In this very special episode of MASS Office Hours, we’ve got (kind of) the whole MASS crew! Lauren Colenso-Sample steers the ship and is joined by Dr. Mike Zourdos and Dr. Eric Helms. Dr. Trexler was planning to join but lost his voice due to illness. It’s the first episode without Dr. Trexler on the call, and many are calling it the best episode ever. In this episode, the MASS crew discusses recovery modalities, NSAIDs, combining cardio and lifting for health/longevity, blood flow restriction t...
Nov 30, 2023•1 hr 12 min•Season 1Ep. 12
In this very special episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple are joined by a guest! Dr. Brad Schoenfeld joins the show to deliver a masterclass on the science of muscle growth. Dr. Schoenfeld is a world-renowned muscle hypertrophy expert who has published countless research studies about muscle growth. In this episode, we discuss metabolic stress, rep ranges, “effective reps,” “hard sets,” training to failure, intensification techniques (supersets, dropsets, ecce...
Nov 24, 2023•1 hr 6 min•Season 1Ep. 11
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. They begin by announcing next week's special guest, hypertrophy expert Dr. Brad Schoenfeld. Much of the episode focuses on training topics like long-length partials, push/pull ratios, bringing up lagging muscle groups, injury prevention perspectives, plyometrics, addressing inconsistent training habits, and much more. The MASS crew goes live for Office H...
Nov 18, 2023•1 hr 42 min•Season 1Ep. 10
In this live episode of the MASS Office Hours podcast, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like changing training programs based on menstrual cycle phase, sex differences in muscle fatigue, the impact of sleep on gains, the effects of caffeine on sleep quality, metabolism, applying research to practice, teaching exercises to beginners, and more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future ep...
Nov 11, 2023•1 hr 38 min•Season 1Ep. 9
For episode #8 of MASS Office Hours, we present the "cover story" from the November 2023 issue of the MASS Research Review. Dr. Eric Helms is currently halfway through his fifth competitive bodybuilding season. For this month’s cover story, Lauren Colenso-Semple interviews Dr. Helms about the nuances of peak week. This interview covers the art and science of peaking, how Dr. Helms’ approach has evolved over the years, and considerations for individuals competing in back to back shows. Shortly af...
Nov 01, 2023•1 hr 18 min•Season 1Ep. 8
In episode #7 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. They discuss concurrent training, proximity to failure, extremely high training volumes, extra-high protein intake, limitations of rodent research, the importance of behavior change models, and much more. Our next episode will be a pre-recorded episode, and it will be uploaded on November 1st. We'll be back to live episodes at 7pm (eastern time) on November 8. If you'd like to submit a question, please use this l...
Oct 28, 2023•1 hr 38 min•Season 1Ep. 7
In episode 6 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms. They cover a variety of topics related to bodybuilding and fat loss, including nutrition tracking, refeed days, step count adjustments, how they’ve gotten better at dieting over time, 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! Our next episode will begin at 7pm on October 25. If you'd like to submit a question, please us...
Oct 20, 2023•58 min•Season 1Ep. 6
In episode 5 of MASS Office Hours, Dr. Eric Trexler is joined by Lauren Colenso-Semple. They answer listeners' questions about microgravity, tracking muscle growth, reverse diets, recovery diets, satellite cells, intermittent fasting, natural approaches to increase testosterone, 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! Time stamps: 0:00 Introduction 1:54 Effects of microgravity 8:01 How to track mu...
Oct 13, 2023•1 hr 19 min•Season 1Ep. 5
In episode 4 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. To begin, they discuss the benefits of exercise for memory and brain health, including the physiological mechanisms driving these benefits. After that, Eric and Mike answer listener questions on topics like weight fluctuations while traveling, the quality of various protein sources, training around lower back injuries, adjusting volume throughout a mesocycle, applying evidence-based concepts as a personal trainer,...
Oct 07, 2023•1 hr 25 min•Season 1Ep. 4
In Episode 3 of MASS Office Hours, Dr. Eric Trexler is joined by Lauren Colenso-Semple to discuss evidence-based fitness strategies and answer questions from listeners. In this episode, they discuss detraining, retraining, bulking calories, step count targets, maintenance phases, 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! Time stamps: 00:00:00 Introduction 00:03:19 What are your thoughts on regaining...
Sep 30, 2023•1 hr 18 min•Season 1Ep. 3
In the 2nd episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms to discuss evidence-based fitness strategies and answer questions from listeners. They begin by discussing how to translate effect sizes from research into real-world decisions, then they answer listeners’ questions about preserving muscle during weight loss, the importance of exercise variation/variety, how to adjust calorie targets while bulking up, Dr. Helms' contest prep diet, and much more. The MASS crew g...
Sep 23, 2023•1 hr 26 min•Season 1Ep. 2
In the inaugural episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos to discuss evidence-based fitness strategies and answer questions from listeners. They begin by discussing new research about primates’ propensity to develop obesity, then they answer listeners’ questions about cardio duration, maintaining testosterone levels, carb recommendations for lifters, recommended RIR and RPE ranges for strength trainees, what to do when you aren’t able to get a pump in the gym,...
Sep 17, 2023•1 hr 29 min•Season 1Ep. 1
