Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.
New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24)
Fat Bear Week Controversy: Completely and Totally Vindicated (6:22)
Increase explosiveness with ONE WEIRD TRICK (10:42)
Background info about accommodating resistance (bands and chains) (10:56)
Meta-analysis: Do bands and chains increase maximal strength? (17:36)
An overview on key determinants of maximal strength versus jump height (19:42)
Band Study #1: Shi et al (28:06)
- Effects of variable resistance training within complex training on neuromuscular adaptations in collegiate basketball players
Band Study #2: Katushabe and Kramer (32:07)
- Effects of Combined Power Band Resistance Training on Sprint Speed, Agility, Vertical Jump Height, and Strength in Collegiate Soccer Players
Band Study #3: Joy et al (32:40)
Band Study #4: Andersen et al (34:03)
Summarizing the available evidence (35:27)
Conclusions and practical applications (37:49)
What’s the actual energy cost of exercise? (47:55)
What is exercise energy compensation? (48:36)
Cardio is less effective for fat loss than mathematically predicted (48:51)
Additive versus constrained models of total daily energy expenditure (52:54)
The relationship between biological sex and exercise energy compensation (1:01:44)
The relationship between physical activity level and exercise energy compensation (1:02:17)
The relationship between energy balance and exercise energy compensation (1:03:06)
- Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models
The relationship between BMI and exercise energy compensation (1:05:09)
The utility of estimating the net added energy cost of exercise (1:15:20)
How to use our new exercise energy calculator (1:25:05)
How to NOT use our new exercise energy calculator (1:28:41)
Miscellaneous (off-topic) closing thoughts (1:35:44)
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