Vitamin D deficiency is shockingly common in athletes, and low levels are associated with reduced strength. A recent meta-analysis suggested that vitamin D supplementation failed to enhance strength in athletes, but there’s more to this paper than meets the eye. Read on to figure out if vitamin D supplementation might be worth considering.
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The Evidence for Myonuclear Muscle Memory May be Murkier Than Commonly Believed
It’s commonly believed that myonuclei – the “control centers” of muscle fibers – are added to muscle fibers when fibers grow, but aren’t lost by fibers when they shrink, facilitating muscle re-growth. This is a proposed mechanism for the phenomenon of “muscle memory.” However, a recent review suggests that the data is less conclusive than people may realize.
P-Ratios, Ischemic Preconditioning, and Q&A
This is the final episode of season 3, and it features a couple of really in-depth research reviews. After some Good News and Feats of Strength, Eric takes a deep dive into a commonly-held belief in the evidence-based fitness world, and discusses whether or not getting lean will enhance your ability to gain muscle by improving your insulin sensitivity and increasing your p-ratio. After that, Greg has an excellent review covering the topic of ischemic preconditioning, followed by a Q&A segment in which Greg and Eric answer a couple of common questions with some very practical applications.
Protein, Fish Oil, Glycogen, and What Limits Muscle Growth
This is the final episode of 2020, and it’s a science-heavy episode packed full of information. After some Good News and Feats of Strength, Eric revisits a couple of previous segments and social media posts about optimal protein intakes and the potential benefits of fish oil. Greg got some new information about a paper evaluating the use of strength blocks to increase hypertrophy, so he revisits that topic as well. Finally, Greg and Eric share some new research reviews about the importance of muscle glycogen depletion for lifters and biological factors that may limit the growth of muscle fibers, followed by a sincere “thank you” to close out the year.
HOW TO SQUAT: THE DEFINITIVE GUIDE
No matter your goals, squats should probably be at the core of your training program. Learn how to start adding weight now.
How to Bench: The Definitive Guide
Do you want to learn how to bench, or learn how to bench better? This guide will teach you everything you need to know.
How to Deadlift: The Definitive Guide
The deadlift is one of the best exercises you can do to build muscle and strength. Take your deadlift to the next level with this guide.
Monthly research review by Greg Nuckols, Eric Helms, and Mike Zourdos. Learn to easily interpret and apply the latest strength, hypertrophy, and nutrition science. Download a free sample issue or subscribe now.
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