P-Ratios, Ischemic Preconditioning, and Q&A

Summary

This is the final episode of season 3, and it features a couple of really in-depth research reviews. After some Good News and Feats of Strength, Eric takes a deep dive into a commonly-held belief in the evidence-based fitness world, and discusses whether or not getting lean will enhance your ability to gain muscle by improving your insulin sensitivity and increasing your p-ratio. After that, Greg has an excellent review covering the topic of ischemic preconditioning, followed by a Q&A segment in which Greg and Eric answer a couple of common questions with some very practical applications.

Content warning: In Greg’s research review, he discusses research that was carried out in dogs. If you love dogs as much as Greg and Eric do, this might be upsetting, and you might want to skip that part of the show. If so, please skip the discussion that occurs between 1:07:16 and 1:09:56.

Links

If you’d like to receive Research Roundup emails, please sign up for our email list.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

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

Intro/Announcements (0:01:00).

Good news (0:04:17).

Feats of Strength (0:12:44).

Research Review: P-Ratios and Hypertrophy (0:20:02).

Relevant studies:

• https://pubmed.ncbi.nlm.nih.gov/10865771/
• https://pubmed.ncbi.nlm.nih.gov/17367567/
• https://pubmed.ncbi.nlm.nih.gov/31263701/
• https://pubmed.ncbi.nlm.nih.gov/29559726/

Research Review: Ischemic Preconditioning (1:04:22).

Relevant studies:

• https://pubmed.ncbi.nlm.nih.gov/33312313/
• https://pubmed.ncbi.nlm.nih.gov/17446439/
• https://pubmed.ncbi.nlm.nih.gov/2060105/
• https://pubmed.ncbi.nlm.nih.gov/31333890/

Content warning begins: discussion of invasive research carried out in dogs (1:07:16).

Content warning ends: discussion of dog research is complete (1:09:56).

Q&A (1:28:02).

• Can you gain muscle while eating at maintenance calories if you’re getting adequate protein and have body fat to spare? (1:28:28).
• Do you think that new lifters might be better off by initially avoiding an “evidence-based” approach to training and nutrition? (1:29:54).
• What are some recipes for high-volume, low-calorie foods for limiting hunger when you’re trying to get shredded? (1:44:49).

To Play Us Out: SMART goals and cooking flavor pastes (1:50:45).

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.