Back in episode 375, Helms and Trex briefly mentioned a few “evidence-based fitness” topics for which their views have evolved over the years. In hindsight, they didn’t give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks).

If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com 

Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com 

Chapters

00:00 Intro

04:11 The origins of MRV/MAV

07:08 Updated perspectives on MRV/MAV

14:26 Practically applying MRV/MAV

17:11 Helms’ current volume adjustments

24:30 Updating models in science

29:20 The importance of leptin

32:42 The origins of Trex’s interest in manipulating leptin

38:47 Running studies on diet breaks and refeeds

44:27 Recent meta-analysis on intermittent dieting strategies

50:19 Trex’s current perspective on refeeds and diet breaks 

53:47 Behavioral versus physiological effects

59:09 Contextual use of intermittent dieting

1:06:34 Wrapping up