The Stronger By Science Podcast

TIME STAMPS

00:05:58 - Question 01 - Strength & Longevity

00:25:23 - Question 02 - Progressive Overload and Bodyweight

00:34:40 - Question 03 - Resistance Curve vs. Range of Motion

00:41:43 - Question 04 - Bulking, Metabolism and Weight Gain

00:51:15 - Question 05 - Hypertrophy vs. Rest Times

01:03:15 - Question 06 - PEDs in Professional Sports

01:27:05 - Question 07 - Training/Nutrition Program for Teens

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Email your questions to [email protected]!

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com

BMR article series: https://macrofactorapp.com/articles/bmr/

TIME STAMPS
0:00:32 – Important announcement

0:12:00 – Why discuss BMR?

0:16:00 – What is BMR (terminology)?

0:20:40 – Determinants of BMR

https://macrofactorapp.com/best-bmr-equations/

https://macrofactorapp.com/determines-basal-metabolic-rate/

0:24:05 – The (In)accuracy of BMR prediction equations

https://macrofactorapp.com/metabolism/

0:40:00 – Impact of Sex on BMR

https://macrofactorapp.com/sex-basal-metabolic-rate/

49:05 – Impact of age and weight loss on BMR

https://macrofactorapp.com/aging-and-metabolism/

https://macrofactorapp.com/weight-loss-bmr/

Brief aside: total variability and PCOS:

https://macrofactorapp.com/range-of-bmrs/

https://macrofactorapp.com/pcos-bmr/

58:00 – Impact of weight gain on BMR

https://macrofactorapp.com/weight-gain-bmr/

1:08:10 – Why athletes have higher BMRs

https://macrofactorapp.com/athlete-bmr/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Pak and Milo break down the research around how to warm-up for maximum muscle growth and strength. What should your warm-up strategy be? Finally, they cover some questions asked by listeners.

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here

00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations

00:27:26 - Warming Up for Hypertrophy - Studies in Detail

00:38:20 - Takeaways

00:47:44 - Audience Q&A

Want to get your question answered on the show? Send a voice memo to [email protected]

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up?

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-141

00:06:30 - Personal Experience With Warm-Ups

00:15:52 - The Purpose of Warming Up

00:24:13 - Warm-Up Effects

00:45:30 - Stretching and Injury Prevention

01:14:13 - Warm-Ups and Injury Prevention

Want to get your question answered on the show? Send a voice memo to [email protected]

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-140

00:10:26 - Forcing Advanced Periodization

00:38:42 - High Reps for Hypertrophy

00:49:00 - Getting Strong to Get Big

01:01:17 - All You Need Is A Few Exercises

01:07:18 - Audience Q&A

Want to get your question answered on the show? Send a voice memo to [email protected]
 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the overhead press being the one true lift.

TIME STAMPS

00:02:51 - Aggressive Fat Loss

00:18:38 - Cheat Reps vs. Strict Reps

00:27:21 - Studies in Beginners

00:40:58 - Exercise Stability for Building Muscle

00:49:49 - Optimal Doesn't Exist

00:57:49 - Experiment With What Works for You

01:28:31 - Science vs Bodybuilder Knowledge

01:44:00 - The Pump

01:55:55 - Overhead Press

Want to get your question answered on the show? Send a voice memo to [email protected] 

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Greg, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth. 

Note: The full list of  sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138

TIME STAMPS

00:03:47 - Personal Experiences with Bulking

00:12:42 - Most relevant studies

00:52:08 - Other Studies

01:13:32 - Audience Q&A

Want to get your question answered on the show? Send a voice memo to [email protected]

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Pak and Milo discuss time-efficient training strategies for hypertrophy and strength, debunking the myth that you need to spend countless hours in the gym to see significant gains. 
 

TIME STAMPS

00:07:40 - Why is Time Efficiency Important?

00:14:21 - Antagonistic Paired Supersets

00:30:42 - Drop Sets

00:43:03 - Additional Tips

01:07:07 - Strength Training Tips

01:10:48 - Audience Q&A

Note: The full list of sources and notes can be found on the episode page on here

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training?

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here

00:06:00 - Intro to powerbuilding: personal experience and existing studies

00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload

00:49:54 - How much potential gains are missed?

00:56:59 - Implementation

01:06:37 - Common mistakes

01:15:02 - Audience Q&A

Want to get your question answered on the show? Send a voice memo to [email protected]

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited.

Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135

TIME STAMPS

00:45:45 - Fiber orientation and neuromechanical matching

01:41:36 - Ad Break

01:41:41 Why the lack of direct evidence for back training?

02:01:09 - Practical takeaways

02:17:59 - Audience Q&A

Want to get your question answered on the show? Send a voice memo to [email protected]

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.