MASS Office Hours Episode 26 (Progressive Overload Strategies + Q&A)

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include Progressive overload strategies, zone 2 cardio and interference effect, the importance of rest days, doing velocity work during rest periods, stretch-induced hypertrophy with low loads, specialization blocks, eccentric versus concentric training, creatine and sleep quality, the importance of carbohydrate, and much more. 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 Introduction

3:22 Progressive overload strategies

7:29 Pre-planned absolute or percentage progression

12:26 Progression based upon RIR or velocity

23:19 Plus set (AMRAP) performance

28:25 Tying Load Progression to a Set Benchmark

35:25 Tying Load Progression to a Rep Benchmark

44:17 Stretch-induced hypertrophy with low loads

47:01 Zone 2 cardio and interference effect

52:36 Maintaining strength/muscle during specialization blocks

1:00:38 Are rest days absolutely necessary?

1:08:12 Eccentric versus concentric training

1:10:12 Going to sleep with depleted glycogen stores: good or bad?

1:12:22 Carbs for explosive performance

1:15:29 Velocity work during rest periods

1:19:33 Protein quality scores: worth worrying about

1:21:44 Creatine and sleep quality

1:24:57 How much growth was observed in the “52 sets/week” study?