Should you trust someone because they have a PhD?

Recently Alex published a video titled "Exercise Science is Killing Your Gains"

This prompted a lot of discussions, one with Dr Pak and Dr Milo Wolf that "went nowhere" - to quote Eric Helms, as well as Eric's own reaction on Iron culture

Still I think a lot of people, myself included were left wanting to dig deeper into the rise of anti-science sentiments in the fitness community while simultaneously there is more so called "science-based" content popping up than ever.

So I sat down with Alex, Dr Pak, and Dr Helms for about 2 hours each to peel back the layers on this topic, and at the end I will give you final thoughts. If you are like me and you enjoy these somewhat philosophical conversations about our industry, and how to navigate it and make it better, then you'll get value out of the next hours of discussion.

Kassem and Zac discuss the recent meta regression and how that compares to the previous meta analysis on training to failure. In the second half, Zac ask Kassem about some of the nuances of exercise selection in regards to training to failure.

00:03:21 - Summary of the Meta Regression

00:08:40 - Comparing the Meta Regression to the previous Meta analysis 00:13:12 - Discussing the RIR estimations

00:21:37 - What are the biggest take aways from the two Metas, and single studies.00:33:26 - The non linear relationship of RIR as you approach momentary failure.

00:42:50 - Getting into the nuances of exercise selection variables on failure.

You can find Zac on instagram

@zac.datadrivenstrength

On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy.  Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy.  Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth.

On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy.  Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy.  Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth.

00:02:44 - Squat Depth Study - Kubo Et al

00:12:25 - Adding Hip Thrust/Volume study Kassiano Et al 

00:24:21 -  The Barbalho Study controversy 

00:25:45 - Daniel explains how the Squat vs Hip Thrust Study got funded

00:27:26 - Summary of the Squat vs Hip Thrust Study

00:30:39 - How was the funding used?

00:32:24 - Confidence intervals difference between the glutes vs the thigh muscles

00:36:31 - Does this study provide insight into whether glutes benefit from lengthened biased training?

00:39:52 - Other Confounders besides ROM between the squat and hip thrust 

00:46:55 - Breaking down the hip thrust technique

00:54:12 - Breaking down the squat technique

01:06:53 - Muscle specific proximity to failure differences between the exercises

01:13:44 - Steel manning the conflict of interest argument

Dr. Pak & Milo Wolf join Coach Kassem to discuss the latest research on training at long muscle lengths and its effect on hypertrophy. They also review some of the unsupported claims currently being made and what the research actually suggests.

00:03:00 - What is the latest research on training at longer muscle lengths?

00:10:28 -  How much of a difference does training at longer muscle lengths make?

00:18:00 - Everybody wants to be a science communicator but nobody wants to do any science!

00:19:46 - In the era where the mechanism have not been uncovered, how do we communicate and apply the evidence to individuals. 

00:33:13 - Practical observations from the N1 Lab.  Fatigue, injury, ROI of different exercises.

00:46:45 - Kassem’s best practices.  Real world coaching nuances.

00:52:40 - The unique data from the Pedrosa study ( leg extension partials) 

00:57:38 - Adjacent factors and correlations with training at longer muscle lengths and how it impacts fatigue, volume and effort.  

01:02:34 - Potential pitfalls of training exclusively with lengthened partials. Should we be concerned about regional hypertrophy? 

01:09:24 - Addressing unsubstantiated claims regarding fascicle length.  

 01:17:58 - Do you also need a lengthened biased resistance challenge and not just a longer muscle length?

01:22:03 - Addressing misleading claims around neuromechanical matching.  

01:29:59 - Discussing the research on matching resistance and strength profiles/curves

01:37:00 - Using the lats as an example of problems with oversimplified neuromechanical matching models.  

01:41:15 - The impact of neuromechanical matching on muscle specific RIR.  Biased vs Omni or less specific exercises

01:54:45 - Responding to criticisms of optimizing exercise selection and technique. 

04:41 what does a science based approach look like for coaches