MASS Office Hours

In this solo episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler covers a wide range of topics in exercise science, nutrition, and recovery. He begins by discussing the importance of step counts for health, cautioning against sacrificing sleep for increased steps. The conversation then shifts to sleep duration, exploring its effects on recovery and mortality. Dr. Trexler addresses the role of protein in muscle growth, emphasizing that its importance is often overestimated compared to training stimulus. He delves into the current focus on sleep optimization in health and fitness circles, stressing its often-neglected importance. The episode also covers dietary nitrate supplements, with a particular emphasis on selection of products with rigorous quality control. Dr. Trexler explains glycogen usage in bodybuilding workouts and discusses replenishment strategies for different types of athletes. The final segment focuses on hydration strategies for lifting, offering advice based on exercise type and environmental conditions.

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://massresearchreview.com/office-hours/

Time stamps:

0:00: Intro.

2:29: Discussion on optimal step counts and their impact on sleep and body composition.

13:57: Exploration of sleep duration's effects on recovery and all-cause mortality.

22:42: Analysis of protein intake importance for muscle growth, often overemphasized compared to training.

29:15: Emphasis on the often-neglected importance of sleep and current trends in sleep optimization.

38:54: Examination of standardized dietary nitrate supplements and recommendation of "Beat It Sport".

51:48: Explanation of glycogen usage in bodybuilding and replenishment strategies for various athletes.

57:40: Advice on hydration strategies for lifting based on exercise type and environmental conditions.

1:05:06: Closing remarks, reminder to like the video, and announcement of the next episode.

In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Mike Zourdos delve into a wide range of topics related to bodybuilding, strength training, and sports science. After a brief discussion about college football, they focus on the timing and planning of bulking and cutting phases, emphasizing the importance of long-term, intentional approaches rather than frequent switches back-and-forth. After that they address various listener questions, covering subjects such as fiber intake limits, optimal rest intervals between sets, training volume manipulation, the relationship between volume and muscle growth, and strategies for weight loss without calorie tracking. The conversation also explores muscle fiber type shifts in response to different training stimuli, the potential for new breakthrough supplements, and considerations for those using semaglutide for weight loss. Dr. Zourdos introduces the concept of the "cost" associated with various time-efficient training strategies, discussing their impact on fatigue and recovery. The episode concludes with an engaging discussion on elite marathon performances and predictions for future records.

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://massresearchreview.com/office-hours/

Time stamps:

0:04: Intro, discussion about college football

3:58: Dr. Trexler introduces the main topic: transitioning between bulking and cutting phases

7:41: In-depth explanation of bulking and cutting strategies, emphasizing long-term approaches and intentional phase transitions

20:05: Dr. Zourdos provides analogies and reinforces the importance of patience and consistency in training

24:51: Discussion on the relationship between volume and muscle growth

27:39: Q&A segment begins, addressing topics such as fiber intake limits and rest intervals between sets

38:40: Conversation about training volume, recovery, and progressive overload

45:04: Further discussion on volume-hypertrophy relationship and optimal training strategies

49:44: Addressing questions about weight loss without tracking calories and fiber types in muscle

58:14: Discussion on muscle fiber type shifts in response to different training stimuli

1:05:46: Brief comments on potential "next creatine" supplements and considerations for those using semaglutide

1:09:24: Dr. Zourdos discusses the "cost" of various training strategies and their impact on fatigue and recovery

1:13:26: Closing segment, including a discussion on elite marathon times and predictions for future records

In this episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler and guest Dr. Mike Zourdos cover a wide range of topics in exercise science and nutrition. The main focus is on volume cycling in resistance training, with Dr. Zourdos providing an in-depth explanation of its principles, implementation, and potential benefits. The discussion then shifts to a Q&A session, addressing various subjects such as the health effects of different saturated fats, the relationship between high-fat diets and testosterone levels, weight loss challenges during menopause, and maintaining consistent caloric surpluses while bulking. The hosts also discuss fatigue management tips for concurrent training in running and bodybuilding, the importance of protein sources for muscle gain, and the concept of "bulletproofing" body parts. The show concludes with book recommendations for those interested in anatomy and muscle hypertrophy.

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://massresearchreview.com/office-hours/

Time stamps:

0:00 - Introduction

5:21 - Main topic: Volume cycling in resistance training

20:13 - Q&A session begins

20:37 - Discussion on saturated fats and their health effects

31:39 - Question about high-fat diets and testosterone levels

36:22 - Discussion on menopause and weight loss

37:44 - Question about consistency in caloric surplus during bulking

40:29 - Fatigue management tips for concurrent training (running and bodybuilding)

51:24 - Question about protein sources for muscle gain

53:09 - Discussion on "bulletproofing" body parts

57:33 - Question about drop sets and volume compensation

1:09:07 - Clarification on double progression vs. daily undulating periodization (DUP)

1:11:23 - Discussion on meal planning vs. flexible dieting

1:16:45 - Book recommendations for anatomy and muscle hypertrophy

1:19:36 - Wrap-up and closing remarks

This episode of "Office Hours Live" featuring Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple covers a wide range of topics in nutrition, exercise science, and physiology. The hosts begin with a discussion on bulking strategies, emphasizing the importance of calorie surplus for muscle growth and providing recommendations for different athletes. They then dive into an extensive Q&A session, addressing queries about dairy and inflammation, comparing various diets for longevity, and debating the merits of grass-fed versus grain-fed beef and wild-caught versus farm-raised fish. The conversation then shifts to training frequency and volume distribution, with a particular focus on consecutive versus alternate day training. Injury prevention is also a key topic, with the hosts stressing the importance of load management and exercise variety. They also discuss resistance training specifically for wrestling and grappling. The episode concludes with a conversation about gaining muscle with low testosterone levels, highlighting the significance of individual variability in hormone levels.

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://massresearchreview.com/office-hours/

Time stamps:

0:00: Intro.

3:17: Discussion on bulking starts. Hosts emphasize the importance of calorie surplus for muscle growth. An overview of calorie needs for different athletes is provided. Recommendations for calorie targets during bulking are discussed.

10:00: Q&A session begins. The hosts discuss dairy and inflammation. They compare vegan, Mediterranean, and DASH diets for longevity. A debate on grass-fed vs. grain-fed beef ensues. They also compare wild-caught vs. farm-raised fish.

23:33: More Q&A topics are addressed. Training frequency and volume distribution are discussed. The hosts debate consecutive vs. alternate day training.

33:45: The conversation shifts to injury prevention and exercise variation. They discuss repeating exercises and injury risk. The importance of load management and exercise variety is emphasized.

42:15: More Q&A and discussion follows. Resistance training for wrestling and grappling is addressed. The hosts acknowledge their international audience.

52:27: Final Q&A topics are covered. They discuss gaining muscle with low testosterone levels. The importance of individual variability in hormone levels is highlighted.

1:03:48: The hosts wrap up the show.

In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Eric Helms delve into various aspects of muscle building and training strategies. They challenge common misconceptions about body fat levels and muscle gain, discussing how being extremely lean isn't necessary for effective bulking and may even hinder muscle growth. The conversation covers troubleshooting unsuccessful bulks, exploring factors like diet, training frequency, and exercise selection. They emphasize the importance of exercise variety and rep range variation in hypertrophy programs, particularly for high-frequency training. The hosts address numerous questions on specific exercises and muscle groups, including abdominal training, hamstring development, and anterior deltoid work. They also discuss the role of lactate in exercise and clear up misconceptions about its use as a fuel source. The episode concludes with a conversation about GLP-1 agonists in natural bodybuilding.

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://massresearchreview.com/office-hours/

Time stamps:

0:00 - Introduction and opening remarks.

1:37 - Discussion about P-ratios, body fat levels, and muscle building. Being lean isn't necessary for effective bulking. Higher body fat individuals can gain muscle without a large surplus.

7:37 - Conversation about being "too lean" to build muscle efficiently. Evidence suggests very lean individuals (below 8% body fat for males) struggle to gain muscle without fat gain. Initial weight regain after competition is often predominantly fat.

24:18 - Addressing questions about troubleshooting unsuccessful bulks. Factors to consider include diet, timeline, protein intake, and training program. The importance of exercise variety and rep ranges is discussed.

33:23 - Exploration of high-frequency training and exercise selection. Recommendations are given for training muscle groups 5+ times per week. The importance of exercise variety and rep range variation is emphasized.

44:25 - Rapid-fire questions about exercise selection and programming. Topics include flies vs. presses, hamstring exercises, face pulls, and anterior deltoid training. Recommendations are provided for exercises to include in most hypertrophy programs.

1:01:20 - Questions about abdominal training, lactate supplementation, and hamstring development. The importance of direct ab work for hypertrophy is discussed. Misconceptions about lactate as a fuel source are addressed. Recommendations for complete hamstring development are provided.

1:13:28 - Final questions, closing remarks, and upcoming events. Discussion on GLP-1 agonists and natural bodybuilding.

In this episode of "Office Hours Live," Dr. Eric Trexler and guest Dr. Eric Helms dive into a variety of topics in exercise science and nutrition. They begin by discussing the latest MASS Research Review, touching on sugar alcohols and cardiovascular risk, as well as the relationship between muscle mass and powerlifting performance. A significant portion of the episode is dedicated to an in-depth exploration of the "p-ratio" concept in fitness and bodybuilding, including its origins, applications, and potential misinterpretations, supported by a study on sumo wrestlers. The hosts then engage in a Q&A session, addressing concerns about fish consumption and mercury, the accuracy of repetitions in reserve (RIR) estimates in research, and the effects of rest redistribution and cluster sets on hypertrophy and power production. They also discuss proper Romanian Deadlift (RDL) technique, programming choices for back exercises, and the impact of training at different muscle lengths on hypertrophy and strength. The episode concludes with comprehensive explanations of progressive overload, volume load, and how to gauge progress in resistance training, as well as strategies for calorie distribution during bulking phases.

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://massresearchreview.com/office-hours/

Time Stamps:

0:00: Intro & Discussion about the latest MASS Research Review issue, including articles on sugar alcohols and cardiovascular risk, and whether getting more muscular makes you a better powerlifter.

4:14: In-depth discussion about the concept of "p-ratio" in fitness and bodybuilding, including its origins, applications, and potential misinterpretations. They also discuss a study on sumo wrestlers and its implications for the p-ratio debate.

31:18: Q&A session begins. Discussion about fish consumption and mercury concerns.

35:11: Conversation about estimating repetitions in reserve (RIR) during resistance training and its accuracy in research studies.

38:46: Discussion on rest redistribution and cluster sets in training, and their effects on hypertrophy and power production.

43:46: Brief history of desiccated liver tablets as a supplement in bodybuilding.

45:19: Eric Helms shares his experience with recovering from a hamstring injury while training.

47:37: Detailed explanation of proper Romanian Deadlift (RDL) technique and common mistakes.

53:23: Eric Helms discusses his programming choices for back exercises and recovery management.

56:45: Extensive discussion on training at different muscle lengths, its impact on hypertrophy and strength, and practical applications for various exercises.

1:13:30: Conversation about calorie distribution during bulking phases.

1:19:08: In-depth explanation of progressive overload, volume load, and how to gauge progress in resistance training.

1:26:20: Closing remarks and show wrap-up.

This episode of "Office Hours Live" features host Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of fitness and nutrition topics. The show begins with a teaser for an upcoming MASS Research Review article about sugar alcohols, addressing recent studies that have linked these substances to cardiovascular risks. Dr. Trexler explains that while the studies were well-conducted, the implications aren't as alarming as headlines suggest, emphasizing the importance of understanding the full context of the research. The main portion of the episode is dedicated to an extensive Q&A session, covering diverse topics such as the efficacy of resistance bands for muscle growth, optimal carbohydrate intake for muscle glycogen replenishment, training volume considerations during calorie deficits, and the relationship between flexibility and injury prevention. The hosts also discuss subjects like protein distribution throughout the day, the potential muscle-building effects of sprinting, the necessity of "bulking" for muscle gain, and the frequency of deadlifting in training programs. The episode concludes with a rapid-fire Q&A segment, addressing queries about blood donation and its impact on training, central nervous system fatigue from heavy lifting, and maintaining strength during calorie deficits.

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://massresearchreview.com/office-hours/

Time stamps:

0:00 Introduction.

3:12 Dr. Trexler provides a teaser for an upcoming MASS Research Review article on sugar alcohols, discussing recent studies linking them to cardiovascular risks.

17:46 Efficacy of resistance bands for hypertrophy.

25:20 Carbohydrate intake for maintaining muscle glycogen levels.

30:47 How training changes as one progresses from intermediate to advanced levels.

55:36 Training volume during calorie deficits.

1:03:46 The rapid-fire Q&A session begins, covering topics such as protein distribution throughout the day, flexibility and injury prevention, and the muscle-building potential of sprinting.

1:13:30 The importance of caloric surplus ("bulking") for muscle hypertrophy.

1:15:49 Frequency of deadlifting and its impact on the central nervous system.

1:20:09 How to adjust nutrition when donating blood or plasma.

1:22:55 Maintaining strength during a caloric deficit.

In this episode of "Office Hours Live" (Episode 45), Dr. Eric Trexler and Dr. Eric Helms discuss a range of topics related to exercise science, longevity, and training methodologies. The first segment centers on the relationship between exercise and longevity, highlighting a study on 4-minute mile runners and their increased lifespan. They explore the concept of a "U-shaped" relationship between exercise and health risks, challenging misconceptions about extreme exercise being detrimental to health. The hosts then engage in an extensive Q&A session, addressing diverse topics such as glute medius and minimus training, injury prevention exercises, and the effectiveness of reverse grip bench press for chest hypertrophy. They also discuss how to improve scientific publishing, how to transition out of a weight loss diet, and the accuracy of smartwatch metrics. The episode concludes with quick discussions related to nighttime caffeine intake, oblique training, neck training, 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://massresearchreview.com/office-hours/

Time stamps:

0:00 - Introduction

2:49 - Cardio for health and tradeoffs between health and elite performance

28:00 - Glute medius and glute minimus training

31:02 - Injury prevention exercises

38:17 - How to make science better

43:57 - How important is it to use a highly structured program for hypertrophy?

49:34 - Reverse grip bench press for chest hypertrophy

52:22 - Transitioning from a cut: reverse diet, recovery diet, or lean bulk?

54:55 - What to do when progress stalls on a low-volume program

59:56 - Small doses of caffeine near bed time

1:00:58 - Is it important to proactively seek out fat sources that are high in omega 3 or omega 6 fatty acids?

1:03:26 - Transitioning from bodybuilding prep to an offseason with intuitive eating

1:09:54 - Exercise energy compensation

1:16:06 - How useful are wearable technologies for VO2max, HRV, and sleep metrics?

1:19:21 - Healthy brain aging

1:20:23 - Does oblique training give you a "blocky" waist?

1:22:23 - Does muscle influence correlation between BMI and mortality/longevity?

1:23:13 - Is direct neck training worthwhile?

In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss the concept of flexible training templates, discussing their application in both resistance and endurance training. They explore current research, highlighting the potential benefits and limitations of these templates, and suggest ways to improve their implementation. The conversation then shifts to a wide-ranging Q&A session, covering topics such as ideal gym environments, quad-focused exercises for glute-dominant individuals, the localized vs. systemic effects of cardio on mitochondrial adaptations, optimal cardio routines for health span and VO2 Max improvement, the effects of energy intake on immune function, the best exercises to target the rear delts, and a detailed breakdown of a sample 4-day cardio routine. The episode concludes with a discussion about the effects of training frequency on hypertrophy, providing listeners with a wealth of practical information and evidence-based insights for optimizing their training approaches.

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://massresearchreview.com/office-hours/

Time stamps:

0:00 Intro

1:57 Discussion on flexible training templates

23:54 Ideal gym environment

32:38 Which lift would you add to powerlifting?

36:00 Been dieting, want to get leaner - should I reduce calories, add cardio, or maintain?

44:24 Quad-focused exercises for glute-dominant lifters

51:52 Localized versus systemic benefits of cardio

58:17 Big event coming up - should I be in a caloric surplus to avoid getting sick?

1:00:33 Optimal cardio routines for healthspan and VO2 Max

1:05:31 Practical breakdown of 4-day cardio routine

1:13:22 Best rear delt exercises

1:17:01 Training frequency for hypertrophy

In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Eric Helms discuss the newest issue of the MASS Research Review, focusing on Helms' article about muscle reallocation in untrained individuals. They discuss a study examining muscle volume changes during resistance training, exploring its methodology, findings, and implications for body recomposition and protein/energy intake. The conversation covers practical applications for bodybuilders and athletes, before transitioning into a Q&A session addressing topics such as supplement tiers, general health supplements, and the use of multivitamins. The hosts explain the importance of third-party testing for supplements and discuss isometric training, including its potential benefits and current research gaps. The episode also features rapid-fire questions on protein intake and longevity, exercise selection, underrated muscles for aesthetics, quad development strategies, and long-term creatine use. Throughout the discussion, Trexler and Helms provide in-depth analysis of scientific studies while offering personal insights and practical advice for listeners.

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://massresearchreview.com/office-hours/

Time stamps:

0:00 Intro and discussion of the latest MASS Research Review issue, focusing on Dr. Helms' article about muscle reallocation in untrained individuals

9:17 Detailed explanation of the study on muscle volume changes during resistance training, including methodology and findings

20:52 Implications of the study and its relation to body recomposition and protein/energy intake

29:42 Discussion on the practical applications of the study findings for bodybuilders and athletes

38:05 Q&A session begins, covering topics such as getting less of a "burn" from familiar exercises over time and supplements for general health supplements

46:08 Discussion on isometric training, its potential benefits, and current research gaps

1:03:13 Debate on the use of multivitamins and the importance of third-party testing for supplements

1:24:15 Rapid-fire questions covering topics like protein intake and longevity, comment section interactions, and exercise selection

1:31:02 Discussion on underrated muscles for aesthetics and quad development strategies

1:36:48 Final questions on long-term creatine use and closing remarks