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By StrongerByScience.com
4.6
831831 ratings
The podcast currently has 165 episodes available.
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
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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/
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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]
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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]
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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]
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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]
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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]
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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
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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]
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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]
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