144 min listen
Differences in Gains Between Individuals, and What You Can Do About It
Differences in Gains Between Individuals, and What You Can Do About It
ratings:
Length:
119 minutes
Released:
Oct 10, 2022
Format:
Podcast episode
Description
In today's episode, Eric briefly addresses some feedback and responses to his previous article and segment about reverse dieting. After that, it’s all about differences in gains between individuals. Greg begins by exploring research that describes the degree to which training-induced improvements in strength, muscularity, and aerobic fitness vary from person to person. After that, Greg leans on the available research to provide evidence-based advice about what you can actually do about it, particularly if you suspect that you’re experiencing below-average gains. 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)Reverse dieting: feedback, responses, and a clarification (2:17)Reverse Dieting: Hype Versus EvidenceFeat of Strength (22:10)Jamal BrownerHow much do muscle growth and strength gains differ between people? (25:10)Genetics And Strength Training: Just How Different Are We?Hypertrophy variation in response to resistance training (29:08)Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans (Bamman, 2007)Strength and hypertrophy variation in response to resistance training (33:10)Variability in muscle size and strength gain after unilateral resistance training (Hubal, 2005)Aerobic fitness variation in response to endurance training (36:56)Familial aggregation of VO2max response to exercise training: results from the HERITAGE Family Study (Bouchard, 1999)How much do strength gains vary? A look at SBS survey data and empirical data across the field (39:08)Improbable Data Patterns In The Work Of Barbalho Et Al: An ExplainerData-Based Muscle, Strength, And Fat-Loss Targets To Set Realistic Training GoalsWhy is there so much inter-individual variability? (50:09)Genetics of muscle strength and power: polygenic profile similarity limits skeletal muscle performancePotent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysisHigh responders to resistance exercise training demonstrate differential regulation of skeletal muscle microRNA expressionPhysiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research DirectionsCluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humansMuscle Androgen Receptor Content but Not Systemic Hormones Is Associated With Resistance Training-Induced Skeletal Muscle Hypertrophy in Healthy, Young MenDo Non-Responders to Exercise Exist—and If So, What Should We Do About Them?What can you do about it? (59:21)Make sure you have your ducks in a row outside of the gym (1:00:01)Keep training (1:02:33)Separate Effects of Intensity and Amount of Exercise on Interindividual Cardiorespiratory Fitness ResponseTrain more/harder (1:05:37)Refuting the myth of non‐response to exercise training: ‘non‐responders’ do respond to higher dose of trainingMeasure more variables (1:12:52)There Are No Nonresponders to Resistance-Type Exercise Training in Older Men and WomenExperiment with different training styles (1:18:28)Different load intensi
Released:
Oct 10, 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