Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations

The Stronger By Science Podcast

Greg and Eric are back with the second episode of Season 2, and it’s a great one. First, the guys discuss a ton of remarkable Feats of Strength from the last few weeks. Next, Greg & Eric answer some listeners’ questions about topics such as fat-free mass index, pre-workout nutrition, building strength without adding muscle, and whether or not you should use touch-and-go reps while deadlifting. That’s followed by a Research Roundup segment, which discusses some fascinating new articles about the relationship between muscle fluid volume and force, the effects of protein intake on bone health, and high-load versus low-load training. After that, Eric gives an explosive update on the drama related to the red meat/processed meat research that has caused quite a stir in the nutrition world. Finally, Greg delivers on his promise and explains how to bake the perfect loaf of sourdough bread.

TIME STAMPS:

(0:01:14) Announcement: Stronger By Science Studies Archive:

• Link: https://www.strongerbyscience.com/studies-archive/ .

(0:08:15) Feats of Strength.

Q&A:

• (0:32:48) What percentage of guys do you think can achieve a fat-free mass index above 25?
• (0:51:35) What are your thoughts on touch-and-go deadlifts versus resetting every rep?
• (0:59:57) Do you think it would be beneficial to implement “diet breaks” while bulking?
• (1:07:16) Do you have any evidence based suggestions for a female who is looking to maintain muscle and gain strength without inducing further hypertrophy?
• (1:20:40) How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake?

Research Roundup:

• (1:27:57) Effects of Dietary Protein Quantity on Bone Quantity following Weight Loss: A Systematic Review and Meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/31301138.
• (1:32:49) Passive muscle tension increases in proportion to intramuscular fluid volume. https://jeb.biologists.org/content/222/21/jeb209668.
• (1:50:48) Resistance Exercise-induced Changes in Muscle Phenotype Are Load Dependent. https://www.ncbi.nlm.nih.gov/pubmed/31306302.

Drama (update):

• (2:01:10) MORE stuff on red meat/processed meat.
• https://jamanetwork.com/journals/jama/fullarticle/2759201?fbclid=IwAR0DN_lQzvP4xowrddgSKID_68szayGFCqAtlOzSQPs5-c0iAj1TW7exZjs.
• https://www.tamus.edu/texas-am-chancellor-calls-on-harvard-to-investigate-its-faculty-members/.

To Play Us Out:

• (2:18:54) How to bake the perfect loaf of sourdough bread.

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