Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises

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TIME STAMPS

0:00:41 Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used?

Relevant studies:
https://www.ncbi.nlm.nih.gov/pubmed/21993042
https://www.ncbi.nlm.nih.gov/pubmed/22067247

0:07:32 What are the effects of alcohol consumption on body composition?

0:19:44 I’ve been lifting for many years, but I’m still far from my “genetic potential,” according to an online calculator. Am I advanced or intermediate?

0:28:08 Can you eat fruit during a contest prep (or weight loss) diet?

Relevant studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991323/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5893377/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549781/

0:35:11 What are the benefits of using weightlifting shoes (with an elevated heel) for squat and leg press?

0:40:50 How do I prevent my traps from getting too big?

0:47:27 Can we train to intentionally change the fiber type of a muscle?

0:57:41 Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis?

Articles discussed:
https://www.strongerbyscience.com/athlete-protein-intake/
http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#79_Muscle_full_effect

1:08:19 What are the chronic effects of resistance training on hormone levels?

1:13:14 What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain?

1:20:23 Which exercises are overrated? Which exercises are underrated?

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