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 coach : Get personalized trainin...
Oct 30, 2024•1 hr 42 min•Ep. 144
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 pred...
Oct 16, 2024•1 hr 31 min•Ep. 143
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 - Ta...
Oct 02, 2024•1 hr 11 min•Ep. 142
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 Inju...
Sep 18, 2024•2 hr•Ep. 141
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 coach : Get pers...
Aug 21, 2024•1 hr 27 min•Ep. 140
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...
Aug 07, 2024•2 hr 10 min•Ep. 139
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@strongerbyscienc...
Jul 24, 2024•1 hr 50 min•Ep. 138
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 TH...
Jul 10, 2024•1 hr 39 min•Ep. 137
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 - muscu...
Jun 26, 2024•1 hr 48 min•Ep. 136
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 neuromechanic...
Jun 12, 2024•3 hr 4 min•Ep. 135
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 n...
May 29, 2024•2 hr 44 min•Ep. 134
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...
May 15, 2024•2 hr 26 min•Ep. 133
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 - I...
May 01, 2024•3 hr 24 min•Ep. 132
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 ...
Apr 17, 2024•2 hr 37 min•Ep. 131
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 sour...
Apr 03, 2024•2 hr 37 min•Ep. 130
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 red...
Mar 20, 2024•2 hr 4 min•Ep. 129
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 ...
Mar 06, 2024•4 hr 39 min•Ep. 128
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 ...
Feb 21, 2024•2 hr 29 min•Ep. 127
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&...
Feb 07, 2024•2 hr 22 min•Ep. 126
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/182 https://www.strongerbyscience.com/rom/ 00:00:00 - Episode Intro - E...
Jan 24, 2024•3 hr 20 min•Ep. 125
In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results. TIME STAMPS Intro and Plugs (00:00:00) Work with a Stronger By Science coach : Get personalized training and nutrition plans...
Jan 10, 2024•2 hr 33 min•Ep. 124
Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode. TIME STAMPS AND NOTES Intro (0:00:00) Overview of New Proximity to Failure Meta-Regression (0:07:3...
Dec 27, 2023•4 hr 3 min
In this episode, Greg and Lyndsey sit down for a discussion about cortisol with Beth Skwarecki, the senior health editor at Lifehacker. The dangers of high cortisol are a persistent topic of content on social media content, so the discussion focuses on the types of claims that are being made, the dubious methods of self-diagnosis and “treatment” being recommended, and the potential risks and dangers associated with letting social media convince you that you’re basically an endocrinologist. You c...
Dec 13, 2023•2 hr 30 min•Ep. 123
In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to podcast@strongerbyscience.com. TIME STAMPS Intro (0:00) Fat bear week champion reveal (0:23) Recommended products and more from the SBS team (3...
Oct 18, 2023•1 hr 40 min•Ep. 122
In the final episode of our micronutrient series, Greg and Lyndsey discuss which micronutrients are most worth monitoring and good food sources for the micronutrients you may be under-consuming. Then, we talk more broadly about why you shouldn’t allow a focus on micronutrients specifically to detract from the pursuit of a generally healthy diet. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIME STAMPS Introduction (0:00) Recommendations and g...
Oct 04, 2023•2 hr 37 min•Ep. 121
In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place. Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com TIM...
Sep 13, 2023•2 hr 51 min•Ep. 120
Micronutrients deserve more attention. There's very little content about micronutrients, and the content that *is* out there is often full of fear-mongering or wild claims about wonder drugs and super foods. In this episode, we aim to provide a solid foundation for building a better understanding of micronutrients. Along the way, Greg also shares some fun facts that prove that micronutrients are way more interesting than you may have thought. This is the first part of a micronutrient series we'l...
Aug 30, 2023•2 hr 42 min•Ep. 119
The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating ...
Aug 16, 2023•2 hr 29 min•Ep. 118
Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatin...
Aug 02, 2023•3 hr 3 min•Ep. 117
Greg and Lyndsey dive into the history, conspiracies, science, and media coverage of aspartame to present a thorough overview of the recent WHO reports linking aspartame and cancer risk. Is this one of the longest "podcast episodes" ever? Probably. But it's packed with fascinating history, relevant research breakdowns and media criticism, and takeaways for interpreting and navigating our society's abundance of health warnings. TIME STAMPS History of artificial sweeteners preceding aspartame (9:4...
Jul 19, 2023•5 hr 44 min•Ep. 116
