In each episode, the Stronger By Science team delves into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.
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episode 84: Body Recomposition, Estimating Energy Expenditure, and Sex Differences in the Bench Press
Today’s episode features a huge breakthrough in Eric’s Road to Athens segment, which leads to a mini Coach’s Corner segment about training around hip pain. After that, Eric discusses his recent Stronger By Science article about body recomposition and gaining strength or muscle mass while in a caloric deficit. Finally, much of the show is dedicated to reviewing the research covered in the newest “Best of MASS” issue, which is now free to download. To close out the show, Eric provides further proof that reading is bad, and Greg provides some media recommendations (and anti-recommendations).
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TIME STAMPS
Intro/Announcements: MASS Anniversary Sale (0:00)
Feats of Strength (4:04)
- Krzysztof Weirzbicki
Road to the Stage / Road to Athens (8:13)
Coach’s Corner: Training around hip pain (11:26)
SBS Article Discussion: Building Muscle in a Caloric Deficit: Context is Key (20:25)
Research Roundup: MASS anniversary edition (44:06)
- All articles and studies discussed in this segment can be found here
A Heuristic For Estimating Energy Expenditure During Resistance Training (44:34)
The Bench Press May Target Different Muscles in Male and Female Lifters (55:06)
Attentional Focus May Influence Strength Development (1:02:53)
The Interference Effect is Getting Less Scary by the Day (1:20:39)
- Episode 74: Energy Compensation, Interference Effect, Underestimating Supplements
An Update on Sarcoplasmic Hypertrophy (1:21:01)
Extra-quick summaries (1:35:37)
- Replacing Animal Proteins With Plant Proteins: Are There Any Downsides?
- Collagen Protein Isn’t Great for Promoting Muscle Hypertrophy
- Adding Another Layer to the Energy Compensation Discussion
- Is Everything That’s Measured Worth Managing?
- Cold Exposure For Fat Loss: Physiology Can Be “Cool” Without Being Useful
- When and How are Flexible Templates Actually Useful?
- The Link Between Overtraining and Low Energy Availability
- The Most Comprehensive Look at Proximity to Failure Yet
- Time-Efficient Programming Strategies
- Periodizing Singles in Powerlifting Training
To Play Us Out: Why reading is bad, and media recommendations (1:47:42)