Iron Culture presented by MASS13 Jun 2024

MASS Office Hours Episode 40 (Training Beyond Failure + Q&A)

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, Zach 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:

https://massresearchreview.com

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://massresearchreview.com/office-hours/

Time stamps:

0:00 - Intro

6:21 - Dr. Zourdos discusses a new study by Larsen et al about training "beyond failure" (lengthened partials after concentric failure)

16:23 - Full-body versus split-body training

28:33 - Why do my joints hurt more when I sleep less, and what can I do about it?

36:57 - Do powerlifters benefit from building a big, strong upper back?

41:06 - Should a beginner/intermediate lifter use periodized strength and hypertrophy blocks or pursue a hybrid "powerbuilding" program instead?

48:11 - Can progressive overload in the 5-8 rep per set range maximize 1RM strength?

54:05 - How to transition between cutting and bulking phases

1:03:55 - Explosive half/quarter squats for jump height

1:08:04 - Question about concurrent training and time of day

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(154)

Ep 386 - Sleep, Hypertrophy, and Creatine

Trexler and Helms dig into sleep and how it intersects with body composition and supplementation. They open on the sleep-and-lifting landscape, then work through the frequently cited 2010 study on ins...

20 Aug 1h 19min

Ep 385 - Do Studies on Untrained Lifters Apply to Trained Lifters?

Trexler and Helms dig into Helms's new MASS article, "Are studies on untrained lifters irrelevant to trained lifters?" It's built around a new umbrella review by Andy Fry and colleagues. The recurring...

12 Aug 1h 18min

BONUS: Bulking Is Dead - Eric Helms & Steve Hall

In this episode, Eric Helms and Steve Hall explore the nuances of body recomposition, optimal bulking and cutting strategies, and the science behind muscle gain and fat loss. They discuss recent resea...

5 Aug 1h 15min

Ep 384 - Is Ultrasound Lying About Your Gains?

A methods-focused episode about how muscle and body-composition measurements can mislead you when reading the research. The main event is a new Balshaw and colleagues paper concluding that ultrasound ...

29 Jul 1h 22min

Ep 383 - Q&A: Imbalances, Fatigue, & REDs

In today's Q&A episode, the Erics work through a few listener questions. First they tackle upper/lower body imbalance — why lagging body parts usually call for improving training quality before adding...

22 Jul 1h 5min

Ep 382 - The Science of Building Bone (ft. Dr.Lora Giangregorio)

The Erics sit down with bone health expert Dr. Lora Giangregorio, a professor of kinesiology at the University of Waterloo, to unpack what's actually known about how bone adapts to resistance training...

15 Jul 1h 26min

BONUS: Are Fitness Trackers Worth It? - Eric Helms & Steve Hall

In this episode, Steve Hall and Eric Helms explore the nuances of training, recovery, and the use of technology in bodybuilding. They share insights on managing recovery, the limitations of fitness tr...

8 Jul 1h 14min

Ep 381 - Q&A: GLP-1s, Tendon Training, & Rep Ranges

Trexler and Helms open with an overview of the new MASS issue (body recomposition, a protein consensus paper, reverse dieting) and a powerlifting World Championships recap before diving into a rapid-f...

1 Jul 1h 16min