MASS Office Hours

Today’s episode of MASS Office Hours is truly special, and not just because it’s airing on a Monday. First, the MASS crew announces a new era of Office Hours as the show has formally merged with the Iron Culture podcast. After making this announcement, the crew lets listeners know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and factors that limit long-term muscle growth.

The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!

If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:

https://massresearchreview.com/office-hours/

Time stamps

0:00 Intro

0:21 Big announcements about the future of Iron Culture and MASS Office Hours

5:10 Helms reflects on “the merger”

7:04 Re-introducing Dr. Mike Zourdos

17:53 Re-introducing Dr. Lauren Colenso-Semple

26:38 Dr. Helms’ recent research

30:46 Dr. Trexler’s current research

34:20 A primer on satellite cells

49:31 The role of satellite cells during growth/maturation and during use of exogenous anabolics

51:21 Sex differences and exogenous anabolics

53:52 The impact of aging on satellite cells and their function

58:54 Do satellite cell responses to muscle damage play a major role in muscle growth?

1:02:37 Do satellite cells and myonuclear domain theory become more relevant for muscle growth when the magnitude of growth becomes more substantial?

1:10:01 Does hard training induce muscle hyperplasia?

1:19:06 If meaningful muscle hyperplasia does occur in response to resistance training, does that impact how we should approach or design training programs?

1:24:39 Wrapping up

The Lost Episode of MASS Office Hours will be discussed for decades to come. Was the episode buried and all copies destroyed because it was simply too controversial? Did the hosts reveal a secret too dangerous to publish? Did Eric accidentally delete the episode by hitting the wrong button after they recorded? We may never know.

In this re-recorded episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss Trex's surgery recovery, bilateral vs unilateral training for hypertrophy, shifting calories throughout the week while trying to build muscle, what to do after substantial weight loss, micronutrient adequacy, micronutrient testing, sex-based training differences, and arguing with people on the internet.

PLEASE NOTE: We're switching our live streams to Monday nights, effective immediately!

The MASS crew goes live for Office Hours every Monday 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

1:18 important announcement about Office Hours schedule

3:27 Trex's surgery recovery

11:50 bilateral vs unilateral training for hypertrophy

21:43 shifting calories throughout the week while trying to build muscle

33:07 what to do after substantial weight loss

45:07 micronutrient adequacy and micronutrient testing

57:26 sex-based training differences

1:10:10 arguing with people on the internet

In lieu of a live episode, tonight we bring you a piece of content from the MASS Research Review archive.

This video is from a "Journal Club," which is a live recording that is only accessible to members of the MASS Community. This is a replay of a video that was recorded (live) a few months ago. It gives you a sneak peak at a small portion of what MASS members have access to every month. In this video, Mike will take you through a new meta-analysis on concurrent training and discuss how it stacks up with the rest of the concurrent training literature. The goal is to address an extremely common question: Is cardio going to impair your muscle and strength gains?

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

Our next episode will begin at 7pm on November 6. If you'd like to submit a question, please use this link:

https://forms.gle/9Ah39mefs8cuVa9H7

In episode 59 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms to discuss practical implications of strength asymmetries, purportedly anti-catabolic supplements, troubleshooting pain while lifting, the lifting volume needed to maintain gains during a weight loss phase or period of reduced 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 Intro

9:27 How to program unilateral exercises when strength asymmetries are present

14:25 Supplements with anti-catabolic or anti-sarcopenic effects?

20:23 Berberine supplementation

27:08 Helms’ calf-stretching hypertrophy boot

29:06 Addressing hip pain during deadlifts

45:41 Revisiting Helms’ hypertrophy boot

48:40 Elevating legs to facilitate recovery?

55:37 Is 4 sets per week enough volume to maintain muscle during a fat loss phase?

1:16:26 Does edema/swelling skew results of high-volume training studies?

1:22:46 Do you have to hit macro targets every day?

In Episode 58 of MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, Pelland discusses nuances, such as the point of diminishing returns where further volume or frequency may yield less significant gains, and highlights how individual factors like training experience and muscle group-specific responses affect outcomes. Practical recommendations include tailoring volume to individual needs, utilizing periodization and volume cycling to maximize adaptations, and addressing common pitfalls such as overtraining. Audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence.

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

1:51 Josh Pelland background

7:37 New paper: meta-regressions

https://sportrxiv.org/index.php/server/preprint/view/460/967

14:10 The approach and methods

25:48 Statistical models

30:44 Results (effects of volume on strength and hypertrophy)

39:31 Volume efficiency tiers

1:04:52 Results (effects of frequency on strength and hypertrophy)

1:16:43 Q&A

In episode 57 of Office Hours Live, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple for a wide-ranging discussion on fitness, sports, and research. They begin by chatting about recent college football events and transition to the serious topic of concussions and chronic traumatic encephalopathy (CTE), with Dr. Trexler sharing insights from his own research and personal experiences. After that, they discuss advice for endurance athletes balancing strength and hypertrophy training. They also discuss practical tips for improving mobility, the role of fat timing in diet, and strategies for increasing protein intake. Additionally, Dr. Trexler provides insights on the effects of creatine supplementation on brain health, before Dr. Colenso-Semple closes the episode with a discussion on the benefits of unilateral exercises for correcting muscle imbalances and improving strength.

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

2:21 – College Football

3:46 – Concussions in Football and CTE

8:38 – Football Safety Measures

14:46 – Bodybuilding and the Olympia Event

17:01 – Training for Endurance Athletes

25:01 – Stretching and Mobility Routines

39:31 – Lat Pulldowns and Bicep Hypertrophy

44:01 – Tracking Training Progress

51:31 – Fat Timing and Diet

1:03:01 – Tips for Eating More Protein

1:08:01 – Creatine Supplementation and Brain Health

1:18:01 – Unilateral Exercise

In Episode 56 of "Office Hours Live," Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss a wide range of health and fitness topics. Dr. Colenso-Semple tackles the question of whether estrogen is anabolic and its role in muscle hypertrophy, explaining the lack of substantial human research but providing insights from animal studies. Dr. Trexler responds to concerns about ultraprocessed protein sources, particularly for vegetarians, and clarifies the benefits of these foods in a balanced diet. The duo also debunks myths around fiber intake and the common appeal to nature fallacy in nutrition. Additionally, they discuss systemic fatigue, resistance band training, and the application of drop sets in workouts. Towards the end, Dr. Colenso-Semple addresses the pseudoscientific claims of nutrient timing with the menstrual cycle, dismissing such notions while encouraging balanced, evidence-based dietary practices. The episode wraps up with a thoughtful reflection on cardiovascular adaptations during calorie deficits and potential injury prevention strategies.

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

5:39 Estrogen and Hypertrophy

15:51 Processed Protein for Vegetarians

21:17 Fiber, GI Tract Hypertrophy, and Physique Athletes

27:58 Naturalistic Fallacies in Nutrition

40:09 LDL cholesterol: How low is "optimal?"

48:23 Systemic Fatigue and Rest Days

55:36 Resistance Band Training

1:00:29 Nutrient Timing and Menstrual Cycles

1:04:21 Resistance training and injuries during activities of daily living

1:08:04 Cardio adaptations during a calorie deficit

1:09:28 Drop sets

This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Mike Zourdos discussing a wide range of topics in exercise science and nutrition. The show begins with a little college football talk before diving into more scientific content. Dr. Zourdos previews his upcoming article on exercise and memory, highlighting the cognitive benefits of aerobic exercise and potential effects of resistance training. Dr. Trexler shares his personal experience with recent surgery and recovery. The hosts cover various topics including protein intake recommendations for muscle building, rep ranges for endurance athletes, and the neurophysiology of appetite regulation. They also discuss recent developments in weight loss medications. Throughout the episode, they engage in a Q&A session, addressing audience questions on subjects such as fat timing in diets, two-a-day workouts, rest times between sets, and combining running with resistance training. The show concludes with a discussion on powerlifting programming, specifically whether squats count towards deadlift volume.

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.

0:04 - Discussion about college football.

8:53 - Dr. Zourdos discusses his upcoming article in MASS about exercise and memory.

25:05 - Dr. Trexler shares details about his recent surgery and recovery process.

33:14 - Discussion on protein intake for muscle building, including recommendations for omnivores and vegans.

37:43 - Advice on rep ranges for endurance athletes doing resistance training.

39:33 - Q&A session covering topics such as fat timing in diets, two-a-day workouts, and lengthened partial repetitions.

45:35 - Discussion on hunger regulation, neurophysiology of appetite, and recent developments in weight loss medications.

57:35 - More Q&A, including topics on combining running and resistance training, rest times between sets, and protein intake for muscle building.

1:08:36 - Final question about whether squats count as deadlift volume in powerlifting programming, followed by closing remarks.

This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of topics related to exercise, nutrition, and physiology, with a particular focus on female-specific issues. They delve into the effects of hormonal contraceptives and menopause on fat loss, emphasizing that while hormonal changes can influence body composition, they don't necessarily make fat loss more challenging when other factors are controlled. The hosts address various questions from the live audience, covering subjects such as dietary fiber intake, grip width for shrugs, the impact of strenuous activity on muscle growth, and the nutritional implications of eating "like a child." They also touch on topics like mixing creatine with alcohol and the research on ultra-processed foods. Towards the end of the episode, they discuss strategies for encouraging family members to engage in physical activity, incorporating insights from behavior change theories.

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.

2:14: Discussion begins on hormonal contraceptives and their effects on hormone profiles.

4:14: Addressing whether hormonal contraceptives influence fat loss.

7:35: Discussion on menopausal, fat loss, and fat distribution.

24:34: Hamstring training.

29:44: Common questions we struggle to answer conclusively.

22:39: Answering a question about dietary fiber intake and its various sources.

36:00: Sources and amounts of dietary fiber

45:00: Addressing a question about grip width for shrugs and trap training variations.

47:30: Discussion on whether strenuous activity (like construction work) inhibits muscle growth.

49:43: Exploring the impact of eating "like an absolute child" on muscle growth.

55:54: Answering a question about mixing creatine with alcohol.

57:46: Hyper-palatable and ultra-processed foods.

1:03:26: Strategies for encouraging family members to engage in physical activity.

In this 53rd episode of "Office Hours Live" by MASS Research Review, hosts Dr. Eric Trexler and Dr. Eric Helms celebrate the show's one-year anniversary while covering a wide range of topics in exercise science and nutrition. The episode begins with a discussion on nasal breathing and the safety of microwaving food in plastic containers, highlighting the hosts' approach to addressing topics outside their primary expertise and their skepticism regarding generalists who purport to be experts in a large number of unrelated topics. They then delve into a detailed explanation of energy systems and substrate utilization during exercise, emphasizing the complexities of fat and carbohydrate metabolism. After that, the hosts offer insights on how to find reliable information about unfamiliar scientific topics to guide evidence-based decisions. The hosts explore exercise programming, discussing the nuances of super sets and their impact on muscle fatigue and growth. They clarify misconceptions about body recomposition and calorie intake, and address various training questions, including deltoid isolation exercises and back workout strategies. The episode concludes with an in-depth look at training muscles at long lengths, specifically focusing on reverse Nordic exercises for quadriceps development.

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.

7:42 - Discussion on nasal breathing.

12:22 - Energy systems and substrate utilization during exercise.

25:52 - Plastic containers and microwave safety.

27:42 - How to approach unfamiliar topics in scientific research.

48:12 - Smith machine quad exercises.

51:54 - Later or earlier weigh ins during contest prep.

53:37 - Energy flux and constrained energy expenditure model.

58:32 - Super sets and exercise programming.

1:03:47 - Body recomposition studies and calorie intake.

1:10:30 - Various questions on training and muscle growth.

1:14:22 - Training at long muscle lengths.

1:17:07 - Wrap-up and final questions.