Every week on the podcast, Greg Nuckols and Eric Trexler answer listeners’ questions and ask industry experts about anything and everything related to training, nutrition, science, and life in general.
Here, we’ve compiled all of the training questions answered on the podcast so you can quickly jump around and find the content you’re most interested in.
You should also subscribe on Apple Podcasts, Google Podcasts, Stitcher, or wherever you get your podcasts to make sure you’re getting new episodes and answers to your questions every week.
All training questions
- Programming and Exercise Selection
- What are the technique requirements in powerlifting versus strongman?
- How do you balance general strength training versus event training in strongman?
- Most powerlifters and bodybuilders think in terms of sets and reps. How do you program for events like carries and holds?
- In a good powerlifting program, how much time or volume should be spent on hypertrophy work, and how should this change based on training experience and in-season versus off-season training?
- I want to look jacked. How do I know if I am strong enough to be messing with bodybuilding-style training and accessory work? Should I just be focused on getting stronger until my main lifts are more competitive?
- How do Greg and Eric approach deloads? What do deloads look like? How often do we do them? Why do we do them?
- Do either of you have any recommendations for someone preparing for their first powerlifting meet?
- I have two powerlifting meets, separated four weeks apart. How do I train to be peaked for both of them?
- What are the best exercises for increasing quadriceps size and strength to help with squatting?
- Which training approach is preferable for strength: daily undulating periodization (DUP) within blocks, or high-frequency Norwegian-style training?
- What do the data say about training frequency for strength development?
- What exercise would you use for mechanical tension/overload for the chest when not doing the bench press?
- Do weighted thrusts help squats much?
- In terms of hypertrophy, how do routines with sets of 20-30 repetitions differ in comparison to a similar volume of sets in the 8-12 rep range?
- Do you have to squat to reach your ultimate deadlift potential?
- What exercises would you base a routine around for non-powerlifters?
- Do you still believe that planks increase hip mobility?
- What is the best resource for someone looking for corrective exercises for their particular faulty movement pattern?
- What is the best way to calculate volume for hypertrophy training?
- How important are warm-ups, and what constitutes an effective warm-up? What are some common misconceptions about warm-ups?
- Is it beneficial to include incline chest exercises in your program?
- How is the concept of functional overreaching applicable in a hypertrophy training block and how often would you advise to use this technique? How would you best reap the benefits of supercompensation following a successful overreaching period?
- What is the most pragmatic and valid way to objectively measure fatigue?
- Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used?
- How do I prevent my traps from getting too big?
- Can we train to intentionally change the fiber type of a muscle?
- Which exercises are overrated? Which exercises are underrated?
- For the folks with anterior pelvic tilt, what are some tips for maintaining a neutral pelvis while squatting and deadlifting?
- Greg has previously talked about turning a good hypertrophy program into a good strength program by adding some singles. Practically speaking, how do you implement this strategy?
- Does volume or intensity drive strength gains?
- Is ‘junk volume’ a real thing?
- Is there any carry over or need to develop strength in the 1-5 rep range in order for that strength to be carried over into the 8-12 rep range for hypertrophy promotion?
- When in a caloric deficit, should you reduce training volume, or training intensity?
- How should you train for explosive activities, such as parkour?
- Should you change the way you train as you approach the age of 40 (and beyond)? How and why do performance and recovery change as we age?
- What does the research say about blood flow restriction training?
- What are some different strategies for peaking for a bodybuilding competition?
- How hard is it to transition from raw to equipped powerlifting? How long does it take to learn to use the equipment effectively and refine your technique?
- Which muscle groups are really targeted by the back squat?
- What are a lot of bodybuilders getting wrong these days? (Discussion: Ideal training frequency for bodybuilding)
- Is bodybuilding unhealthy? Should it be encouraged?
- What is the evidence for “effective reps”?
- What lifts do you use for training vs. competition?
- What is the best approach for increasing strength endurance (that is, increasing maximum reps for a given exercise)?
- What is the relationship between training frequency and recoverable volume? Spreading work across more sessions seems as if it would allow more to be done, but is a minimum volume per session necessary to get sufficient stimulus?
- What are the best ways to improve speed using resistance training?
- How important is it for trainees to experiment with different training styles to see what methods may work best for them? How would you recommend organizing an experimental period of training to see if for example you respond better to speed or power training and what should be measured/benchmarked against?
- What things have contributed most to your success in powerlifting/bodybuilding?
- What glaring weaknesses would a typical powerlifter or bodybuilder have if they wanted to transition to strongman?
- General Training Questions
- Is completely eschewing the deadlift and all deadlift variations acceptable from a bodybuilding standpoint? If so, can you name a couple of accomplished bodybuilders who have reached their level without incorporating deadlifts into their training? To what extent can I make up for deadlift gains with a bunch of other exercises targeting the posterior chain, forearms, and upper traps?
- I’ve noticed that as my lifts have gotten stronger, my rest periods are becoming longer. What’s the mechanism behind that?
- What does the literature say about rest time between sets for maximizing hypertrophy versus maximizing strength? Is it possible to take too much or little?
- How does chronological age affect potential training status? Do you limit your potential by starting to lift later in life?
- What’s the best and most accurate way to track daily energy expenditure? Are Fitbits the best option?
- I’ve been lifting for many years, but I’m still far from my “genetic potential,” according to an online calculator. Am I advanced or intermediate?
- What are the chronic effects of resistance training on hormone levels?
- Do connective tissues display a delayed response to resistance training? If so, what does Greg know about it?
- When we do resistance exercise, how long does it take for hypertrophy to manifest?
- Do you know how intra-abdominal pressure is measured?
- I’ve read that having a lower body fat percentage is more conducive to building muscle/strength. Is there truth to this, or is the change in body function/hormones negligible between high and low body fat percentage?
- How possible is it that eccentric overload causes preferential hypertrophy of titin, meaning that people who only perform conventional training get a percentage of the available gains? What study designs/tools (blood markers, biopsies) would you use to test? If true, what kind of difference do you feel it would amount to?
- At what point do you see diminished returns when it comes to the health benefits of getting stronger?
- How do your genes, and even just knowing about your genes, affect your performance and physiology?
- Which makes a bigger difference: your actual genes, or your perception of your genetic predisposition? Is direct-to-consumer genetic testing a good idea for determining your athletic potential?
- How variable are responses to resistance training (strength, hypertrophy)?
- How do you find a strongman gym? How can you train for strongman if there’s not a strongman gym nearby? How do you find competitions in your area?
- Coaching
- Belts, Shoes, and Lifting Gear
- Sex Differences
- Most research uses men as a sample population. Do you think that the findings apply to women in equal measure?
- How do birth control and menstrual cycle hormones affect periodization? Should I program with that in mind?
- Do men and women experience the same performance effects from caffeine?
- What is the gap between male research and female research in exercise science?
- What are some unique challenges or social pressures that women experience in strength sports?
- What are some steps that people can take to help shift attitudes and help women feel more comfortable in strength sports and other fitness communities?
- What did Greg uncover doing his master’s research on sex differences in fatigue and recovery?
- Concurrent Training and Cardio
- Muscle Physiology
- Why are satellite cells and myonuclei important for muscle physiology?
- Why do so many studies measure satellite cells instead of myonuclei?
- What is muscle memory?
- To what degree is satellite cell activation predictive of the accumulation of myonuclei? What are the mechanisms that contribute to myonuclear accretion? Are there important physiological roles of satellite cells that do not become activated?
- Why do muscles eventually stop growing?
- What are the implications of the recent news about histone lactylation linking metabolism and gene regulation?
- What are the effects of phototherapy on exercise performance and recovery from exercise?
Programming and Exercise Selection
What are the technique requirements in powerlifting versus strongman?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
How do you balance general strength training versus event training in strongman?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
Most powerlifters and bodybuilders think in terms of sets and reps. How do you program for events like carries and holds?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
In a good powerlifting program, how much time or volume should be spent on hypertrophy work, and how should this change based on training experience and in-season versus off-season training?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
I want to look jacked. How do I know if I am strong enough to be messing with bodybuilding-style training and accessory work? Should I just be focused on getting stronger until my main lifts are more competitive?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
How do Greg and Eric approach deloads? What do deloads look like? How often do we do them? Why do we do them?
Episode 22: Red Meat, Deloads, and Pain with Dr. Michael Ray
Do either of you have any recommendations for someone preparing for their first powerlifting meet?
Episode 21: Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
I have two powerlifting meets, separated four weeks apart. How do I train to be peaked for both of them?
Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
What are the best exercises for increasing quadriceps size and strength to help with squatting?
Episode 21: Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
Which training approach is preferable for strength: daily undulating periodization (DUP) within blocks, or high-frequency Norwegian-style training?
Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
What do the data say about training frequency for strength development?
Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
What exercise would you use for mechanical tension/overload for the chest when not doing the bench press?
Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
Do weighted thrusts help squats much?
Episode 19: Q&A: Fasted Training, Training Frequency, and How Much Research is Enough?
In terms of hypertrophy, how do routines with sets of 20-30 repetitions differ in comparison to a similar volume of sets in the 8-12 rep range?
Episode 17: Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
Do you have to squat to reach your ultimate deadlift potential?
Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
What exercises would you base a routine around for non-powerlifters?
Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
Do you still believe that planks increase hip mobility?
Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
What is the best resource for someone looking for corrective exercises for their particular faulty movement pattern?
Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
What is the best way to calculate volume for hypertrophy training?
Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
How important are warm-ups, and what constitutes an effective warm-up? What are some common misconceptions about warm-ups?
Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
Is it beneficial to include incline chest exercises in your program?
Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
How is the concept of functional overreaching applicable in a hypertrophy training block and how often would you advise to use this technique? How would you best reap the benefits of supercompensation following a successful overreaching period?
Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
What is the most pragmatic and valid way to objectively measure fatigue?
Episode 13: Q&A: Warming Up, Calculating Volume, Assessing Fatigue, and Creatine Non-Responders
Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
How do I prevent my traps from getting too big?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
Can we train to intentionally change the fiber type of a muscle?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
Which exercises are overrated? Which exercises are underrated?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
For the folks with anterior pelvic tilt, what are some tips for maintaining a neutral pelvis while squatting and deadlifting?
Greg has previously talked about turning a good hypertrophy program into a good strength program by adding some singles. Practically speaking, how do you implement this strategy?
Does volume or intensity drive strength gains?
Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
Is ‘junk volume’ a real thing?
Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
Is there any carry over or need to develop strength in the 1-5 rep range in order for that strength to be carried over into the 8-12 rep range for hypertrophy promotion?
Meta-analysis of high load vs. low-load training; similar hypertrophy in spite of different strength gains. Also worth noting that the theory behind reverse linear periodization (starting with low volume/high intensity and progressing to high volume/lower intensity) is that early strength gains will help lead to more hypertrophy, but that’s never panned out in the research (one example here).
Episode 5: Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
When in a caloric deficit, should you reduce training volume, or training intensity?
Localized depletion of stored glycogen.
Episode 5: Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
How should you train for explosive activities, such as parkour?
Individualized programming for people with force vs. velocity deficits.
Episode 5: Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
Should you change the way you train as you approach the age of 40 (and beyond)? How and why do performance and recovery change as we age?
Episode 3: Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
What does the research say about blood flow restriction training?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
What are some different strategies for peaking for a bodybuilding competition?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
How hard is it to transition from raw to equipped powerlifting? How long does it take to learn to use the equipment effectively and refine your technique?
Which muscle groups are really targeted by the back squat?
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
What are a lot of bodybuilders getting wrong these days? (Discussion: Ideal training frequency for bodybuilding)
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
Is bodybuilding unhealthy? Should it be encouraged?
Episode 8: Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms
What is the evidence for “effective reps”?
Episode 18: Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple
What lifts do you use for training vs. competition?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
What is the best approach for increasing strength endurance (that is, increasing maximum reps for a given exercise)?
Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training
What is the relationship between training frequency and recoverable volume? Spreading work across more sessions seems as if it would allow more to be done, but is a minimum volume per session necessary to get sufficient stimulus?
Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training
What are the best ways to improve speed using resistance training?
Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training
How important is it for trainees to experiment with different training styles to see what methods may work best for them? How would you recommend organizing an experimental period of training to see if for example you respond better to speed or power training and what should be measured/benchmarked against?
Episode 23: Q&A: Carbs, Sodium, and Experimenting with Your Training
What things have contributed most to your success in powerlifting/bodybuilding?
Episode 5: Q&A: Dropping Weight, Building Strength to Promote Hypertrophy, and Training Around Pain
What glaring weaknesses would a typical powerlifter or bodybuilder have if they wanted to transition to strongman?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
General Training Questions
Is completely eschewing the deadlift and all deadlift variations acceptable from a bodybuilding standpoint? If so, can you name a couple of accomplished bodybuilders who have reached their level without incorporating deadlifts into their training? To what extent can I make up for deadlift gains with a bunch of other exercises targeting the posterior chain, forearms, and upper traps?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
I’ve noticed that as my lifts have gotten stronger, my rest periods are becoming longer. What’s the mechanism behind that?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
What does the literature say about rest time between sets for maximizing hypertrophy versus maximizing strength? Is it possible to take too much or little?
Episode 25: Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters
How does chronological age affect potential training status? Do you limit your potential by starting to lift later in life?
Episode 21: Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
What’s the best and most accurate way to track daily energy expenditure? Are Fitbits the best option?
Episode 15: Q&A: Keto, Rapid Fat Loss, Deadlifts, and Faulty Movement Patterns
I’ve been lifting for many years, but I’m still far from my “genetic potential,” according to an online calculator. Am I advanced or intermediate?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
What are the chronic effects of resistance training on hormone levels?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
Do connective tissues display a delayed response to resistance training? If so, what does Greg know about it?
When we do resistance exercise, how long does it take for hypertrophy to manifest?
Do you know how intra-abdominal pressure is measured?
I’ve read that having a lower body fat percentage is more conducive to building muscle/strength. Is there truth to this, or is the change in body function/hormones negligible between high and low body fat percentage?
Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
How possible is it that eccentric overload causes preferential hypertrophy of titin, meaning that people who only perform conventional training get a percentage of the available gains? What study designs/tools (blood markers, biopsies) would you use to test? If true, what kind of difference do you feel it would amount to?
Episode 7: Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness
At what point do you see diminished returns when it comes to the health benefits of getting stronger?
Episode 3: Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
How do your genes, and even just knowing about your genes, affect your performance and physiology?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
Which makes a bigger difference: your actual genes, or your perception of your genetic predisposition? Is direct-to-consumer genetic testing a good idea for determining your athletic potential?
Episode 1: Creatine, Genetics, and Dr. Peter Fitschen
How variable are responses to resistance training (strength, hypertrophy)?
Episode 14: Sleep, Response Heterogeneity, and Dr. Brandon Roberts
How do you find a strongman gym? How can you train for strongman if there’s not a strongman gym nearby? How do you find competitions in your area?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
Coaching
How do you help clients that struggle with motivation, emotional decision-making, or taking responsibility for their decisions?
Can you improve your lifting technique by overexaggerating cues?
Episode 10: Coaching Cues, Fat-Free Mass Index, Non-Responders, and Dr. Brad Dieter
What are some mistakes that coaches make when working with beginners?
Episode 12: Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley
Belts, Shoes, and Lifting Gear
What are the benefits of using weightlifting shoes (with an elevated heel) for squat and leg press?
Episode 11: Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises
Which is better: 10mm or 13mm belt?
For an advanced lifter, is beltless training useless?
Episode 3: Q&A: Beltless Training, Leucine, and the Health Benefits of Strength
Sex Differences
Most research uses men as a sample population. Do you think that the findings apply to women in equal measure?
Episode 21: Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips
How do birth control and menstrual cycle hormones affect periodization? Should I program with that in mind?
Do men and women experience the same performance effects from caffeine?
What is the gap between male research and female research in exercise science?
What are some steps that people can take to help shift attitudes and help women feel more comfortable in strength sports and other fitness communities?
What did Greg uncover doing his master’s research on sex differences in fatigue and recovery?
Episode 2: Sex Differences in Fatigue and Recovery, and Dr. Jason Cholewa
Concurrent Training and Cardio
What are the best ways to do concurrent training (i.e., combining cardio with resistance training)?
Study discussed: 1
Episode 17: Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research
Muscle Physiology
Why are satellite cells and myonuclei important for muscle physiology?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
Why do so many studies measure satellite cells instead of myonuclei?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
What is muscle memory?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
To what degree is satellite cell activation predictive of the accumulation of myonuclei? What are the mechanisms that contribute to myonuclear accretion? Are there important physiological roles of satellite cells that do not become activated?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
Why do muscles eventually stop growing?
Episode 20: Reading Research, the Placebo Diet, Muscle Memory, and Alex Kolliari-Turner
What are the implications of the recent news about histone lactylation linking metabolism and gene regulation?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh
What are the effects of phototherapy on exercise performance and recovery from exercise?
Episode 26: Protein, Fiber, Phototherapy, and Intro to Strongman with James Deffinbaugh