Time stamps, sources, and links
Fat bear week champion reveal (0:23)
Recommended products and more from the SBS team (3:51)
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
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- Join the SBS Facebook group and Subreddit.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
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How close do you need to be to your macro targets? (11:15)
Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable? (22:00)
- First article on the topic: Size vs. Strength: How Important is Muscle Growth For Strength Gains? • Stronger by Science
- More recent article on the topic: Does Muscle Growth Increase Your Potential for Strength Gains?
- Muscle growth IS important for strength gains: Exercise-Induced Myofibrillar Hypertrophy is a Contributory Cause of Gains in Muscle Strength | SpringerLink
- Muscle growth is NOT important for strength gains: Exercise-Induced Changes in Muscle Size do not Contribute to Exercise-Induced Changes in Muscle Strength | SpringerLink
Advice for minimalistic workout routines (37:03)
- Hayden and Pak’s article: Effective Strength Training for the Time-Poor • Stronger by Science
- Exercise quantity and longevity: How do exercise volume and intensity impact longevity? • Stronger by Science
- Bickel paper: Exercise dosing to retain resistance training adaptations in young and older adults
- Other relevant articles: A Guide to Detraining: How to Mitigate Losses and Get Back to Full Strength
- Minimum effective dose meta: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
- Pak’s PhD research on the topic: The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters
Thoughts on training to failure (both hypertrophy and fatigue) (57:16)
- Recent meta-regression: View of Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy
- Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): The Evidence is Lacking for “Effective Reps”
- Martorelli study: Strength Training with Repetitions to Failure does not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women – PMC
- MASS article on eccentric vs. concentric muscle damage over time
- Study covered in the MASS article: Eccentric exercise per se does not affect muscle damage biomarkers: early and late phase adaptations
Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48)
- CrossFit systematic review: The Benefits and Risks of CrossFit: A Systematic Review – Jena Meyer, Janet Morrison, Julie Zuniga, 2017