Uploaded September 2022 | Updated September 2026, 5 hours ago
We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting.
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
**TIME STAMPS**
0:00 Intro/Announcements
5:27 Opening segment: mandatory open-access academic publishing
science.org/content/article/white-house-requires-immediate-public-access-all-u-s--funded-research-papers-2025
19:15 Greg’s segment: stretch-mediated hypertrophy
References:
instagram.com/p/Ch7ZU_qOccC/?hl=en
pubmed.ncbi.nlm.nih.gov/23604798
pubmed.ncbi.nlm.nih.gov/33977835
ncbi.nlm.nih.gov/pmc/articles/PMC8322691
onlinelibrary.wiley.com/doi/10.1111/sms.12822
frontiersin.org/articles/10.3389/fphys.2022.878955/full
21:58 Partial versus full-ROM for hypertrophy
24:08 Partial ROM at different muscle lengths
29:10 Loaded stretching for calf growth
36:13 “Proof-of-concept” studies
37:57 More intensive calf stretching for hypertrophy
49:32 Eric’s segment: reverse dieting
References:
macrofactorapp.com/reverse-dieting
53:07 Potential conflicts of interest and background information
56:42 Overview of metabolic adaptation and relative energy deficiency
1:00:49 The theoretical basis (and resulting claims) for reverse dieting
1:05:29 Pertinent questions to be answered in this segment
1:06:41 Metabolic adaptation versus metabolic damage
1:11:20 To what extent does metabolic adaptation actually interfere with weight loss and weight maintenance?
1:21:17 Is dieting with a higher calorie target actually easier?
1:24:07 Why the metabolic phenotype research casts serious doubts on reverse dieting
1:33:20 Empirical data from physique athletes
1:38:22 Overfeeding at natural body weight versus weight regain after dieting
1:47:15 Empirical data from the Minnesota Starvation Experiment
1:53:26 Important clarifications
1:54:56 Illusions that make reverse dieting seem way more effective than it is
2:18:56 Is there ever a good reason to reverse diet?
2:23:52 Practical applications and conclusions
We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting.
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
**TIME STAMPS**
0:00 Intro/Announcements
5:27 Opening segment: mandatory open-access academic publishing
science.org/content/article/white-house-requires-immediate-public-access-all-u-s--funded-research-papers-2025
19:15 Greg’s segment: stretch-mediated hypertrophy
References:
instagram.com/p/Ch7ZU_qOccC/?hl=en
pubmed.ncbi.nlm.nih.gov/23604798
pubmed.ncbi.nlm.nih.gov/33977835
ncbi.nlm.nih.gov/pmc/articles/PMC8322691
onlinelibrary.wiley.com/doi/10.1111/sms.12822
frontiersin.org/articles/10.3389/fphys.2022.878955/full
21:58 Partial versus full-ROM for hypertrophy
24:08 Partial ROM at different muscle lengths
29:10 Loaded stretching for calf growth
36:13 “Proof-of-concept” studies
37:57 More intensive calf stretching for hypertrophy
49:32 Eric’s segment: reverse dieting
References:
macrofactorapp.com/reverse-dieting
53:07 Potential conflicts of interest and background information
56:42 Overview of metabolic adaptation and relative energy deficiency
1:00:49 The theoretical basis (and resulting claims) for reverse dieting
1:05:29 Pertinent questions to be answered in this segment
1:06:41 Metabolic adaptation versus metabolic damage
1:11:20 To what extent does metabolic adaptation actually interfere with weight loss and weight maintenance?
1:21:17 Is dieting with a higher calorie target actually easier?
1:24:07 Why the metabolic phenotype research casts serious doubts on reverse dieting
1:33:20 Empirical data from physique athletes
1:38:22 Overfeeding at natural body weight versus weight regain after dieting
1:47:15 Empirical data from the Minnesota Starvation Experiment
1:53:26 Important clarifications
1:54:56 Illusions that make reverse dieting seem way more effective than it is
2:18:56 Is there ever a good reason to reverse diet?
2:23:52 Practical applications and conclusions
