Accommodating Resistance for Power; Net Energy Cost of Exercise

Episode summary

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.

Time stamps

Intro/Announcements (0:00)

• Join the Research Spotlight newsletter

New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24)

• Neck Strength Training: Are Deadlifts And Shrugs Enough?

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)

• Effects of Variable Resistance Training on Maximal Strength: A Meta-analysis

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)

• Elastic Bands as a Component of Periodized Resistance Training

Band Study #4: Andersen et al (34:03)

• Elastic Bands in Combination With Free Weights in Strength Training

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)

• Effect of Aerobic Exercise-induced Weight Loss on the Components of Daily Energy Expenditure

Additive versus constrained models of total daily energy expenditure (52:54)

• Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans

The relationship between biological sex and exercise energy compensation (1:01:44)

• Energy compensation and adiposity in humans

The relationship between physical activity level and exercise energy compensation (1:02:17)

• Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans

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)

• Energy compensation and adiposity in humans

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)

• Exercise calorie calculator: How many calories do you burn during exercise?

How to NOT use our new exercise energy calculator (1:28:41)

Miscellaneous (off-topic) closing thoughts (1:35:44)

Video version

Support the podcast

Join 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.

MacroFactor

• If 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.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, 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.