Ep. 231 - Keeping Strength While Cutting & Fiber-type Specific Hypertrophy (MASScast 6)

In this MASScast episode Dr. Helms shares his recent experience cutting down to and competing in the 83kg category - a weight class lower than his typical - in the midst of his bodybuilding contest prep, and how he maintained the vast majority of strength from the start to the finish of this process. Then, he does a deep dive on the topic of muscle fiber-type specific hypertrophy, with a focus on a new systematic review that asked the question of whether blood flow restriction training can cause it.

For more MASS science-based content check out https://massresearchreview.com (en español https://revistamass.com/)

00:00 They said he couldn't do it… but first, reviewing (non-AI) reviews

16:12 Eric's meet recap

30:40 Weight cuts for Powerlifting

37:49 Discovering what weight class to compete in

47:22 The timeline of moving down a weight class and explaining coefficients

1:05:01 Fiber-type specific hypertrophy and some applications

Schoenfeld 2023 Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10204387/

Bjørnsen 2019 Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters https://pubmed.ncbi.nlm.nih.gov/30188363/

Grgic 2020 The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7706639/

1:22:21 Contrasting results

Hansen 2020 Effects of alternating blood flow restricted training and heavy-load resistance training on myofiber morphology and mechanical muscle function https://pubmed.ncbi.nlm.nih.gov/32324471/

Davids 2021 Acute cellular and molecular responses and chronic adaptations to low-load blood flow restriction and high-load resistance exercise in trained individuals https://pubmed.ncbi.nlm.nih.gov/34554017/

Sieljacks 2019 Six Weeks of Low-Load Blood Flow Restricted and High-Load Resistance Exercise Training Produce Similar Increases in Cumulative Myofibrillar Protein Synthesis and Ribosomal Biogenesis in Healthy Males https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6548815/

Bjørnsen 2019 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure. https://pubmed.ncbi.nlm.nih.gov/30543499/

Bjørnsen 2021 Frequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle mass.

1:33:17 Applications of BFR for trained individuals

1:42:43 Closing out another monster MASScast Episode