Higher volumes tend to lead to more muscle growth and larger strength gains, but not everyone responds to higher volumes in the same way. A recent study found that people who respond better to higher volumes may do so due to an increase in ribosomal content of their muscle fibers.
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Modest Glycogen Depletion May Impact Lifting Performance More Than You Think
Some fitness professionals have questioned the importance of dietary carbohydrate, given that resistance training only depletes 24-40% of muscle glycogen. New data suggest that small reductions in muscle glycogen might have bigger performance impacts than once thought. Read on to learn about some very important carbohydrate research.
Capsaicin, Multivitamins, and Time Off
In today’s episode, Greg and Eric discuss some Good News and Feats of Strength, in addition to a quick update about the new nutrition app that is in development. After that, Eric has a Research Roundup segment that covers capsaicin supplementation for performance and ketogenic diets for hypertrophy. That’s followed by a Coach’s Corner in which Greg discusses how to navigate vacations and potential periods of time away from the gym. After that, Greg and Eric answer some listener questions, and Greg wraps up the show by telling his harrowing tale of undergoing a fitness assessment in a commercial gym.
Beta-Alanine, Training Frequency, and Strength for Hypertrophy
In today’s episode, Greg and Eric announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development. After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation, and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more. Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment. Finally, Greg and Eric wrap up the show by answering a few questions from listeners.
Research Spotlight: Presence of spotters improves bench press performance
Research Spotlight articles share concise breakdowns of interesting studies. The study reviewed is “Presence of Spotters Improved Bench Press Performance: A Deception Study” by Sheridan et al.
Research Spotlight: Whole egg vs. egg white ingestion during 12 weeks of resistance training
Research Spotlight articles share concise breakdowns of interesting studies. The study reviewed is “Whole Egg Vs. Egg White Ingestion During 12 Weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial” by Bagheri et al.
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