144 min listen
Stretch-Mediated Hypertrophy and Reverse Dieting
Stretch-Mediated Hypertrophy and Reverse Dieting
ratings:
Length:
153 minutes
Released:
Sep 15, 2022
Format:
Podcast episode
Description
We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting. SUPPORT THE PODCASTJoin the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expect coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.Bulk SupplementsFinally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements (0:00)Opening segment: mandatory open-access academic publishing (5:27)White House requires immediate public access to all U.S.-funded research papers by 2025Greg’s segment: stretch-mediated hypertrophy (19:15)References:Can stretching directly cause muscle growth?Stronger By Science Research Spotlight post on InstagramEffect of range of motion in heavy load squatting on muscle and tendon adaptationsPartial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengthsMuscle Architectural and Functional Adaptations Following 12-Weeks of Stretching in Adolescent Female AthletesStretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemiiInfluence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and FlexibilityPartial versus full-ROM for hypertrophy (21:58)Partial ROM at different muscle lengths (24:08)Loaded stretching for calf growth (29:10)“Proof-of-concept” studies (36:13)More intensive calf stretching for hypertrophy (37:57)Eric’s segment: reverse dieting (49:32)References:Reverse Dieting: Hype Versus EvidencePotential conflicts of interest and background information (53:07)Overview of metabolic adaptation and relative energy deficiency (56:42)The theoretical basis (and resulting claims) for reverse dieting (1:00:49)Pertinent questions to be answered in this segment (1:05:29)Metabolic adaptation versus metabolic damage (1:06:41)To what extent does metabolic adaptation actually interfere with weight loss and weight maintenance? (1:11:20)Is dieting with a higher calorie target actually easier? (1:21:17)Why the metabolic phenotype research casts serious doubts on reverse dieting (1:24:07)Empirical data from physique athletes (1:33:20)Overfeeding at natural body weight versus weight regain after dieting (1:38:22)Empirical data from the Minnesota Starvation Experiment (1:47:15)Important clarifications (1:53:26)Illusions that make reverse dieting seem way more effective than it is (1:54:56)Is there ever a good reason to reverse diet? (2:18:56)Practical applications and conclusions (2:23:52)
Released:
Sep 15, 2022
Format:
Podcast episode
Titles in the series (100)
Caffeine and Health, Sex-Based Caffeine Differences, and IPF World Champion Natalie Hanson: In Episode 6, Greg and Eric discuss two recent studies about caffeine. One paper has been all over the media, with headlines suggesting that there’s no harm in drinking 25 cups of coffee per day. The other study sought to determine if men and women have the same response to a pre-exercise dose of caffeine. Greg and Eric are also joined by IPF World Champion Natalie Hanson to discuss her most recent world championship, raw vs. equipped powerlifting, and some challenges that women face in fitness and powerlifting. by The Stronger By Science Podcast