Barbell Machas

This week we have brought to your attention 2 very new papers. Squat or Hip Thrust for glutes? Does stopping training for a week make you come back stronger? We have discussed the important points in these papers and given our take on them. Tune in as we dissect them.

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Plotkin, D. L., Rodas, M. A., Vigotsky, A., McIntosh, M. C., Breeze, E., Ubrik, R., ... & Roberts, M. D. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. bioRxiv, 2023-06.

Coleman, M., Burke, R., Augustin, F., Piñero, A., Maldonado, J., Fisher, J., ... & Schoenfeld, B. Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. June 2023.

Ps: Brad Schoenfeld was not in the first study.

This week, we will be discussing a supplement that has existed for many years, some say 3000 years. Better known as the Indian Ginseng and has recently made its way to the top of the supplement list with more research showing that it is beneficial not only health but also performance. Tune in as we take a dive into the well known herb, Ashwagandha.

We are back with Season 4. We are going to start this season with a very interesting series of topics. Coach Luke will be starting off the series with an in depth discussion about the fitness fatigue paradigm and how each component affects performance. This season is going to be packed with a lot more informative discussions. As always enjoy the #SpicyScience.

This week on our research review we get a little nostalgic. We revisited a topic we discussed on Episode 16, which is foam rolling. The good doc discussed a brand new paper that reviewed the current effects of foam rolling on myofascial stiffness and muscle strength. Whereas Coach Luke covered a pretty interesting topic, does stretching between sets help? Tune in and get your updates

Should you rush to slash the calories or would doing it in a progressive manner be better? Coach Luke takes a plunge into this topic and we share our pointers at the end of the show. One may go into a cut for various reasons, but which approach would encourage sustainability? Tune in as we discuss it.

This week.. we get into a little chat with Coach Luke Lango about his comp prep. This time we are turning our focus on the dieting aspect of comp prep. He breaks down his approach leading up to the comp. Tune in as he gives a few pointers that may help you, if you are looking to follow his footsteps.

This week, we discuss a rather common gynaecological problem and how exercise benefits it. Polycystic Ovarian Syndrome (PCOS) is a common condition that affects 1 in 10 women globally. Lifestyle modification is one of the major management strategies to improve health outcomes of those dealing with this condition. In this episode we discuss a little bit on what this condition is and how exercise and diet management play an important role besides the other medical management.

On this week's Research Review the machas covered 2 interesting papers. Coach Luke Lango dissected an interesting paper on the nuances of Creatine supplementation and the Doc discussed a paper on the different muscle involvement in the Barbell Back Squat and how it impacts muscle hypertrophy. Is creatine still the king of legal supplements? Is Squats really an exercise that hits every single lower limb muscle well? Tune in and get the answers.

1) Creatine Monohydrate Supplementation, but not Creatyl-L-Leucine, Increased Muscle Creatine Content in Healthy Young Adults: A Double-Blind Randomized Controlled Trial . PMID: 36007881

2) Ribeiro, Alex S. PhD1,2; Santos, Erick D. MSc1,2; Nunes, João Pedro MSc2; Nascimento, Matheus A. PhD2,3; Graça, Ágatha MSc3; Bezerra, Ewertton S. PhD4; Mayhew, Jerry L. PhD5. A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal 45(1):p 58-66, February 2023. | DOI: 10.1519/SSC.0000000000000709

This week we dive into the doctor's prep for the recent National Qualifiers. We managed a decent 27.5 kg PR on the total. We discussed the struggles we faced throughout the prep and how things turned out on game day. Besides that, we also discussed the importance of a handler during a powerlifting meet. Tune in to get the full scoop.

This episode is pretty exciting simply because the doctor is changing his opinion on the impact of analgesics on hypertrophy, as new evidence on its impact is available. Tune in as we discuss the details on this topic with different varieties of analgesics on its impact on resistance training hypertrophy adaptation.