In this episode of "Office Hours Live" hosted by Dr. Eric Trexler with guest Dr. Lauren Colenso-Semple, the experts dive into various topics related to fitness and nutrition. They begin by discussing strategies for recovering from crash diets and addressing relative energy deficiency in sport (RED-S), including approaches to post-diet recovery and hormone regulation. The conversation then moves to calorie management during dieting, exploring the balance between daily and weekly calorie targets. ...
Jun 28, 2024•1 hr 40 min•Season 1Ep. 42
The MASS crew is taking a week off from live episodes, but we hope you'll enjoy this pre-recorded video from the MASS Research Review. Rest redistribution sets and cluster sets are both referred to as alternative set structures. What exactly are these alternative set structures and are they beneficial? This video reviews the research on the advanced concepts and discuss when and how to implement them. You can download the MASS time-efficient training guide here: https://massresearchreview.com Th...
Jun 19, 2024•38 min•Season 1Ep. 41
In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss a variety of topics related to strength training and nutrition. They begin by announcing the successful dissertation defense of Dr. Zourdos' PhD student, Zach Robinson. Dr. Zourdos then discusses a new study on training beyond muscular failure using partial repetitions. The Q&A portion includes questions on optimal training frequency and split routines, the benefits of a strong upper back for powerlifti...
Jun 13, 2024•1 hr 16 min•Season 1Ep. 40
In this episode of the MASS Research Review podcast, hosts Eric Trexler and Eric Helms discuss a recent article on the effects of saturated fat on body composition and dive into a variety of listener questions related to nutrition and training. The episode covers topics such as the ideal ranges for fat intake, the potential downsides of high saturated fat consumption, and the difficulty of adhering to very low-fat diets. The hosts also address questions about optimizing training and nutrition wh...
Jun 06, 2024•1 hr 41 min•Season 1Ep. 39
In this solo episode of Office Hours Live, Dr. Eric Trexler discusses some myths and misconceptions about hydration. He previews his upcoming article in MASS Research Review, which examines the extremely common claim that drinking more water can facilitate fat loss. Trexler reviews a new meta-analysis on water intake interventions and body composition, debunks common myths about hydration, and provides practical guidelines for daily water intake. He also clarifies that coffee and beer don't sign...
May 31, 2024•1 hr 36 min•Season 1Ep. 38
The MASS team is taking this week off, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 7 of the MASS Research Review. It’s long been said that multi-joint exercises should be performed before single-joint exercise to maximize strength and hypertrophy. But is that old adage true? This two-part video provides a comprehensive exploration of exercise order and its impact on strength and hypertrophy outcomes. You can download the MASS time-efficient ...
May 24, 2024•1 hr 11 min•Season 1Ep. 37
In this episode of MASS Office Hours Live, hosts Dr. Eric Trexler and Dr. Eric Helms discuss a variety of fitness and nutrition topics, with a main focus on the concept of metabolic adaptation. They explore whether metabolic adaptation is a myth or an illusion, explaining that most of the adaptive decrease in total daily energy expenditure (TDEE) comes from reduced non-exercise activity thermogenesis (NEAT) rather than resting metabolic rate (RMR). The hosts also answer various listener question...
May 19, 2024•1 hr 41 min•Season 1Ep. 36
In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Mike Zourdos kick off the show by discussing a recent controversial Instagram post about a retracted cold bath/cold shower study, emphasizing the importance of understanding the hierarchy of evidence and the challenges of effectively communicating retractions to the public. The hosts then share some of their past fitness and nutrition recommendations they now wish they could retract. The episode then transitions into a rapid-fir...
May 12, 2024•1 hr 29 min•Season 11Ep. 35
In this episode of MASS Office Hours Live, Dr. Eric Trexler welcomes special guest Dr. Lauren Colenso-Semple, who recently defended her PhD dissertation on the influence of ovarian hormones on skeletal muscle adaptations to exercise. Trexler first discusses the importance of properly interpreting scientific evidence and understanding the hierarchy of evidence, using recent MASS articles on time-restricted eating and apple cider vinegar for weight loss as examples. The episode then transitions in...
May 05, 2024•1 hr 38 min•Season 1Ep. 34
In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a comprehensive discussion on the topic of mini cuts, exploring their definition, common justifications for their use, and the hosts' perspectives on their potential benefits and drawbacks. The conversation then shifts to answering a variety of listener questions from the live chat, covering nutrition-related topics such as blood sugar management in healthy individuals, the necessity of a "maintenance" phase...
Apr 28, 2024•1 hr 30 min•Season 1Ep. 33
In this episode of MASS Office Hours Live, Dr. Eric Trexler and special guest Dr. Mike Zourdos celebrate the 7th anniversary of MASS by walking viewers through a new (free) training guide on time-efficient upper body training techniques, including rest-pause sets, supersets, and drop sets. Trexler then delves into a thorough discussion of weight loss mechanisms, the role of calorie balance, the importance of overall dietary patterns, and how the gut microbiome may impact energy extraction from f...
Apr 20, 2024•1 hr 26 min•Season 1Ep. 32
In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a recent study exploring the use of expandable gel capsules taken before meals as a strategy to reduce energy intake and promote weight loss. The duo then discusses potential ways to apply these findings in practice, such as utilizing whole food, protein shake, or water preloads before meals to enhance satiety and reduce overall food intake. The conversation then shifts to protein intake recommendations for ...
Apr 14, 2024•1 hr•Season 1Ep. 31
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms dive into the psychology of refeeds in bodybuilding, discussing a recent study that found relationships between intuitive eating skills, emotional coping ability, and controlled calorie intake during refeed meals. They also touch on the evolving research on physiological benefits of refeeds and diet breaks, and the importance of individualization in approach. Listener questions are addressed, including the viability of usi...
Apr 07, 2024•1 hr 33 min•Season 1Ep. 30
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 rest intervals for acute performance, rest intervals for long-term outcomes, factors impacting rest interval length, practical recommendations for rest intervals, adjusting protein intake based on energy expenditure, estimating maintenance calories, accessory lifts for powerlifting, increasing aerobic fitness to improve hypertrophy poten...
Mar 29, 2024•1 hr 30 min•Season 1Ep. 29
In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include step count goals, leucine threshold theory, minimum dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine for lifters, resistance training and heart health, training to failure while cutting, preserving muscle while cutting, late-night eating and sleep quality, calorie timing and distribu...
Mar 23, 2024•1 hr 36 min•Season 1Ep. 28
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. Topics include stretch-mediated hypertrophy, lengthened partials, mindfulness, optimal lengths for bulking and cutting phases, natural limits for strength and muscularity, maintenance blocks in training, improving sleep quality, Ramadan fasting, back training, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern ti...
Mar 16, 2024•1 hr 39 min•Season 1Ep. 27
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 goe...
Mar 09, 2024•1 hr 34 min•Season 1Ep. 26
The MASS team is taking this week off, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 6, Issue 7 of the MASS Research Review. In the fitness industry many claim that with their system, supplement, or coaching, you can have your lean, dream body 24/7. While some get really lean, few, including bodybuilders, maintain a shredded physique year round. Why is this? Are there inevitable physiological consequences that make it very difficult to stay re...
Feb 28, 2024•45 min•Season 1Ep. 25
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. Topics include ultra-processed foods, plant-based diets, food swaps, antioxidants, set volume, 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://forms.gle/9Ah39mefs8cuVa9H7 Times stamps:...
Feb 24, 2024•1 hr 32 min•Season 1Ep. 24
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 rest pause training, myo-reps, rest redistribution sets, cluster sets, super sets, drop sets, CNS fatigue, exercise order, protein distribution, biological “set points” for fat and muscle mass, the minimum effective training dose for muscle growth, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm easte...
Feb 17, 2024•1 hr 39 min•Season 1Ep. 23
In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include training for peri- and post-menopausal women, the pros and cons of caffeine, low energy availability and related factors that impact endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, what to do when you’re “skinny fat,” cluster sets versus straight sets for hypertrophy, favorite exe...
Feb 11, 2024•1 hr 30 min•Season 1Ep. 22
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. Topics include food tracking, alternatives to food tracking, the ramifications of trying to stay very lean for extended periods of time, principles of hypertrophy training, metabolically healthy obesity, 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...
Feb 03, 2024•1 hr 5 min•Season 1Ep. 21
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 response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and “resensitization,” the effects of alcohol on metabolism and body composition, th...
Jan 29, 2024•1 hr 46 min•Season 1Ep. 20
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. Topics include bulking calories, pursuing fat loss in the context of negative body image, creatine, contaminants in protein powders, sleep, pre-exercise stretching, optimal training frequency for hypertrophy, a comprehensive approach to volume progression, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. ...
Jan 20, 2024•1 hr 25 min•Season 1Ep. 19
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 lifting recommendations for endurance athletes, heart rate zones for lifting, lower back training, finding the right amount of set volume, troubleshooting training plateaus, sacrificing sleep to increase training frequency/volume, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure t...
Jan 14, 2024•1 hr 22 min•Season 1Ep. 18
In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, the health effects of low BMI values, 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 January 1...
Jan 06, 2024•1 hr 22 min•Season 1Ep. 17
The MASS team is taking this week off for the holidays, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 7, Issue 4 of the MASS Research Review. Prior to the original release of this video, the MASS team had covered self-determination theory, motivation, and other isolated topics related to psychology and coaching. It’s one thing to understand theoretically what autonomy support and being person-centered mean, but it’s another to know how to put ...
Dec 27, 2023•47 min•Season 1Ep. 16
In episode #15 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. They discuss optimal protein intake per meal, warming up, caffeine and sleep disruption, tracking body weight throughout the menstrual cycle, calorie surplus consistency while bulking, artificial sweeteners, why plateaus occur, how to individualize training and break through plateaus, post-workout nutrition for evening workouts, how to get better at using RPE, and much more. Our next episode will be a pre-record...
Dec 23, 2023•1 hr 22 min•Season 1Ep. 15
In this live episode of the MASS Office Hours podcast, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like their favorite exercises, common exercise prescription errors, balancing lifting and cardio for health and longevity, the pros and cons of machine-based exercises, lengthened partials, making gains on low-protein diets, 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 episode! Our next episod...
Dec 16, 2023•1 hr 33 min•Season 1Ep. 14
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. Topics include the importance of periodization, the effects of food scarcity on eating behavior, behavior change tools, training frequency, saturated fat intake, implementation of cluster sets, the unique benefits of exercising versus being fit, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to ...
Dec 10, 2023•1 hr 44 min•Season 1Ep. 13
