The Stronger By Science Podcast

TIME STAMPS 00:05:58 - Question 01 - Strength & Longevity 00:25:23 - Question 02 - Progressive Overload and Bodyweight 00:34:40 - Question 03 - Resistance Curve vs. Range of Motion 00:41:43 - Question 04 - Bulking, Metabolism and Weight Gain 00:51:15 - Question 05 - Hypertrophy vs. Rest Times 01:03:15 - Question 06 - PEDs in Professional Sports 01:27:05 - Question 07 - Training/Nutrition Program for Teens MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

Email your questions to podcast@strongerbyscience.com! Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com BMR article series: https://macrofactorapp.com/articles/bmr/ TIME STAMPS 0:00:32 – Important announcement 0:12:00 – Why discuss BMR? 0:16:00 – What is BMR (terminology)? 0:20:40 – Determinants of BMR https://macrofactorapp.com/best-bmr-equations/ https://macrofactorapp.com/determines-basal-metabolic-rate/ 0:24:05 – The (In)accuracy of BMR prediction equations https://macrofactorapp.com/metabolism/ 0:40:00 – Impact of Sex on BMR https://macrofactorapp.com/sex-basal-metabolic-rate/ 49:05 – Impact of age and weight loss on BMR https://macrofactorapp.com/aging-and-metabolism/ https://macrofactorapp.com/weight-loss-bmr/ Brief aside: total variability and PCOS: https://macrofactorapp.com/range-of-bmrs/ https://macrofactorapp.com/pcos-bmr/ 58:00 – Impact of weight gain on BMR https://macrofactorapp.com/weight-gain-bmr/ 1:08:10 – Why athletes have higher BMRs https://macrofactorapp.com/athlete-bmr/ MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Pak and Milo break down the research around how to warm-up for maximum muscle growth and strength. What should your warm-up strategy be? Finally, they cover some questions asked by listeners. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here 00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations 00:27:26 - Warming Up for Hypertrophy - Studies in Detail 00:38:20 - Takeaways 00:47:44 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-141 00:06:30 - Personal Experience With Warm-Ups 00:15:52 - The Purpose of Warming Up 00:24:13 - Warm-Up Effects 00:45:30 - Stretching and Injury Prevention 01:14:13 - Warm-Ups and Injury Prevention Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

TIME STAMPS Note: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-140 00:10:26 - Forcing Advanced Periodization 00:38:42 - High Reps for Hypertrophy 00:49:00 - Getting Strong to Get Big 01:01:17 - All You Need Is A Few Exercises 01:07:18 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the overhead press being the one true lift. TIME STAMPS 00:02:51 - Aggressive Fat Loss 00:18:38 - Cheat Reps vs. Strict Reps 00:27:21 - Studies in Beginners 00:40:58 - Exercise Stability for Building Muscle 00:49:49 - Optimal Doesn't Exist 00:57:49 - Experiment With What Works for You 01:28:31 - Science vs Bodybuilder Knowledge 01:44:00 - The Pump 01:55:55 - Overhead Press Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Greg, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138 TIME STAMPS 00:03:47 - Personal Experiences with Bulking 00:12:42 - Most relevant studies 00:52:08 - Other Studies 01:13:32 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Pak and Milo discuss time-efficient training strategies for hypertrophy and strength, debunking the myth that you need to spend countless hours in the gym to see significant gains. TIME STAMPS 00:07:40 - Why is Time Efficiency Important? 00:14:21 - Antagonistic Paired Supersets 00:30:42 - Drop Sets 00:43:03 - Additional Tips 01:07:07 - Strength Training Tips 01:10:48 - Audience Q&A Note: The full list of sources and notes can be found on the episode page on here MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:06:00 - Intro to powerbuilding: personal experience and existing studies 00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload 00:49:54 - How much potential gains are missed? 00:56:59 - Implementation 01:06:37 - Common mistakes 01:15:02 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited. Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135 TIME STAMPS 00:45:45 - Fiber orientation and neuromechanical matching 01:41:36 - Ad Break 01:41:41 Why the lack of direct evidence for back training? 02:01:09 - Practical takeaways 02:17:59 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks. TIME STAMPS: 00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size? 00:37:24 - Topic 02 - Always training to failure to maximize hypertrophy 00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters 01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum gains 01:19:42 - Topic 05 - Lifting weights for over 60 mins per week for health 01:37:51 - Battle Royale recap and Q&A Episode page: https://strongerbyscience.com/podcast-episode-134 Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

Greg, Pak, and Milo review the literature on lifting for mental health. Does exercising improve your mood? How long does this last? What about lifting? Can we improve our long-term mental health through physical activity and lifting weights? TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:10:02 - Impact of exercise on mood overview 00:38:55 - Best forms of exercise for mood improvement 00:47:00 - Long-term effects of exercise on mental health 01:26:04 - Lifting impacts on mental health 01:41:17 - Audience questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Milo, Greg, and Pak sit down to discuss the concept of stretch-mediated hypertrophy, from the foundational animal studies, to human stretching studies, to present day hype around stretch-mediated hypertrophy and lengthened partials. They also discuss how they're currently implementing lengthened training into their workout routines. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here 00:00:00 - Intro and Plugs 00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals 00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers grow 00:56:08 - Impact of stretching interventions on hypertrophy in humans 01:44:28 - Results vs lengthened resistance training 02:11:08 - Recap/takeaways from resistance training literature 02:42:47 - Audience questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Greg, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-131 TIME STAMPS: 00:06:34 - Effects of acute sleep loss on physical performance 00:22:20 - Sleep anecdotes from our time at College 00:54:23 - Impact of sleep interventions on athletic performance 01:11:19 - Napping 01:25:42 - Mitigating some of the damage caused by poor sleep 01:40:37 - Sleep impact on protein synthesis 01:51:11 - Can exercise offset the cognitive impacts of sleep deprivation? 02:00:50 - QnA & closing thoughts Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Greg, Pak, and Milo take a deep dive in the research around sleep and health, from sleep duration to the latest data on sleep regularity and shift work. 00:00:00 - Intro & Plugs 00:20:48 - Sleep duration and all-cause mortality 00:42:58 - Sleep regularity and all-cause mortality 01:15:13 - Shift work & sleeping irregular hours 01:26:40 - Chronotypes & health 01:41:47 - The effect of sleep on weight regulation 02:23:24 - Practical takeaways Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-130 Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here 00:00:00 - Intro & plugs 00:17:41 - Spot reduction history, whole body vibration, garments & ointments 00:46:04 - Training & spot reduction: the first studies 00:58:09 - Recent evidence on training and spot reduction 01:32:42 - Studies not supporting spot-reduction 01:52:52 - Practical takeaways Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In the second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions. TIME STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here. 00:00:00 - Intro 00:11:13 - Evidence for high volumes 01:02:53 - Evidence with neutral outcomes 02:04:51 - Discussing other volume review papers 02:33:07 - Diminishing Returns of Volume for Hypertrophy 02:48:58 - Can you use high volumes for multiple muscles at once? 03:04:07 - Are participants really training hard in these studies? 03:18:27 - Hypertrophy vs. Muscle Swelling 03:35:25 - What role does rest time play? 03:46:01 - Practical Strategies to Increase Training Volume 04:24:35 - Audience Questions Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al. Most of the research discussed in this episode can be found here: https://pubmed.ncbi.nlm.nih.gov/27433992/https://pubmed.ncbi.nlm.nih.gov/37796222/https://pubmed.ncbi.nlm.nih.gov/35291645/Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-127 TIME STAMPS 00:00:00 - Intro 00:20:18 - Historical context: High Volume vs. High Intensity 00:48:53 - An overview of the volume research 01:14:11 - The recent study by Enes & Colleagues 01:39:15 - Interpretations of Study, Context Dependency, Applications and Criticism Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science. TIME STAMPS 00:00:00 – Podcast Updates https://www.strongerbyscience.com/future/00:21:29 – Q&A Intro and "How do you go about researching a whole new subject?" (Q1 from Teo) 00:39:29 – "Does T2DM make hypertrophy impossible?" (Q2 from Jon) https://www.strongerbyscience.com/p-ratios/https://www.strongerbyscience.com/p-ratios-rebuttal/https://www.strongerbyscience.com/p-ratios-rebuttal-2/Beyond general resistance training. Hypertrophy versus muscular endurance training as therapeutic interventions in adults with type 2 diabetes mellitus: A systematic review and meta-analysis.A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males.wouldMetformin to Augment Strength Training Effective Response in Seniors (MASTERS): study protocol for a randomized controlled trialMetformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial00:55:18 – "Does getting a pump increase strength?" (Q3 from Alexander) https://www.strongerbyscience.com/size-vs-strength/https://peerj.com/articles/1462/01:05:20 – Stimulant metabolism (Q4 from Connor Smith) 01:17:40 – "How much can BMR vary between individuals?" (Q5 from Jon) Do People Really Have “Fast Metabolisms” or “Slow Metabolisms”?01:29:35 – "Is it possible to taper down activity levels (steps) without reducing calories?" (Q6 from Angela) Constrained energy expenditure01:41:10 – "How do you incorporate plyometrics and explosive training for jump height" (Q8 from trugor) 01:54:29 – "Is there any research showing damage to the blood vessels or whatnot in the longer term due to the blood pressure increase, because of bracing/Valsalva maneuver?" (Q9 from No_Performer_8133) https://pubmed.ncbi.nlm.nih.gov/23231790/https://pubmed.ncbi.nlm.nih.gov/33737330/https://pubmed.ncbi.nlm.nih.gov/38142405/02:00:51 – "How much isolation work is too much?" (Q10 from tompa01) 02:10:05 – "Favorite and least favorite things I’ve cooked" (Q11 from Ali Shah) MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review

In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy! TIME STAMPS AND NOTES Most of the research discussed in this episode can be found here: https://journal.iusca.org/index.php/Journal/article/view/182https://www.strongerbyscience.com/rom/00:00:00 - Episode Intro - Einstein, Toothpaste, and Plugs 00:18:18 - Intro - Dr. Milo Wolf 00:31:03 - Research: Impact of Muscle Length and Range of Motion on Hypertrophic Response 00:54:49 - Mechanisms / Explanation of Research 01:24:23 - Implications for Different Muscle Groups and Exercises 01:40:39 - Long Muscle Length Training Myths 01:56:17 - Limits of Long Muscle Length Training/Effects Over Time/Novelty 02:33:16 - Analysis of Existing Studies / Conflicting Results / Criticism 02:47:20 - Application of Results in Training 02:53:45 - Audience Questions and Final Thoughts MORE FROM THE SBS TEAM Work with a Stronger By Science coachJoin the Research Spotlight newsletterSBS Facebook groupSubredditRECOMMENDED PRODUCTS Try MacroFactor for freeApp StoreGoogle PlayBulkSupplementsMASS Research Review