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Many of you likely know that I love Rogue One type content. Where one line said in passing morphs into a much longer piece of content. Down the rabbit hole we go… You may have seen the two paragraphs below on Deconstruct Nutrition and this week’s conversation with Dr. Grant Tinsley and HERE is a deep dive into nuances of body composition metrics. He crushes it and I felt this content is so important I elected just to give this conversation away on the podcast. “It is important to note that given...
The full referenced accompanying Deconstruct Nutrition article to this podcast can be found HERE . You can listen to hours and hours of Dr Tommy and I talking science nerdery in the Advanced Blood Chemistry Course .
If you like this kind of content sign-up for the Bro Research courses and you can catch up on way too many hours of Dr. Tommy Wood and Dr. Ben House trying to sell critical thinking and nuance over fear and myopic bollocks. Food Fear has an objective price and we need to start controlling for it in our research designs and analyses. Main Open-Access Paper Reviewed: Faerch K, Alssema M, Mela DJ, Borg R, Vistisen D. Relative contributions of preprandial and postprandial glucose exposures, glycemic...
Check Out Episode 93 on the Cult and Then Peep This!
Does this title make you puke a little in your mouth? If so, you should definitely listen. In this episode we jam on… For trainers or health professionals that struggle with the idea of selling what’s the play? If someone’s business is location dependent or geogeaphically limited what should they focus on to gain new customers? Is it even worth it to spend time on social media for business purposes? According to SmallBizTrends 83% of new business comes from word of mouth referrals. How key are w...
In fitness and nutrition, minute details can drive us apart, but looking practically at this beautifully intricate question of getting more bigger can help bring us together. Metabolic stress is masochistically fun and mechanistically complicated. And yes we don't really know if these strategies will have an independent effect outside of the mechanotransduction model. BUT around 30-40% of 1RM is very likely going to equate on a set volume basis to higher loads in terms of hypertrophy so you don'...
This episode is a banger and we get right into it. You may want to read through the questions and the Trello board first before listening. Ryan and I are just dumb enough on this topic to ask the right questions. Trello Board provided by Evan. https://trello.com/b/nir9R2O0/bro-res... Outline of the Episode: What is wrong with the classic reductionistic view of energy system training? Ie: less than 10s=phosphagen system; 10s-2mins=glycolytic, 2mins=oxidative what is really happening? What is the ...
In this episode, we take on... What does it mean to be a fitness or nutritional professional in our current fitspiration highlight reel social media world? The importance and danger of social proof. Dean's Incessant Pandering. Ryan's Resistance. Ben's regretful not selling selling and Jeb's Aging Out. Defining your why for creating and sharing content? -Reciprocal Altruism is a constant and Ego is always there and that is OK. Clarifying and sticking to your social media philosophies? Extreme Rea...
Or is the squat a decent exercise to develop the quads and glutes until it’s not? What is the muscular limiter for the barbell squat? Is it even a muscle? Episode 20 Notes “From these data, it is unclear if strengthening a single muscle group (e.g., knee extensors) would increase squat strength, as the strength of one muscle group does not appear to relate more strongly to squat strength than another…Net joint moments observed during the squat do not approach 100% of what each joint can produce ...
Is 9,8,8,8 across four sets of your 10 rep max better than 10,7,6,5? If so I know at least one thing the difference is not going to show up in an 8-week study on recreationally "trained" subjects. I also don’t think you would see a difference in hypertrophy at even 16 weeks in highly trained individuals...you might see a significant difference in dropouts or injuries, but that is just conjecture on my part. But, I still think the majority of your training on compound lifts should be done in this...
In this Episode of Bro Research Radio Ryan and I jump into the nuances of Exercise Order and definitively answer exactly zero of the following questions. · Bench before Squat or Squat before Bench? · Training to Failure vs. Not? · Compound before Single Joint Exercises or Single Joint before Compound Exercises? · Exercise Order by Priority? · Dumb lifts second? · Antagonist Supersets. Means to increase rest without while decreasing overall workout time without sacrificing productive volume . If ...
In this Episode Ryan and Ben dive into both the mechanistic and applied research, as well as discuss the practical applications of using lower-load shorter-rest training. #ThePump References related to this episode to check out: 1. Agostinete RR, Rossi FE, Magalhaes AJ, et al. Immunometabolic Responses after Short and Moderate Rest Intervals to Strength Exercise with and without Similar Total Volume. Frontiers in physiology. 2016;7:444. 2. Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Hakkinen ...
In this Episode Tommy and Ben dive into a recently published paper on glucose disposal post-exercise and finish up with a discussion on the fallacy of simple predeterministic stories based on genetics and Tommy's in review paper on the actual phenotypic expression of certain popular geneotypes in the healthosphere. For more reading on this topic the links to the majority of the mentioned studies are below. https://www.ncbi.nlm.nih.gov/pubmed/31033904 https://www.ncbi.nlm.nih.gov/pubmed/31082986 ...
In this Episode, Ryan, Pat, and I continue the deep dive discussion revolved around delineating the Squat and the Deadlift. In the next hour we dig into the following questions. • What are your costs and benefits involved in maintaining a counternutated sacrum while squatting? • What are the other most common errors you see with big patterns and what are the potential objective benefits of fixing them if you don’t have any pain and are currently performing well? • Do you want to more stretch in ...
In this Episode of Bro Research Radio Ryan and I discuss the nuanced topic of Training Frequency and Recoverability. You can’t really think of training frequency in a vacuum and training frequency is normally the best means to add volume if you are looking to do it in a manner that minimized per session and program RPE. The more advanced you are, the more often you can train the better (to a hypothetical point, but likely not a logistical one), but to me this has more to do with your life, your ...
In this this episode, Ryan and I talk about... Why food volume matters. Humans evolutionarily not adapted to higher density foods especially fat+ carb hyperpalatable hyper ED combinations. Humans are inaccurate in their judgments of how many kcals high ED food have (above 1.5 kcal/g). Children show a linear relationship between food preference and energy density. Over a five day period a spontaneous decrease or increase in kcals with ad-lib intake of low or high ED foods in children RCTs general...
In this Episode Ryan, Ethan, and I talk shop on the nuances surrounding some of the more technical issues in the training world. We don't give concrete answers and we all have different opinions, but if you love the extremely important yet granular details of the weight room and programming you will love this conversation. Tracking Volume and RPE/RIR 1 to 1 for agonists and synergists? Sets to a 6 RPE vs. sets to a 9 RPE? Accounting for different strength curves in exercise selection and volume ...
In this Podcast Ryan and I jam about CrossFit with the owner and founder of Training Think Tank Max El-Hag.
In this episode Ryan and I go through each of our recent programming tweaks after going through Dr. Zac Cupples Human Matrix Course.
In this episode Zac, Ryan, and I continue our discussion of the nuances of potentially bringing fundamental principles from the physical therapy world into the realm of hypertrophy and strength.
In this episode Ryan and I discuss the mind-muscle connection and some rarely talked about downsides of the big boy compound lifts.
In this episode Ryan and I discuss his recent competition season and the series of lab markers we collected as he went through the process of getting to below essential levels of body fat. This podcast is for educational purposes only and please give a huge thanks to Ryan for being so open about sharing his experience and lab work.
Excess energy seems to favor nitrogen retention BUT what if you eat too much…Will it be converted to fat? Or will it be oxidized for energy and then allow fat from the diet to be deposited in adipose tissue? If so, what is the percentage of the kcals from protein would we be able to use for energy AKA what is the metabolic cost of deamination and conversion of proteins to glucose (via Krebs and Gluconeogenesis) or fatty acids (via acetyl CoA)? In this episode Ryan and I discuss the available ove...
In this episode Luis Villaseñor of KetoGains and I discuss the positive and negatives of Keto as well as all nonsensical tribal psychology that seems to have come along for the ride.
In this episode Dr. Mike T Nelson and I discuss the recent commotion with HRV as well as: · The utility of HRV in endurance sports vs. strength sports. We also discuss the new study utilizing both HRV and photoplethysmography (central and peripheral markers) to better identify overreaching. · Methods for identifying FOR, NFOR, and OTS and how none of them are very prognostic. · Differences in HRV metrics. Problems with complicated data that may not be predictive in the general population. Would ...
In this episode Dr. Tommy and I discuss glucose and insulin spikes and non-insulin and insulin mediated whole body glucose uptake and the multitude of other factors that surround this topic. For more reading on this topic the pubmed IDs are in the graphs (video available on youtube) we discuss and below are the links to the majority of the mentioned studies are below. https://www.ncbi.nlm.nih.gov/pubmed/17997840 https://www.ncbi.nlm.nih.gov/pubmed/30239554 https://www.ncbi.nlm.nih.gov/pubmed/176...
In this Episode Dr. Eric Helms and I discuss the currently available scientific literature on Lean Bulking and the upcoming trials that are in the works for 2019 and 2020. Reading that you may want to partake in before or after this episode. https://www.researchgate.net/publication/331071618_Effects_of_different_dietary_energy_intake_following_resistance_training_on_muscle_mass_and_body_fat_in_bodybuilders_a_pilot_study https://www.ncbi.nlm.nih.gov/pubmed/23679146...
In this Episode James Cerbie and I discuss NIRS technology his mitochondrial research at the University of Utah. *Still unsure why James is pronouncing NIRS in Spanish phonetics…but I like it! Reading that you may want to partake in before or after this episode. https://www.physiology.org/doi/full/10.1152/japplphysiol.00166.2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4799962/ https://functionalmedicinecostarica.com/nirs-holy-grail-or-waste-of-time/...
