated topics. They then delve into a detailed explanation of energy systems and substrate utilization during exercise, emphasizing the complexities of fat and carbohydrate metabolism. After that, the hosts offer insights on how to find reliable information about unfamiliar scientific topics to guide evidence-based decisions. The hosts explore exercise programming, discussing the nuances of super sets and their impact on muscle fatigue and growth. They clarify misconceptions about body recomposition and calorie intake, and address various training questions, including deltoid isolation exercises and back workout strategies. The episode concludes with an in-depth look at training muscles at long lengths, specifically focusing on reverse Nordic exercises for quadriceps development. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Music.2:42 - Intro.10:20 - Discussion on nasal breathing.15:00 - Energy systems and substrate utilization during exercise.28:30 - Plastic containers and microwave safety.30:20 - How to approach unfamiliar topics in scientific research.50:50 - Smith machine quad exercises.54:32 - Later or earlier weigh ins during contest prep.56:15 - Energy flux and constrained energy expenditure model.1:01:10 - Super sets and exercise programming.1:06:25 - Body recomposition studies and calorie intake.1:13:08 - Various questions on training and muscle growth.1:17:00 - Training at long muscle lengths.1:19:45 - Wrap-up and final questions.
MASS Office Hours Episode 52 (Sleep + Q&A) MASS Research Review 2024-09-05 | In this solo episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler covers a wide range of topics in exercise science, nutrition, and recovery. He begins by discussing the importance of step counts for health, cautioning against sacrificing sleep for increased steps. The conversation then shifts to sleep duration, exploring its effects on recovery and mortality. Dr. Trexler addresses the role of protein in muscle growth, emphasizing that its importance is often overestimated compared to training stimulus. He delves into the current focus on sleep optimization in health and fitness circles, stressing its often-neglected importance. The episode also covers dietary nitrate supplements, with a particular emphasis on selection of products with rigorous quality control. Dr. Trexler explains glycogen usage in bodybuilding workouts and discusses replenishment strategies for different types of athletes. The final segment focuses on hydration strategies for lifting, offering advice based on exercise type and environmental conditions.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00: Music.7:57: Intro.10:22: Discussion on optimal step counts and their impact on sleep and body composition.21:50: Exploration of sleep duration's effects on recovery and all-cause mortality.30:35: Analysis of protein intake importance for muscle growth, often overemphasized compared to training.37:08: Emphasis on the often-neglected importance of sleep and current trends in sleep optimization.46:47: Examination of standardized dietary nitrate supplements and recommendation of "Beat It Sport".59:41: Explanation of glycogen usage in bodybuilding and replenishment strategies for various athletes.1:05:33: Advice on hydration strategies for lifting based on exercise type and environmental conditions.1:12:59: Closing remarks, reminder to like the video, and announcement of the next episode.
MASS Office Hours Episode 51 (Bulk/Cut Planning + Q&A) MASS Research Review 2024-08-29 | In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Mike Zourdos delve into a wide range of topics related to bodybuilding, strength training, and sports science. After a brief discussion about college football, they focus on the timing and planning of bulking and cutting phases, emphasizing the importance of long-term, intentional approaches rather than frequent switches back-and-forth. After that they address various listener questions, covering subjects such as fiber intake limits, optimal rest intervals between sets, training volume manipulation, the relationship between volume and muscle growth, and strategies for weight loss without calorie tracking. The conversation also explores muscle fiber type shifts in response to different training stimuli, the potential for new breakthrough supplements, and considerations for those using semaglutide for weight loss. Dr. Zourdos introduces the concept of the "cost" associated with various time-efficient training strategies, discussing their impact on fatigue and recovery. The episode concludes with an engaging discussion on elite marathon performances and predictions for future records.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Intro music2:54: Discussion about college football6:48: Dr. Trexler introduces the main topic: transitioning between bulking and cutting phases10:31: In-depth explanation of bulking and cutting strategies, emphasizing long-term approaches and intentional phase transitions22:55: Dr. Zourdos provides analogies and reinforces the importance of patience and consistency in training27:41: Discussion on the relationship between volume and muscle growth30:29: Q&A segment begins, addressing topics such as fiber intake limits and rest intervals between sets41:30: Conversation about training volume, recovery, and progressive overload47:54: Further discussion on volume-hypertrophy relationship and optimal training strategies52:34: Addressing questions about weight loss without tracking calories and fiber types in muscle1:01:04: Discussion on muscle fiber type shifts in response to different training stimuli1:08:36: Brief comments on potential "next creatine" supplements and considerations for those using semaglutide1:12:14: Dr. Zourdos discusses the "cost" of various training strategies and their impact on fatigue and recovery1:16:16: Closing segment, including a discussion on elite marathon times and predictions for future records
MASS Office Hours Episode 50 (Volume Cycling + Q&A) MASS Research Review 2024-08-22 | In this episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler and guest Dr. Mike Zourdos cover a wide range of topics in exercise science and nutrition. The main focus is on volume cycling in resistance training, with Dr. Zourdos providing an in-depth explanation of its principles, implementation, and potential benefits. The discussion then shifts to a Q&A session, addressing various subjects such as the health effects of different saturated fats, the relationship between high-fat diets and testosterone levels, weight loss challenges during menopause, and maintaining consistent caloric surpluses while bulking. The hosts also discuss fatigue management tips for concurrent training in running and bodybuilding, the importance of protein sources for muscle gain, and the concept of "bulletproofing" body parts. The show concludes with book recommendations for those interested in anatomy and muscle hypertrophy.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Introduction2:24 - Show begins, Mike Zourdos joins7:41 - Main topic: Volume cycling in resistance training22:33 - Q&A session begins22:57 - Discussion on saturated fats and their health effects33:59 - Question about high-fat diets and testosterone levels38:42 - Discussion on menopause and weight loss40:04 - Question about consistency in caloric surplus during bulking42:49 - Fatigue management tips for concurrent training (running and bodybuilding)53:44 - Question about protein sources for muscle gain55:29 - Discussion on "bulletproofing" body parts59:53 - Question about drop sets and volume compensation1:11:27 - Clarification on double progression vs. daily undulating periodization (DUP)1:13:43 - Discussion on meal planning vs. flexible dieting1:19:05 - Book recommendations for anatomy and muscle hypertrophy1:21:56 - Wrap-up and closing remarks
MASS Office Hours Episode 49 (Bulking Calories + Q&A) MASS Research Review 2024-08-15 | This episode of "Office Hours Live" featuring Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple covers a wide range of topics in nutrition, exercise science, and physiology. The hosts begin with a discussion on bulking strategies, emphasizing the importance of calorie surplus for muscle growth and providing recommendations for different athletes. They then dive into an extensive Q&A session, addressing queries about dairy and inflammation, comparing various diets for longevity, and debating the merits of grass-fed versus grain-fed beef and wild-caught versus farm-raised fish. The conversation then shifts to training frequency and volume distribution, with a particular focus on consecutive versus alternate day training. Injury prevention is also a key topic, with the hosts stressing the importance of load management and exercise variety. They also discuss resistance training specifically for wrestling and grappling. The episode concludes with a conversation about gaining muscle with low testosterone levels, highlighting the significance of individual variability in hormone levels.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00: Intro.3:44: Discussion on bulking starts. Hosts emphasize the importance of calorie surplus for muscle growth. An overview of calorie needs for different athletes is provided. Recommendations for calorie targets during bulking are discussed.10:27: Q&A session begins. The hosts discuss dairy and inflammation. They compare vegan, Mediterranean, and DASH diets for longevity. A debate on grass-fed vs. grain-fed beef ensues. They also compare wild-caught vs. farm-raised fish.24:00: More Q&A topics are addressed. Training frequency and volume distribution are discussed. The hosts debate consecutive vs. alternate day training.34:12: The conversation shifts to injury prevention and exercise variation. They discuss repeating exercises and injury risk. The importance of load management and exercise variety is emphasized.42:42: More Q&A and discussion follows. Resistance training for wrestling and grappling is addressed. The hosts acknowledge their international audience.52:54: Final Q&A topics are covered. They discuss gaining muscle with low testosterone levels. The importance of individual variability in hormone levels is highlighted.1:04:15: The hosts wrap up the show.
MASS Office Hours Episode 48 (Too Lean to Build Muscle? + Q&A) MASS Research Review 2024-08-08 | In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Eric Helms delve into various aspects of muscle building and training strategies. They challenge common misconceptions about body fat levels and muscle gain, discussing how being extremely lean isn't necessary for effective bulking and may even hinder muscle growth. The conversation covers troubleshooting unsuccessful bulks, exploring factors like diet, training frequency, and exercise selection. They emphasize the importance of exercise variety and rep range variation in hypertrophy programs, particularly for high-frequency training. The hosts address numerous questions on specific exercises and muscle groups, including abdominal training, hamstring development, and anterior deltoid work. They also discuss the role of lactate in exercise and clear up misconceptions about its use as a fuel source. The episode concludes with a conversation about GLP-1 agonists in natural bodybuilding.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Introduction and opening remarks.2:22 - Discussion about P-ratios, body fat levels, and muscle building. Being lean isn't necessary for effective bulking. Higher body fat individuals can gain muscle without a large surplus.9:55 - Conversation about being "too lean" to build muscle efficiently. Evidence suggests very lean individuals (below 8% body fat for males) struggle to gain muscle without fat gain. Initial weight regain after competition is often predominantly fat.26:36 - Addressing questions about troubleshooting unsuccessful bulks. Factors to consider include diet, timeline, protein intake, and training program. The importance of exercise variety and rep ranges is discussed.35:41 - Exploration of high-frequency training and exercise selection. Recommendations are given for training muscle groups 5+ times per week. The importance of exercise variety and rep range variation is emphasized.46:43 - Rapid-fire questions about exercise selection and programming. Topics include flies vs. presses, hamstring exercises, face pulls, and anterior deltoid training. Recommendations are provided for exercises to include in most hypertrophy programs.1:03:38 - Questions about abdominal training, lactate supplementation, and hamstring development. The importance of direct ab work for hypertrophy is discussed. Misconceptions about lactate as a fuel source are addressed. Recommendations for complete hamstring development are provided.1:15:46 - Final questions, closing remarks, and upcoming events. Discussion on GLP-1 agonists and natural bodybuilding.
MASS Office Hours Episode 47 (Bulking P-Ratios + Q&A) MASS Research Review 2024-08-01 | In this episode of "Office Hours Live," Dr. Eric Trexler and guest Dr. Eric Helms dive into a variety of topics in exercise science and nutrition. They begin by discussing the latest MASS Research Review, touching on sugar alcohols and cardiovascular risk, as well as the relationship between muscle mass and powerlifting performance. A significant portion of the episode is dedicated to an in-depth exploration of the "p-ratio" concept in fitness and bodybuilding, including its origins, applications, and potential misinterpretations, supported by a study on sumo wrestlers. The hosts then engage in a Q&A session, addressing concerns about fish consumption and mercury, the accuracy of repetitions in reserve (RIR) estimates in research, and the effects of rest redistribution and cluster sets on hypertrophy and power production. They also discuss proper Romanian Deadlift (RDL) technique, programming choices for back exercises, and the impact of training at different muscle lengths on hypertrophy and strength. The episode concludes with comprehensive explanations of progressive overload, volume load, and how to gauge progress in resistance training, as well as strategies for calorie distribution during bulking phases.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00: Introduction and music2:06: Discussion about the latest MASS Research Review issue, including articles on sugar alcohols and cardiovascular risk, and whether getting more muscular makes you a better powerlifter.6:16: In-depth discussion about the concept of "p-ratio" in fitness and bodybuilding, including its origins, applications, and potential misinterpretations. They also discuss a study on sumo wrestlers and its implications for the p-ratio debate.33:20: Q&A session begins. Discussion about fish consumption and mercury concerns.37:13: Conversation about estimating repetitions in reserve (RIR) during resistance training and its accuracy in research studies.40:48: Discussion on rest redistribution and cluster sets in training, and their effects on hypertrophy and power production.45:48: Brief history of desiccated liver tablets as a supplement in bodybuilding.47:21: Eric Helms shares his experience with recovering from a hamstring injury while training.49:39: Detailed explanation of proper Romanian Deadlift (RDL) technique and common mistakes.55:25: Eric Helms discusses his programming choices for back exercises and recovery management.58:47: Extensive discussion on training at different muscle lengths, its impact on hypertrophy and strength, and practical applications for various exercises.1:15:32: Conversation about calorie distribution during bulking phases.1:21:10: In-depth explanation of progressive overload, volume load, and how to gauge progress in resistance training.1:28:22: Closing remarks and show wrap-up.
MASS Office Hours Episode 46 (Sugar Alcohols + Q&A) MASS Research Review 2024-07-25 | This episode of "Office Hours Live" features host Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of fitness and nutrition topics. The show begins with a teaser for an upcoming MASS Research Review article about sugar alcohols, addressing recent studies that have linked these substances to cardiovascular risks. Dr. Trexler explains that while the studies were well-conducted, the implications aren't as alarming as headlines suggest, emphasizing the importance of understanding the full context of the research. The main portion of the episode is dedicated to an extensive Q&A session, covering diverse topics such as the efficacy of resistance bands for muscle growth, optimal carbohydrate intake for muscle glycogen replenishment, training volume considerations during calorie deficits, and the relationship between flexibility and injury prevention. The hosts also discuss subjects like protein distribution throughout the day, the potential muscle-building effects of sprinting, the necessity of "bulking" for muscle gain, and the frequency of deadlifting in training programs. The episode concludes with a rapid-fire Q&A segment, addressing queries about blood donation and its impact on training, central nervous system fatigue from heavy lifting, and maintaining strength during calorie deficits.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Music.2:12 Introduction.5:20 Dr. Trexler provides a teaser for an upcoming MASS Research Review article on sugar alcohols, discussing recent studies linking them to cardiovascular risks.19:54 Efficacy of resistance bands for hypertrophy.27:28 Carbohydrate intake for maintaining muscle glycogen levels.32:55 How training changes as one progresses from intermediate to advanced levels.57:44 Training volume during calorie deficits.1:05:54 The rapid-fire Q&A session begins, covering topics such as protein distribution throughout the day, flexibility and injury prevention, and the muscle-building potential of sprinting.1:15:38 The importance of caloric surplus ("bulking") for muscle hypertrophy.1:17:57 Frequency of deadlifting and its impact on the central nervous system.1:22:17 How to adjust nutrition when donating blood or plasma.1:25:03 Maintaining strength during a caloric deficit.
MASS Office Hours Episode 45 (Cardio, Health, and Performance + Q&A) MASS Research Review 2024-07-18 | In this episode of "Office Hours Live" (Episode 45), Dr. Eric Trexler and Dr. Eric Helms discuss a range of topics related to exercise science, longevity, and training methodologies. The first segment centers on the relationship between exercise and longevity, highlighting a study on 4-minute mile runners and their increased lifespan. They explore the concept of a "U-shaped" relationship between exercise and health risks, challenging misconceptions about extreme exercise being detrimental to health. The hosts then engage in an extensive Q&A session, addressing diverse topics such as glute medius and minimus training, injury prevention exercises, and the effectiveness of reverse grip bench press for chest hypertrophy. They also discuss how to improve scientific publishing, how to transition out of a weight loss diet, and the accuracy of smartwatch metrics. The episode concludes with quick discussions related to nighttime caffeine intake, oblique training, neck training, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Music2:24 - Introduction5:09 - Cardio for health and tradeoffs between health and elite performance30:20 - Glute medius and glute minimus training33:22 - Injury prevention exercises40:37 - How to make science better46:17 - How important is it to use a highly structured program for hypertrophy?51:54 - Reverse grip bench press for chest hypertrophy54:42 - Transitioning from a cut: reverse diet, recovery diet, or lean bulk?57:15 - What to do when progress stalls on a low-volume program1:02:16 - Small doses of caffeine near bed time1:03:18 - Is it important to proactively seek out fat sources that are high in omega 3 or omega 6 fatty acids?1:05:46 - Transitioning from bodybuilding prep to an offseason with intuitive eating1:12:14 - Exercise energy compensation1:18:26 - How useful are wearable technologies for VO2max, HRV, and sleep metrics?1:21:41 - Healthy brain aging1:22:43 - Does oblique training give you a "blocky" waist?1:24:43 - Does muscle influence correlation between BMI and mortality/longevity?1:25:33 - Is direct neck training worthwhile?
MASS Office Hours Episode 44 (Flexible Training Templates + Q&A) MASS Research Review 2024-07-11 | In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss the concept of flexible training templates, discussing their application in both resistance and endurance training. They explore current research, highlighting the potential benefits and limitations of these templates, and suggest ways to improve their implementation. The conversation then shifts to a wide-ranging Q&A session, covering topics such as ideal gym environments, quad-focused exercises for glute-dominant individuals, the localized vs. systemic effects of cardio on mitochondrial adaptations, optimal cardio routines for health span and VO2 Max improvement, the effects of energy intake on immune function, the best exercises to target the rear delts, and a detailed breakdown of a sample 4-day cardio routine. The episode concludes with a discussion about the effects of training frequency on hypertrophy, providing listeners with a wealth of practical information and evidence-based insights for optimizing their training approaches.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Music2:16 Intro4:09 Discussion on flexible training templates26:06 Ideal gym environment34:50 Which lift would you add to powerlifting?38:12 Been dieting, want to get leaner - should I reduce calories, add cardio, or maintain?46:36 Quad-focused exercises for glute-dominant lifters54:04 Localized versus systemic benefits of cardio1:00:29 Big event coming up - should I be in a caloric surplus to avoid getting sick?1:02:45 Optimal cardio routines for healthspan and VO2 Max1:07:43 Practical breakdown of 4-day cardio routine1:15:34 Best rear delt exercises1:19:13 Training frequency for hypertrophy
MASS Office Hours Episode 43 (“Muscle Reallocation” + Q&A) MASS Research Review 2024-07-04 | In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Eric Helms discuss the newest issue of the MASS Research Review, focusing on Helms' article about muscle reallocation in untrained individuals. They discuss a study examining muscle volume changes during resistance training, exploring its methodology, findings, and implications for body recomposition and protein/energy intake. The conversation covers practical applications for bodybuilders and athletes, before transitioning into a Q&A session addressing topics such as supplement tiers, general health supplements, and the use of multivitamins. The hosts explain the importance of third-party testing for supplements and discuss isometric training, including its potential benefits and current research gaps. The episode also features rapid-fire questions on protein intake and longevity, exercise selection, underrated muscles for aesthetics, quad development strategies, and long-term creatine use. Throughout the discussion, Trexler and Helms provide in-depth analysis of scientific studies while offering personal insights and practical advice for listeners.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Introduction6:02 Discussion of the latest MASS Research Review issue, focusing on Dr. Helms' article about muscle reallocation in untrained individuals15:15 Detailed explanation of the study on muscle volume changes during resistance training, including methodology and findings26:50 Implications of the study and its relation to body recomposition and protein/energy intake35:40 Discussion on the practical applications of the study findings for bodybuilders and athletes44:03 Q&A session begins, covering topics such as getting less of a “burn” from familiar exercises over time and supplements for general health supplements52:06 Discussion on isometric training, its potential benefits, and current research gaps1:09:11 Debate on the use of multivitamins and the importance of third-party testing for supplements1:30:13 Rapid-fire questions covering topics like protein intake and longevity, comment section interactions, and exercise selection1:37:00 Discussion on underrated muscles for aesthetics and quad development strategies1:42:46 Final questions on long-term creatine use and closing remarks
MASS Office Hours Episode 42 (June 26, 2024) MASS Research Review 2024-06-27 | In this episode of "Office Hours Live" hosted by Dr. Eric Trexler with guest Dr. Lauren Colenso-Semple, the experts dive into various topics related to fitness and nutrition. They begin by discussing strategies for recovering from crash diets and addressing relative energy deficiency in sport (RED-S), including approaches to post-diet recovery and hormone regulation. The conversation then moves to calorie management during dieting, exploring the balance between daily and weekly calorie targets. They address questions about resistance training, including the pros and cons of program hopping and effective strategies for glute hypertrophy. The hosts also provide practical advice for training during heatwaves and discuss the realities of loose skin after significant weight loss. The episode concludes with insights on the validity of using muscle soreness and "pump" as indicators of hypertrophy effectiveness, and an explanation of "beginner gains" in resistance training. Throughout the discussion, the experts offer evidence-based advice and debunk common misconceptions in fitness and nutrition.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Music2:53 Introduction5:49 Discussion of recovering from crash diets and relative energy deficiency in sport (RED-S). They cover physiological recovery, hormone levels, and different approaches to post-diet recovery. They also address questions about calorie deficits, energy availability, and the differences between low energy availability and being in a caloric deficit30:26 Discussion on how to handle daily calorie targets versus weekly averages when dieting, and conversation about program hopping in resistance training41:09 Upper body grows more when skipping legs for a while?44:31 Is program hopping bad? How do you stop it?55:03 Recomping after a bulk59:46 Diet breaks during deloads to facilitate recovery1:04:04 Volume cycling to re-sensitize muscles to hypertrophy stimulus?1:08:08 Addressing a question about training the glutes at long muscle lengths, discussing various exercise types and the importance of exercise variety for optimal development1:15:33 Tips for training during a heatwave, including hydration, timing of workouts, and acclimatization strategies1:20:15 General weight loss tips1:23:41 Discussion on loose skin after weight loss and stretch marks, including potential interventions and realistic expectations1:28:23 Addressing the validity of using muscle soreness and "the pump" as indicators of training effectiveness (for hypertrophy)1:36:20 Explanation of "beginner gains" and how they can occur even in experienced lifters when targeting previously untrained muscle groups1:41:18 Closing remarks
MASS Office Hours Episode 41 (Rest Redistribution + Cluster Sets) MASS Research Review 2024-06-19 | The MASS crew is taking a week off from live episodes, but we hope you'll enjoy this pre-recorded video from the MASS Research Review. Rest redistribution sets and cluster sets are both referred to as alternative set structures. What exactly are these alternative set structures and are they beneficial? This video reviews the research on the advanced concepts and discuss when and how to implement them.You can download the MASS time-efficient training guide here:massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hours
MASS Office Hours Episode 40 (Training Beyond Failure + Q&A) MASS Research Review 2024-06-13 | In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss a variety of topics related to strength training and nutrition. They begin by announcing the successful dissertation defense of Dr. Zourdos' PhD student, Zac Robinson. Dr. Zourdos then discusses a new study on training beyond muscular failure using partial repetitions. The Q&A portion includes questions on optimal training frequency and split routines, the benefits of a strong upper back for powerlifting, how to adjust calorie intake when transitioning between cutting and bulking, the relationship between squat technique and vertical jump performance, advice for someone engaging in “mandatory” cardiovascular training while pursuing strength and hypertrophy, and much more. Throughout the episode, Drs. Trexler and Zourdos provide practical, science-based recommendations while engaging with the live audience.You can download the MASS time-efficient training guide here:massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Music1:46 - Introduction and announcements8:03 - Dr. Zourdos discusses a new study by Larsen et al about training “beyond failure” (lengthened partials after concentric failure)18:05 - Full-body versus split-body training30:15 - Why do my joints hurt more when I sleep less, and what can I do about it?38:39 - Do powerlifters benefit from building a big, strong upper back?42:48 - Should a beginner/intermediate lifter use periodized strength and hypertrophy blocks or pursue a hybrid “powerbuilding” program instead?49:53 - Can progressive overload in the 5-8 rep per set range maximize 1RM strength?55:47 - How to transition between cutting and bulking phases1:05:37 - Explosive half/quarter squats for jump height1:09:46 - Question about concurrent training and time of day
MASS Office Hours Episode 39 (Saturated Fat + Q&A) MASS Research Review 2024-06-06 | In this episode of the MASS Research Review podcast, hosts Eric Trexler and Eric Helms discuss a recent article on the effects of saturated fat on body composition and dive into a variety of listener questions related to nutrition and training. The episode covers topics such as the ideal ranges for fat intake, the potential downsides of high saturated fat consumption, and the difficulty of adhering to very low-fat diets. The hosts also address questions about optimizing training and nutrition when dealing with stress or sleep deprivation, the benefits of walking for reducing sedentary time, and strategies for bringing up underdeveloped muscle groups. They discuss the potential advantages of intermittent fasting approaches for muscle gain, the importance of individualization when it comes to training volume, and the factors to consider when programming rest periods and tempo for hypertrophy. The episode also touches on the relationship between carbohydrate intake and diabetes risk, the concerns associated with rapid post-competition weight regain, and the value of personal experimentation in determining one's optimal approach to training and nutrition.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursGo here to read the newest cover story from the MASS Research Review:massresearchreview.com/2024/05/30/is-saturated-fat-inherently-fatteningTime stamps:0:00 - Music8:17 - Intro13:04 - Discussion about saturated fat guidelines40:22 - Are kettlebells useful?46:09 - Pain from lifting heavy48:29 - Benefits of walking for reducing sedentary time51:37 - Pre/intra-workout nutrition when training fasted during fat loss57:06 - Avoiding back injury with compound lifts1:02:14 - Training and diet modifications when stressed/sleep deprived1:11:46 - Differences in individual volume requirements for hypertrophy1:19:16 - OMAD versus alternate-day fasting for muscle gain1:22:39 - Focusing on underdeveloped muscle groups1:27:46 - Interplay between various training variables (intensity, frequency, volume, proximity to failure)1:31:13 - Optimal interset rest periods for muscle growth1:33:28 - Going out to eat1:35:47 - Carbohydrate intake and diabetes risk1:36:18 - Time under tension vs traditional reps for hypertrophy1:39:20 - Benefits of post-meal walks?1:40:57 - Counting calories from fiber in diet tracking1:41:46 - Concerns about rapid weight regain after competition
MASS Office Hours Episode 38 (Hydration Myths + Q&A) MASS Research Review 2024-05-30 | In this solo episode of Office Hours Live, Dr. Eric Trexler discusses some myths and misconceptions about hydration. He previews his upcoming article in MASS Research Review, which examines the extremely common claim that drinking more water can facilitate fat loss. Trexler reviews a new meta-analysis on water intake interventions and body composition, debunks common myths about hydration, and provides practical guidelines for daily water intake. He also clarifies that coffee and beer don't significantly impact hydration compared to water. Throughout the episode, Trexler answers a variety of viewer questions on topics such as the timing of weigh-ins, cardio and lifting, protein-sparing modified fasts, training around injuries, beginner gains, and exercise selection for hypertrophy and core development. Trexler also shares insights on his own work habits and productivity strategies, as well as the importance of learning from injuries to support long-term lifting progress.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursCheck out massresearchreview.com for free content and resources!Time stamps:0:00 - Intro music3:13 - Episode begins5:35 - Water intake and hydration25:28 - Best time of day to weigh yourself28:35 - Are bilateral squats/hinges enough for hip abductors/adductors?31:45 - High intensity cardio benefits beyond lifting/walking38:39 - Timing cardio around lifting48:09 - Thoughts on protein sparing modified fasts55:23 - Training uninjured side with unilateral injury57:34 - Delaying beginner gains1:01:24 - Wilks score to guide weight gain after bodybuilding1:10:16 - Glycogen, salt, and hydration1:15:37 - Water, fiber and satiety1:06:03 - Eric's work hours and productivity tips1:24:23 - Exercise variety for hypertrophy1:27:58 - Ab training for full development1:31:43 - Learning from injuries for long-term lifting
MASS Office Hours Episode 37 (Exercise Order for Strength and Hypertrophy) MASS Research Review 2024-05-22 | The MASS team is taking this week off, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 7 of the MASS Research Review.It’s long been said that multi-joint exercises should be performed before single-joint exercise to maximize strength and hypertrophy. But is that old adage true? This two-part video provides a comprehensive exploration of exercise order and its impact on strength and hypertrophy outcomes. You can download the MASS time-efficient training guide here:massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! We'll be back to live episodes at 7pm (eastern time) on Wednesday, May 29th. If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hours
MASS Office Hours Episode 35 (Retracted Ice Bath Study + Q&A) MASS Research Review 2024-05-09 | In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Mike Zourdos kick off the show by discussing a recent controversial Instagram post about a retracted cold bath/cold shower study, emphasizing the importance of understanding the hierarchy of evidence and the challenges of effectively communicating retractions to the public. The hosts then share some of their past fitness and nutrition recommendations they now wish they could retract. The episode then transitions into a rapid-fire Q&A segment, addressing a wide range of listener questions. Topics covered include the optimal resistance training frequency for muscle growth and whether it should differ between bulking and cutting phases, the potential benefits of hydrolyzed whey protein compared to regular whey, the effects of Tylenol on performance and gains, the superiority of training to failure versus leaving reps in reserve for hypertrophy, a potential link between appetite suppression and longer rest periods during a calorie deficit, how to train for maximum power production in athletic contexts, and much more. Throughout the discussion, Trexler and Zourdos provide evidence-based insights and practical recommendations to help listeners navigate these common fitness and nutrition questions.You can download the MASS time-efficient training guide here:massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Intro music2:10 - Show begins5:46 - Trexler discusses a recent controversial Instagram post about a retracted cold bath/cold shower study and the hierarchy of evidence21:53 - Zourdos shares fitness/nutrition recommendations he previously made that he now wishes he could retract, related to concurrent training25:01 - Trexler shares his own past recommendations he would retract, including protein timing and refeeds/diet breaks29:42 - Question about optimal resistance training frequency and whether it should differ between bulking and cutting phases35:54 - Question about whether hydrolyzed whey protein provides any benefits compared to regular whey protein41:30 - Does all of our meaningful muscle growth occur in the first few months of training?59:13 - Practical question about program design1:01:23 - Practical question about running frequency1:03:59 - Practical question about size of energy surplus during a bulking/massing phase1:05:58 - Does cardio improve recovery from resistance training?1:08:47 - Practical question about compensatory acceleration training1:11:48 - Question about whether Tylenol (acetaminophen) ingestion affects performance and gains1:14:02 - Question about whether training to failure is truly superior for hypertrophy compared to leaving a few reps in reserve1:20:40 - Question about a potential link between appetite suppression and longer rest periods between sets while in a calorie deficit1:23:28 - Question about how to train for maximum power production for athletic purposes
MASS Office Hours Episode 34 (Interpreting Research + Q&A) MASS Research Review 2024-05-02 | In this episode of MASS Office Hours Live, Dr. Eric Trexler welcomes special guest Dr. Lauren Colenso-Semple, who recently defended her PhD dissertation on the influence of ovarian hormones on skeletal muscle adaptations to exercise. Trexler first discusses the importance of properly interpreting scientific evidence and understanding the hierarchy of evidence, using recent MASS articles on time-restricted eating and apple cider vinegar for weight loss as examples. The episode then transitions into a Q&A segment, covering topics such as leveraging a psychology degree to become a personal trainer, perceived muscle atrophy during specialization phases, the caloric value of dietary protein used for synthesis, the relationship between abdominal skinfold thickness and visible abs, training during pregnancy, intermittent fasting/time-restricted eating, and much more. The hosts also engage in an in-depth discussion on whether men and women should be trained differently, considering the available evidence, practical factors, and the influence of sociological aspects and client expectations on program design.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Intro0:42 - Colenso-Semple discusses her dissertation research on the influence of ovarian hormones on skeletal muscle adaptations to exercise8:27 - Announcement: Mike Zourdos will be hosting a live subscriber-only video on Monday, May 6th at 9am ET about prescribing training10:24 - Discussion about interpreting science and the hierarchy of evidence, using examples from recent MASS articles on time-restricted eating and apple cider vinegar for weight loss38:04 - Q&A from the live chat begins38:18 - Question about leveraging a psychology degree to transition into personal training43:57 - Question about why muscles might appear to shrink/flatten during a specialization phase49:36 - Question about why dietary protein is counted toward total calories despite some being used for protein synthesis55:51 - Question about training and nutrition recommendations during pregnancy1:00:19 - Discussion of psychological factors that can influence subjective perceptions of muscle growth or loss1:03:02 - Question about intermittent fasting / time restricted feeding1:10:56 - Question about the relationship between abdominal skinfold thickness and visible abs1:16:53 - Question about whether men and women should be trained differently; discussion of evidence, practical considerations, and the influence of sociological factors and client expectations
MASS Office Hours Episode 33 (Mini-Cuts + Q&A) MASS Research Review 2024-04-25 | In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a comprehensive discussion on the topic of mini cuts, exploring their definition, common justifications for their use, and the hosts' perspectives on their potential benefits and drawbacks. The conversation then shifts to answering a variety of listener questions from the live chat, covering nutrition-related topics such as blood sugar management in healthy individuals, the necessity of a "maintenance" phase between bulking and cutting, saturated fat intake recommendations for high-calorie diets, fiber intake guidelines, and strategies for troubleshooting gastrointestinal issues related to specific foods. The hosts also address training-related questions, including the role of unilateral exercises in preventing muscle imbalances and injuries, optimal rep ranges for specific adaptations, high-frequency training for smaller muscle groups, and the challenge of distinguishing between diet fatigue and pushing beyond one's lower intervention point during a cutting phase. Trexler and Helms round out the episode by discussing the concept of energy compensation in the context of high-energy expenditure sports, touching on research related to metabolic ceilings and the limits of sustainable energy expenditure, as well as the notion of low energy availability in athletes.You can download our free time-efficient training guide here:massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Intro music5:38 - Show begins6:14 - Helms discusses his recent trip to Australia for the Sports Nutrition Association conference13:50 - Discussion on mini cuts - what they are, why people use them, and Trexler and Helms' thoughts on their utility and drawbacks45:25 - Q&A from the live chat begins48:36 - Question about whether blood sugar spikes should be minimized in healthy individuals50:20 - Question about whether a break is needed between bulking and cutting phases for muscle to "solidify"55:19 - Does being sick accelerate muscle loss while in a caloric deficit?58:33 - Question about whether unilateral exercises are needed to prevent muscle imbalances and injuries1:02:49 - Question about how to determine optimal high rep ranges for specific benefits1:07:45 - Question about saturated fat intake recommendations for individuals with very high calorie needs1:09:53 - Question about fiber intake recommendations and troubleshooting GI issues that may be related to certain foods1:19:34 - Question about distinguishing between diet fatigue and pushing past one's lower intervention point when cutting1:23:02 - Question about training smaller muscles with high frequency and volume1:24:33 - Question about whether energy compensation can be overcome with high energy expenditure sports; Trexler discusses research on metabolic ceilings and limits to sustainable energy expenditure
MASS Office Hours Episode 32 (New Training Guide + Q&A) MASS Research Review 2024-04-17 | In this episode of MASS Office Hours Live, Dr. Eric Trexler and special guest Dr. Mike Zourdos celebrate the 7th anniversary of MASS by walking viewers through a new (free) training guide on time-efficient upper body training techniques, including rest-pause sets, supersets, and drop sets. Trexler then delves into a thorough discussion of weight loss mechanisms, the role of calorie balance, the importance of overall dietary patterns, and how the gut microbiome may impact energy extraction from food. Eric and Mike proceed to answer a variety of listener questions from the live chat, covering topics such as the use of appendicular lean mass in DEXA scans, optimal fruit and vegetable intake, the protein leverage hypothesis and obesity, physiological differences between cycling and running, the impact of pre-game rituals on performance and psychological readiness, the viability of powerbuilding as a long-term training approach, and the distinction between work capacity and conditioning. Throughout the episode, Trexler and Zourdos provide evidence-based insights and practical applications for fitness enthusiasts and professionals alike.You can download the free time-efficient training guide here:massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Intro3:28 - Zourdos walks through the new free MASS training guide on time-efficient training techniques for the upper body, including rest-pause sets, supersets, and drop sets17:17 - Trexler answers a listener question about core mechanisms of weight loss, different diets and foods, and exercise - discusses calorie balance, energy density of foods, importance of overall dietary patterns, and research on how the gut microbiome may impact energy extraction from food37:35 - Q&A from the live chat begins39:49 - Question about using only appendicular lean mass from DEXA scans to assess lean mass changes45:14 - Question about fruit and vegetable intake - how much is optimal and when do benefits plateau?51:18 - Question about the protein leverage hypothesis as an explanation for the obesity epidemic57:16 - Question about optimal carbohydrate intake for lifters58:48 - Question about environmentally sustainable diets1:01:57 - Question about performance and physiological differences between cycling and running1:04:15 - Question about the impact of pre-lift/pre-game rituals and routines on performance and psychological readiness1:16:18 - Question about powerbuilding as a long-term training approach vs periodized strength and hypertrophy blocks1:19:50 - Question about the difference between work capacity and conditioning
MASS Office Hours Episode 31 (Preloads for Satiety + Q&A) MASS Research Review 2024-04-11 | In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a recent study exploring the use of expandable gel capsules taken before meals as a strategy to reduce energy intake and promote weight loss. The duo then discusses potential ways to apply these findings in practice, such as utilizing whole food, protein shake, or water preloads before meals to enhance satiety and reduce overall food intake. The conversation then shifts to protein intake recommendations for bodybuilders during a cutting phase, with Helms offering insights on when and how to adjust protein levels based on individual needs and goals. The episode concludes with a rapid-fire Q&A segment, addressing topics such as building neck musculature while minimizing sleep apnea risk, the recent surge in baseball elbow injuries, and the coursework requirements for pursuing a health-related graduate degree with an unrelated undergraduate background.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Music1:23 - Intro2:35 - Trexler discusses a recent study on consuming expandable gel capsules before meals to reduce energy intake, followed by discussion of energy density and water, protein, and whole food preloads38:37 - Trexler and Helms discuss protein intakes for prepping bodybuilders and when to increase protein during a cut52:05 - Rapid fire Q&A begins52:32 - Question about building neck musculature and risk of sleep apnea55:34 - Question about the current wave of baseball elbow injuries in MLB57:52 - Question about coursework needed for a health-related graduate degree with an unrelated undergrad degree
MASS Office Hours Episode 30 (Pros and Cons of Refeeds + Q&A) MASS Research Review 2024-04-04 | In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms dive into the psychology of refeeds in bodybuilding, discussing a recent study that found relationships between intuitive eating skills, emotional coping ability, and controlled calorie intake during refeed meals. They also touch on the evolving research on physiological benefits of refeeds and diet breaks, and the importance of individualization in approach. Listener questions are addressed, including the viability of using refeeds while staying lean year-round, the utility of "fat loss sprints," thoughts on measuring cortisol, and the trustworthiness of GMP certification for supplements. The episode concludes with a discussion on the differences and similarities between competitive bodybuilding, recreational/"Instagram" bodybuilding, and general fat loss, with Helms noting key distinctions in process and end goals, but emphasizing that anyone can claim the bodybuilder title.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 - Intro music3:07 - Episode begins. Eric Trexler welcomes listeners and introduces his co-host Dr. Eric Helms. They briefly discuss their upcoming research.5:03 - Helms notes research in the field is building upon previous work, allowing more advanced topics to be explored now compared to 10 years ago. 8:05 - Overview of ways listeners can engage with and support the podcast.9:05 - Main topic introduced: The psychology of refeeds in bodybuilding. Helms notes bodybuilders often focus on physiological outcomes but the psychological impacts are important to consider as well.12:34 - Helms reviews a recent study he covered in MASS on adaptive eating and refeeds in bodybuilders. The study looked at relationships between personality traits, mindset, and calorie intake during refeed meals.19:38 - Discussion of the study design and how the refeeds were implemented. Debate over whether they should be classified as true refeeds or cheat meals.22:11 - Review of the psychometric scales used in the study to assess mindful eating, intuitive eating, hunger, and stress coping strategies.29:27 - Key findings: Hunger prior to refeed meals strongly predicted calorie intake. Intuitive eating skills, interoceptive awareness, and emotional coping abilities were associated with lower calorie intakes during refeeds. 35:24 - Practical takeaways: Auto-regulated refeed approaches may improve adherence and appetite regulation for some, but very rigid dieters prone to binge eating may want to avoid refeeds. Improving interoceptive awareness and emotional coping skills could help with implementing refeeds.38:00 - Trexler shares how his perspective on refeeds has evolved. He was initially more optimistic about physiological benefits but now recognizes the psychological aspects are critical. Bodybuilding psychology is unique.41:20 - Importance of self-awareness and only using dietary strategies that align with your individual psychology and readiness.46:37 - When implementing refeeds, consider the individual's personality. Some may do better with qualitative, intuitive guidelines while others need specific, quantitative rules and "safety valves" like allowing an extra 150 kcal from fruit if needed.50:49 - Rapid fire question segment begins.51:01 - Helms gives his take on "fat loss sprints" - short periods of large deficits with frequent maintenance breaks. Some preliminary data suggests it may be viable for some but individual differences are key.55:02 - Living at the intersection of BroScience and Real Science.58:07 - Using refeeds during long-term maintenance phases.1:03:52 - Neural adaptations to specific exercises and changing exercise selection.1:08:57 - Helms’ thoughts on different progression strategies.1:13:19 - A listener asks about measuring cortisol to evaluate stress. Trexler advises against it unless directed by a doctor. Discusses cortisol's normal functions and issues with accurate testing.1:17:25 - Helms is asked about supplement contamination and whether he would trust certified GMP supplements. He explains the differences between basic GMP and third-party certified GMP. 1:21:47 - Final question on differences/similarities between competitive bodybuilding, "Instagram/recreational bodybuilding", and general fat loss. Helms sees them as distinct groups but notes anyone can claim the bodybuilder title. Discusses key differences in the process and end goals between the groups.1:34:51 - Trexler begins wrapping up the episode, thanking listeners for engaging in the chat and reminding them how to submit questions for future episodes.1:36:13 - Outro music
MASS Office Hours Episode 29 (Optimal Rest Intervals + Q&A) MASS Research Review 2024-03-28 | 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 rest intervals for acute performance, rest intervals for long-term outcomes, factors impacting rest interval length, practical recommendations for rest intervals, adjusting protein intake based on energy expenditure, estimating maintenance calories, accessory lifts for powerlifting, increasing aerobic fitness to improve hypertrophy potential, optimal set volume per session, optimal set volume per week, avoiding the interference effect from concurrent training, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 music2:25 intro11:46 rest intervals for acute performance14:16 rest intervals for long-term outcomes21:42 factors impacting rest interval length28:38 practical recommendations for rest intervals45:25 adjusting protein intake based on energy expenditure51:54 estimating maintenance calories59:14 accessory lifts for powerlifting1:05:13 increasing aerobic fitness to improve hypertrophy potential1:12:00 optimal set volume per session1:17:52 optimal set volume per week1:24:17 avoiding the interference effect from concurrent training
MASS Office Hours Episode 28 (Step Count Goals + Q&A) MASS Research Review 2024-03-21 | In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include step count goals, leucine threshold theory, minimum dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine for lifters, resistance training and heart health, training to failure while cutting, preserving muscle while cutting, late-night eating and sleep quality, calorie timing and distribution, training while sore, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 music6:31 intro8:26 step count goals21:56 leucine threshold theory36:02 minimum dietary fat needs50:14 supplements for vegan lifters52:12 intra-workout carb supplementation57:24 beta-alanine for lifters59:01 resistance training and heart health1:07:23 training to failure while cutting1:08:32 preserving muscle while cutting1:09:46 late-night eating and sleep quality1:13:52 training while sore1:20:57 calorie timing and distribution1:29:32 determining if you’re in a calorie deficit1:32:47 favorite ice cream1:35:46 productivity tips
MASS Office Hours Episode 27 (Stretch-Mediated Hypertrophy + Q&A) MASS Research Review 2024-03-14 | In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include stretch-mediated hypertrophy, lengthened partials, mindfulness, optimal lengths for bulking and cutting phases, natural limits for strength and muscularity, maintenance blocks in training, improving sleep quality, Ramadan fasting, back training, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Music1:53 Intro5:42 Stretch-mediate hypertrophy41:28 Why mechanistic speculation is risky43:37 Why replication is important in science48:43 Dealing with recurring setbacks in the gym (illness, injury)54:21 The role of mindfulness in fitness1:04:22 Optimal lengths for bulking and cutting phases1:06:57 Natural limits for strength and muscularity1:14:32 Are prolonged “maintenance blocks” necessary in your training?1:18:27 Pursuing a graduate degree in exercise science1:20:40 Growing your arms1:24:32 Improving sleep quality1:28:45 Ramadan fasting1:35:10 Back training
MASS Office Hours Episode 26 (Progressive Overload Strategies + Q&A) MASS Research Review 2024-03-07 | 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 Progressive overload strategies, zone 2 cardio and interference effect, the importance of rest days, doing velocity work during rest periods, stretch-induced hypertrophy with low loads, specialization blocks, eccentric versus concentric training, creatine and sleep quality, the importance of carbohydrate, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: massresearchreview.com/office-hoursTime stamps:0:00 Music5:14 Introduction8:32 Progressive overload strategies12:39 Pre-planned absolute or percentage progression17:36 Progression based upon RIR or velocity28:29 Plus set (AMRAP) performance33:35 Tying Load Progression to a Set Benchmark40:35 Tying Load Progression to a Rep Benchmark49:27 Stretch-induced hypertrophy with low loads52:11 Zone 2 cardio and interference effect57:46 Maintaining strength/muscle during specialization blocks1:05:48 Are rest days absolutely necessary?1:13:22 Eccentric versus concentric training1:15:22 Going to sleep with depleted glycogen stores: good or bad?1:17:32 Carbs for explosive performance1:20:39 Velocity work during rest periods1:24:43 Protein quality scores: worth worrying about?1:26:54 Creatine and sleep quality1:30:07 How much growth was observed in the “52 sets/week” study?
MASS Office Hours Episode 25 (Can you stay shredded?) MASS Research Review 2024-02-28 | The MASS team is taking this week off, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 6, Issue 7 of the MASS Research Review.In the fitness industry many claim that with their system, supplement, or coaching, you can have your lean, dream body 24/7. While some get really lean, few, including bodybuilders, maintain a shredded physique year round. Why is this? Are there inevitable physiological consequences that make it very difficult to stay really lean, or are people just doing it wrong?In this audio discussion, Dr. Helms (who is joined by Dr. Trexler) takes a nuanced look at the challenges associated with getting (and staying lean), and some of the limiting factors that threaten our ability to stay shredded for extended periods of time.We'll be back to live episodes at 7pm (eastern time) on Wednesday, March 6th. If you'd like to submit a question for a future episode, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7
MASS Office Hours Episode 24 (Processed Foods, Plant Protein, Training Volume) MASS Research Review 2024-02-22 | In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include ultra-processed foods, plant-based diets, food swaps, antioxidants, set volume, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Times stamps:0:00 Music6:52 Introduction13:31 Ultra-processed foods28:19 Plant-based diets33:09 Are plant-based proteins healthier than animal-based?40:13 Are “food swaps” a viable weight loss strategy?51:34 Training adjustments for older lifters1:00:07 Optimal set volume for muscle growth1:03:15 Relationship between capillary density and hypertrophy1:09:30 Is electrolyte supplementation beneficial?1:12:14 Training volume during an energy deficit1:15:38 Will antioxidants from fruits and vegetables interfere with gains?1:17:28 Should you limit post-workout fiber?1:18:46 Shifting your body-fat “set point”1:27:23 Does a better pump yield better growth?
MASS Office Hours Episode 23 (Myo-Reps, Cluster Sets, CNS Fatigue) MASS Research Review 2024-02-15 | 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 rest pause training, myo-reps, rest redistribution sets, cluster sets, super sets, drop sets, CNS fatigue, exercise order, protein distribution, biological “set points” for fat and muscle mass, the minimum effective training dose for muscle growth, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Times stamps:0:00 Introduction4:27 Six popular programming strategies10:00 Rest pause training15:07 Myo-reps23:05 Rest redistribution sets27:25 Cluster sets30:21 Time between reps during AMRAP testing36:40 Super sets43:57 Drop sets53:27 CNS fatigue1:00:04 Protein distribution and muscle growth1:04:07 Exercise order / pre-exhausting for strength and hypertrophy1:10:06 How can you tell if a hypertrophy program is working?1:11:36 Minimum effective dose for muscle growth (sets per week)1:14:49 Underrated machines/equipment/exercises1:21:47 Considerations for strength training with history of anorexia nervosa1:27:50 Biological “set points” for fat and muscle mass1:35:00 Timing of lengthened partials
MASS Office Hours Episode 22 (Menopause, Caffeine, “Skinny Fat” Solutions) MASS Research Review 2024-02-08 | In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include training for peri- and post-menopausal women, the pros and cons of caffeine, low energy availability and related factors that impact endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, what to do when you’re “skinny fat,” cluster sets versus straight sets for hypertrophy, favorite exercise machines, training (and dieting) through or around minor injuries, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Times stamps:0:00 Introduction1:51 Training for peri- and post-menopausal women18:19 The pros and cons of caffeine42:26 Low energy availability and related factors that impact endocrine system58:23 Managing side effects of creatine1:01:07 Sex differences in fatigue and training volume1:05:33 What to do when you’re “skinny fat”1:10:29 Cluster sets versus straight sets for hypertrophy1:16:08 Favorite exercise machines1:20:56 Training (and dieting) through or around minor injuries
MASS Office Hours Episode 21 (Food Tracking, Staying Lean, Hypertrophy Training) MASS Research Review 2024-02-02 | In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include food tracking, alternatives to food tracking, the ramifications of trying to stay very lean for extended periods of time, principles of hypertrophy training, metabolically healthy obesity, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Times stamps:0:00 Introduction1:22 Helms travel update4:15 Is macro tracking the only route to sustainable weight loss?20:40 Step count tracking accuracy22:53 Can you maximize hypertrophy if you’re only doing group classes like bodypump?30:06 What's the story behind the "fat but fit" paradox?35:08 When bulking, which macro(s) should be used to create surplus?41:07 Using velocity as a proxy for RPE/RIR43:12 Issues with staying too lean for too long (or trying to)57:24 Alternating unilateral reps to emphasize loaded stretching
MASS Office Hours Episode 20: Response Variation, Individualizing Training, Protein Consistency MASS Research Review 2024-01-25 | 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.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Time stamps: 0:00 Introduction6:32 Response variation and individualizing training prescriptions.27:36 Using movement screens to assess capability or injury risk34:23 Doing a little bit of exercise on a “rest” day39:10 Protein intake recommendations and consistency across the week.51:23 Rucking and the interference effect57:37 Exercise variation and joint pain1:07:06 Muscle and strength loss during deloads1:12:25 Volume cycling and “resensitization”1:22:31 Effects of alcohol on metabolism and body composition.1:27:42 Recommendations from Eric’s bookshelf1:30:49 The pros and cons of caffeine
MASS Office Hours Episode 19 (Bulking, Body Image, Volume Progression) MASS Research Review 2024-01-18 | In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include bulking calories, pursuing fat loss in the context of negative body image, creatine, contaminants in protein powders, sleep, pre-exercise stretching, optimal training frequency for hypertrophy, a comprehensive approach to volume progression, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Time stamps: 0:00 Introduction2:16 Optimal caloric surplus for hypertrophy20:19 Pursuing fat loss in the context of negative body image37:34 Creatine hydrochloride versus creatine monohydrate40:37 Contaminants in animal-based and plant-based protein powders45:28 Diet versus exercise for weight loss50:26 Splits versus whole-body training58:56 Cortisol blockers1:00:05 Impact of reduced sleep after a tough workout1:01:09 Effects of pre-exercise stretching1:03:11 Relative energy deficiency in sport (RED-S) versus “malnutrition”1:10:31 Optimal training frequency for hypertrophy1:13:08 A comprehensive approach to volume progression
MASS Office Hours Episode 18: Lifting for Endurance, HR Zones for Lifting, Lower-Back Training MASS Research Review 2024-01-14 | 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 lifting recommendations for endurance athletes, heart rate zones for lifting, lower back training, finding the right amount of set volume, troubleshooting training plateaus, sacrificing sleep to increase training frequency/volume, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on January 17. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Time stamps: 0:00 Intro1:48 Lifting recommendations for endurance athletes9:53 Heart rate zones for lifting18:39 Glycine and water retention21:44 Direct lower back training26:45 Optimal body-fat range for building muscle32:20 Spinal erector training (proximity to failure)34:14 Lifting for bone density39:22 Finding the optimal set volume for you43:40 Troubleshooting a plateau in the gym48:28 Bodybuilding posing for beginners52:17 Is total workout time a good proxy for managing volume, intensity, and rest periods?1:00:31 Sacrificing sleep to increase training frequency/volume1:11:14 Training around a foot injury
MASS Office Hours Episode 17 (Bulking/Cutting, Alcohol, Low BMIs) MASS Research Review 2024-01-04 | In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, the health effects of low BMI values, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on January 10. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Time stamps: 0:00 Intro2:48 Is bulking and cutting necessary?15:30 Recommended fat intake for sex hormone production and overall health24:08 Effects of hormonal contraceptives on weight loss30:20 Effects of alcohol on fitness-related outcomes39:18 Does amennorhea impact muscle growth?44:00 Does alcohol impact recovery more in males than females?50:00 Do some people have higher protein needs than others due to innate genetic differences?54:58 Are low BMIs actually bad for health?1:04:20 How can I support health and wellness in my work environment?1:11:40 How to get back into research/academic work
MASS Office Hours Episode 16 (Client-Centered Coaching) MASS Research Review 2023-12-27 | The MASS team is taking this week off for the holidays, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 7, Issue 4 of the MASS Research Review.Prior to the original release of this video, the MASS team had covered self-determination theory, motivation, and other isolated topics related to psychology and coaching. It’s one thing to understand theoretically what autonomy support and being person-centered mean, but it’s another to know how to put them into practice. In this video by Dr. Eric Helms, you’ll learn how to do exactly that. Even if you don’t coach other people, this video may make you better at “coaching” yourself, or may help you assess and evaluate your experiences working with coaches in the past or present.We'll be back to live episodes at 7pm (eastern time) on Wednesday, January 3rd. If you'd like to submit a question for a future episode, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7
MASS Office Hours Episode 15 (Plateaus, Caffeine, Warming Up) MASS Research Review 2023-12-21 | In episode #15 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. They discuss optimal protein intake per meal, warming up, caffeine and sleep disruption, tracking body weight throughout the menstrual cycle, calorie surplus consistency while bulking, artificial sweeteners, why plateaus occur, how to individualize training and break through plateaus, post-workout nutrition for evening workouts, how to get better at using RPE, and much more. Our next episode will be a pre-recorded episode, and it will be uploaded on Wednesday, December 27th. We'll be back to live episodes at 7pm (eastern time) on Wednesday, January 3rd. If you'd like to submit a question for a future episode, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Time Stamps0:00 Introduction0:35 New study on protein intake per meal2:56 MASS CEUs/CECs5:45 Is warming up worth it?21:40 Caffeine and sleep disruption34:27 How to track body weight for regularly menstruating women36:36 Does your daily surplus need to be consistent while bulking up?38:43 Do artificial sweeteners cause insulin resistance?44:15 How to individualize training and break through plateaus50:16 Why do plateaus occur?1:00:04 Post-workout nutrition for evening workouts1:02:30 Non-fitness book recommendation1:05:35 How to get better at using RPE/RIR
MASS Office Hours Episode 14 (Machine Exercises, Low-Protein Diets, Exercising for Longevity) MASS Research Review 2023-12-14 | In this live episode of the MASS Office Hours podcast, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like their favorite exercises, common exercise prescription errors, balancing lifting and cardio for health and longevity, the pros and cons of machine-based exercises, lengthened partials, making gains on low-protein diets, and more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on December 20. If you'd like to submit a question, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction02:29 Eric and Lauren’s 3 favorite exercises06:50 Balancing cardio and lifting for health and longevity17:32 The most common errors related to exercise prescription28:40 Should you avoid machine-based exercises to emphasize your stabilizer muscles? 38:57 How lengthened should muscles be during lengthened partials?40:45 Would pausing between reps make lengthened partials more effective?50:45 What are some healthy strategies for bulking?55:09 Higher intensity forms of cardio can reduce the minimum exercise recommendations58:57 Would creatine increase creatinine levels in non-responders?1:00:35 How would you train a client over 50 years old with high adiposity?1:03:53 Can you make gains on a low-protein diet?1:15:46 Is the upper limit of human physical achievement “predicted” by evolution?
MASS Office Hours Episode 13 (Periodization, Behavior Change, Exercise vs. Fitness) MASS Research Review 2023-12-07 | In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include the importance of periodization, the effects of food scarcity on eating behavior, behavior change tools, training frequency, saturated fat intake, implementation of cluster sets, the unique benefits of exercising versus being fit, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on December 13. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Time stamps: 0:00 Introduction2:34 Helms recovery update9:23 How important is periodizing your training?30:56 Scarcity mindsets, food scarcity, and eating behavior37:57 Behavior change tools and educational interventions for improving nutritional knowledge and dietary intake of athletes1:06:26 If muscle protein synthesis increases for 48-72 hours after a workout, how frequently should we train?1:11:13 Should you train if you’re still sore?1:16:41 Why do people recommend capping saturated fat at 10% of total calorie intake?1:20:45 Practical implementation of cluster sets and similar strategies1:29:17 Is it better (for health) to exercise a lot or to be really fit?
MASS Office Hours Episode 12 (Recovery Modalities, Slow Eccentrics, BFR Training) MASS Research Review 2023-11-30 | In this very special episode of MASS Office Hours, we’ve got (kind of) the whole MASS crew!Lauren Colenso-Sample steers the ship and is joined by Dr. Mike Zourdos and Dr. Eric Helms. Dr. Trexler was planning to join but lost his voice due to illness. It’s the first episode without Dr. Trexler on the call, and many are calling it the best episode ever.In this episode, the MASS crew discusses recovery modalities, NSAIDs, combining cardio and lifting for health/longevity, blood flow restriction training, rest times, intensification techniques, slow eccentrics (negatives), and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on December 6. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7Time stamps: 0:00 Introduction 2:26 How effective are popular recovery modalities?15:30 How do NSAIDs impact hypertrophy?19:42 What’s a good mix of lifting and cardio for health/longevity?28:02 Dr. Helms on NSAIDs32:12 Blood flow restriction training42:51 Super-sets with BRF45:16 Rest times and intensification techniques (like drop sets)55:12 Slow eccentrics (negatives)
MASS Office Hours Episode 11 (The Science of Muscle Growth w/ Dr. Brad Schoenfeld) MASS Research Review 2023-11-23 | In this very special episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple are joined by a guest!Dr. Brad Schoenfeld joins the show to deliver a masterclass on the science of muscle growth. Dr. Schoenfeld is a world-renowned muscle hypertrophy expert who has published countless research studies about muscle growth. In this episode, we discuss metabolic stress, rep ranges, “effective reps,” “hard sets,” training to failure, intensification techniques (supersets, dropsets, eccentric overload, etc.), exercise order, the importance of understanding scientific mechanisms, how to effectively apply research findings, and much more.We made this episode extra special to kick off our huge Black Friday sale with a bang! Prices for all MASS subscriptions are the lowest they will ever be, and the sale extends from Nov 22 to Nov 29. Learn more at: www.massresearchreview.comThe MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on November 29. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction7:33 How important is metabolic stress as a mechanism of hypertrophy?14:22 What’s the best rep range for hypertrophy?20:43 What are examples of Brad’s own research findings changing his mind?24:15 Why did Brad start using scientific research to guide his training?34:26 Checking in on the live chat34:54 Brad’s thoughts on “effective reps” and “hard sets”39:13 How close to failure should people train for hypertrophy?42:22 Which “intensification techniques” are worthwhile?47:37 How does training status impact our application of scientific findings?52:40 What is Brad’s unrealistic “dream study,” ignoring practical constraints?54:57 Is it really important to understand scientific mechanisms?58:28 How much does exercise order impact hypertrophy?1:00:30 Advice for getting into research
MASS Office Hours Episode 10 (Lengthened Partials, Regional Hypertrophy, Push/Pull Ratios) MASS Research Review 2023-11-16 | In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. They begin by announcing next week's special guest, hypertrophy expert Dr. Brad Schoenfeld. Much of the episode focuses on training topics like long-length partials, push/pull ratios, bringing up lagging muscle groups, injury prevention perspectives, plyometrics, addressing inconsistent training habits, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on November 22. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction5:02 Are long-length partials better than full-ROM training?24:45 Can results from short-term training studies be generalized over a lifetime of training?45:37 Does incline bench improve chest hypertrophy if you’re already bench pressing?57:58 Do unbalanced push/pull training ratios drive muscle imbalances?1:18:03 Training around hypermobility1:20:59 How to address inconsistent training habits1:26:45 Balancing powerlifting performance and hypertrophy training1:29:38 Do plyometrics promote strength and hypertrophy?pubmed.ncbi.nlm.nih.gov/358324841:36:24 Nutrition for recovery from tendon surgery1:38:08 Should you supplement with EAAs when in a caloric deficit?
