The Stronger By Science Podcast

Latest Episodes:

Fireside Chat #10: Imposter syndrome, sports, life after COVID, and more Mar 04, 2021

Show notes

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #10, Greg sits down with Eric Trexler to discuss imposter syndrome, sports, life after COVID, and a bunch of other miscellaneous topics.

Links

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Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

Time Stamps

Feelings on Ohio State’s shot at next year’s college football championship (0:02:57).

Post-COVID activities (0:10:03).

Zombie survival gear (0:13:27).

What led to Eric’s previous statement: “If you can’t go down to the courthouse and get married today because you are already married, then that is too married to call yourself single” (0:15:57).

Update on The Netherlands Situation (0:17:32).

Imposter syndrome (0:19:48).

Food rationing strategies on a deserted island (0:27:47).

If you could design the perfect human to excel at your chosen sport, what would that human look like and be like? (0:30:08).

Favorite fitness influencers by sense of humor/personality (0:46:03).

Post-COVID travel (0:52:35).

Food and cooking stuff (0:58:13).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

EMERGENCY CORRECTION: Greg's Episode 54 correction Jan 23, 2021

Show notes

Greg issues an emergency correction to a false claim he made in the most recent episode of the podcast. MORE FROM THE SBS TEAM - Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. - Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. - Join the SBS Facebook group and Subreddit. RECOMMENDED PRODUCTS - Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play. - BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. - MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

P-Ratios, Ischemic Preconditioning, and Q&A Jan 21, 2021

Show notes

Summary

This is the final episode of season 3, and it features a couple of really in-depth research reviews. After some Good News and Feats of Strength, Eric takes a deep dive into a commonly-held belief in the evidence-based fitness world, and discusses whether or not getting lean will enhance your ability to gain muscle by improving your insulin sensitivity and increasing your p-ratio. After that, Greg has an excellent review covering the topic of ischemic preconditioning, followed by a Q&A segment in which Greg and Eric answer a couple of common questions with some very practical applications.

Content warning: In Greg’s research review, he discusses research that was carried out in dogs. If you love dogs as much as Greg and Eric do, this might be upsetting, and you might want to skip that part of the show. If so, please skip the discussion that occurs between 1:07:16 and 1:09:56.

Links

If you’d like to receive Research Roundup emails, please sign up for our email list.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:01:00).

Good news (0:04:17).

Feats of Strength (0:12:44).

Research Review: P-Ratios and Hypertrophy (0:20:02).

Relevant studies:

Research Review: Ischemic Preconditioning (1:04:22).

Relevant studies:

Content warning begins: discussion of invasive research carried out in dogs (1:07:16).

Content warning ends: discussion of dog research is complete (1:09:56).

Q&A (1:28:02).

Can you gain muscle while eating at maintenance calories if you’re getting adequate protein and have body fat to spare? (1:28:28).
Do you think that new lifters might be better off by initially avoiding an “evidence-based” approach to training and nutrition? (1:29:54).
What are some recipes for high-volume, low-calorie foods for limiting hunger when you’re trying to get shredded? (1:44:49).

To Play Us Out: SMART goals and cooking flavor pastes (1:50:45).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Fireside Chat #9: 2020 Year in Review and Goals for 2021 Jan 07, 2021

Show notes

Fireside chats are a collection of conversational, off-topic episodes hosted by Greg Nuckols. In Fireside Chat #9, Greg sits down with Eric Trexler to discuss observations and lessons learned from 2020, along with new goals for 2021. They try their hardest to keep it light and fun, but ultimately fail.

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity

Subreddit: https://www.reddit.com/r/StrongerByScience/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Eric’s observations and lessons learned (0:03:25).

Greg’s observations and lessons learned (0:24:10).

The good vibes sour (0:29:52).

Eric’s goals for 2021 (0:54:58).

Greg’s goals for 2021 (1:05:59).

Parting words of wisdom (1:11:29).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Protein, Fish Oil, Glycogen, and What Limits Muscle Growth Dec 24, 2020

Show notes

This is the final episode of 2020, and it’s a science-heavy episode packed full of information. After some Good News and Feats of Strength, Eric revisits a couple of previous segments and social media posts about optimal protein intakes and the potential benefits of fish oil. Greg got some new information about a paper evaluating the use of strength blocks to increase hypertrophy, so he revisits that topic as well. Finally, Greg and Eric share some new research reviews about the importance of muscle glycogen depletion for lifters and biological factors that may limit the growth of muscle fibers, followed by a sincere “thank you” to close out the year.

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity.

Subreddit: https://www.reddit.com/r/StrongerByScience/.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00:41).

Good news (0:01:08).

Big Ramy: https://barbend.com/big-ramy-wins-the-2020-mr-olympia/.
Possums: https://www.bbc.com/news/av/world-australia-55240839.

Feats of Strength (0:06:16).

Clarifications, Rigid Defensiveness, and Aggressive Counter-Attacks (0:16:28).

Protein (0:16:55):

Fish oil (0:46:41):

Strength blocks to enhance hypertrophy (1:00:51):

Study discussed: Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men.

Research Review (1:04:59).

Modest Glycogen Depletion May Impact Lifting Performance More Than You Think (1:06:06).

Study discussed: Subcellular Localization- and Fibre Type-Dependent Utilization of Muscle Glycogen During Heavy Resistance Exercise in Elite Power and Olympic Weightlifters.

Biological factors that may limit muscle fiber growth (1:21:51 ).

To Play Us Out: Thank you (1:57:55).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Protein, Lactate, and Strength Phases to Boost Hypertrophy Dec 10, 2020

Show notes

Summary

Today’s episode features some Good News and Feats of Strength, followed by a huge Research Roundup to get you all caught up on recent happenings in the world of exercise science and sports nutrition. Topics covered include optimal protein intake, essential amino acids, meal timing, lactate, relationships between sleep and hunger, and muscle memory. Greg also discusses a recent study suggesting that adding strength phases to your training may promote greater hypertrophy. This study has made the rounds on social media and been widely discussed in the evidence-based fitness world, but there are some important details to consider before drawing conclusions on the topic. Finally, to play them out, Eric and Greg discuss some major food controversies that have shaken Eric to his core.

Links

If you’d like to receive Research Roundup emails, please sign up for our email list.
To join in on the SBS conversation, check out our new Facebook group and subreddit.
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

Time Stamps

Intro/Announcements (0:01:00).

Good news: COVID vaccines, open science (0:04:12).

Feats of Strength (0:17:16).

Research Roundup (0:24:33).

Optimal Protein Intake (0:25:15).

Article discussed: Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials.

Essential Amino Acids (0:35:39).

Article discussed: Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding

Meal Timing (0:42:55).

Preceding a Hypertrophy Phase with a Strength Phase (0:52:22).

Article discussed: Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men.

Sleep and Hunger (1:13:45).

Article discussed: Caloric and Macronutrient Intake and Meal Timing Responses to Repeated Sleep Restriction Exposures Separated by Varying Intervening Recovery Nights in Healthy Adults.

Lactate (1:22:23).

Muscle Memory (1:40:07).

Article discussed: Muscle memory: myonuclear accretion, maintenance, morphology, and miRNA levels with training and detraining in adult mice.

To Play Us Out: Major food conspiracies (1:49:15).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

2020's Most Notable Research (with guests Eric Helms and Mike Zourdos) Nov 26, 2020

Show notes

If you’d like to subscribe to MASS (or read more about it), you can find it at: https://www.strongerbyscience.com/mass/.

If you’d like to receive Research Roundup emails, please sign up for our email list.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Introductions (0:02:00).

The First Bodybuilding Refeed Research (0:07:58).

Penalty: Reduction in Gains for Interference (0:23:43).

The Evidence for Myonuclear Muscle Memory May be Murkier Than Commonly Believed (0:55:17).

Read this article for free on Stronger by Science.
MASS article.
Papers discussed: One, Two.

Shedding Some Light on Vitamin D Supplementation: Does It Increase Strength In Athletes? (1:09:29).

Read this article for free on Stronger by Science.
MASS article.
Papers discussed: One, Two, Three.

A Progression Framework for Hypertrophy (1:21:31).

MASS article.
Papers discussed: One, Two.

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Q&A: Cortisol, Hydration, Anti-Nutrients, and Deadlift Recovery Nov 19, 2020

Show notes

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity

Subreddit: https://www.reddit.com/r/StrongerByScience/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00:44).

Good News and Bad News (0:03:35).

Q&A (0:13:41).

Should people be worried about “anti-nutrients?” (0:13:46).

How can we re-sensitize our muscles to hypertrophy? (0:22:15).

How much water does the typical lifter need? Does timing of ingestion matter? Should water intake be reduced at night? (0:29:38).

Why is deadlifting considered more fatiguing than squatting? (0:44:22).

Do “altitude masks” enhance training adaptations? (0:54:41).

Studies discussed:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879455/.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338098/.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7444164/.

What are the risks and benefits of using nicotine to suppress appetite and increase energy? (1:08:17 ).

Does cortisol really impact body composition and fat storage? (1:27:28).

Research for further reading:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959161/.

Should people generally do minimalist, barbell-only warmups before their workouts? Are more extensive warmups a waste of time and energy? (1:34:24).

Will blood tests for an avid lifter or natural bodybuilder reveal any expected abnormalities? (1:40:37).

Studies discussed:

https://pubmed.ncbi.nlm.nih.gov/33105363/.

https://pubmed.ncbi.nlm.nih.gov/28119632/.

https://pubmed.ncbi.nlm.nih.gov/31134054/.

https://pubmed.ncbi.nlm.nih.gov/30837600/.

To Play Us Out: Replication in science (1:51:11).

https://journals.sagepub.com/eprint/VEZTE8C9RDIBQ52CWMCP/full?fbclid=IwAR1kyJVg9_vXWa8pX5gIpz_tRdrcb93gOQkpd-hsFyDfhZWPrw5NxD9Ptl0

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Protein & Kidney Function; Cholesterol & Training Adaptations Nov 05, 2020

Show notes

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/.

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity.

Subreddit: https://www.reddit.com/r/StrongerByScience/.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00:30).

Good news (0:02:33).

Feats of Strength (0:08:43).

Research Review: High-protein diets and kidney function (0:09:58).

Studies discussed:

https://academic.oup.com/ndt/article/35/1/1/5614387
https://academic.oup.com/ndt/article-abstract/35/1/98/5511599
https://academic.oup.com/ndt/article/35/1/106/5320337

Research Review: Dietary cholesterol and training adaptations (0:48:57).

Studies discussed:

https://pubmed.ncbi.nlm.nih.gov/32576297/
https://pubmed.ncbi.nlm.nih.gov/28978542/
https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.25.1_supplement.lb563
https://journals.lww.com/acsm-msse/Fulltext/2007/05001/Effect_of_Dietary_Cholesterol_on_Muscle.1949.aspx
https://link.springer.com/article/10.1007/s12603-009-0016-y
https://academic.oup.com/biomedgerontology/article/62/10/1164/568431

Q&A (1:29:05).

Is there a simple way to judge if I'm gaining too much fat during a bulk? (1:29:14).

When we talk about CNS fatigue, what are we actually talking about mechanistically? Is there anything we can specifically do to improve CNS recovery? (1:41:52).

Rapid fire for Eric (1:55:56):

Is there any benefit regarding creatine cycling?
What's your take on supplementing with leucine at every meal to optimize MPS?
Does the effect of citrulline malate decrease with continuous use?
If you are supplementing with collagen to help repair soft tissue and possibly mitigate pain, do you think it would be beneficial to antagonize the problem areas during your workouts to elicit an inflammatory response?
For body comp and performance purposes, what are your thoughts on “behavior based” dietary interventions, rather than focusing solely on macro targets?
Should athletes focused on cutting weight in a caloric deficit be worried about micronutrient deficiency?

To play us out: Off-topic question (2:04:46).

Given how you both train, what’s the biggest animal you think you could fight with caveman technology and win?

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Breakfast, Glycine, Muscle Knots, and Trigger Points Oct 22, 2020

Show notes

Season 3 pushes forward, and today’s episode is packed with information. The episode begins with some announcements, arguably good news, and feats of strength, followed by a couple quick research reviews about optimal breakfast composition to adequately fuel training and the potential applications of glycine supplementation for tendon and ligament adaptations. Then, Greg and Eric field listener questions about caffeine tolerance, muscle knots, trigger points, and more. To play us out, Greg shares some stunning revelations that will change the way you think about crabs.

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/

To join in on the SBS conversation, check out our new Facebook group and subreddit.

Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity

Subreddit: https://www.reddit.com/r/StrongerByScience/

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements, and a major correction (0:00:33).

Good news (0:01:55).

Selling Out (0:13:59).

Feats of Strength (0:21:35).

Research Review (0:26:29).

Optimal breakfast to fuel training (0:26:45)

Relevant studies:

https://pubmed.ncbi.nlm.nih.gov/30707135/.

https://pubmed.ncbi.nlm.nih.gov/32174286/.

https://pubmed.ncbi.nlm.nih.gov/32674691/.

Glycine supplementation for tendons and ligaments (0:42:23).

Relevant studies:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153947/.

https://pubmed.ncbi.nlm.nih.gov/20093739/.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371618/.

Q&A (1:01:57).

Ant-Man Wilks score revisited (1:02:01).

Can you rank cooking methods from best to worst in terms of how they impact micronutrient content? (1:03:57).

If strength/size gains come back relatively quickly after a cut, is there any benefit to cutting at a less conservative pace in order to spend a higher percentage of the year in a lean bulking phase? (1:07:43).

Is flywheel training good for hypertrophy? (1:20:23).

It is necessary to cycle caffeine for its ergogenic effects? (1:26:15).

Are muscle knots and trigger points “real” and worth caring about? (1:36:10).

To play us out: Crabs (1:44:40).

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

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