MASS Office Hours MASS Research Review

The MASS crew is taking a week off from live episodes, but we hope you'll enjoy this pre-recorded video from the MASS Research Review. Rest redistribution sets and cluster sets are both referred to as alternative set structures. What exactly are these alternative set structures and are they beneficial? This video reviews the research on the advanced concepts and discuss when and how to implement them.



You can download the MASS time-efficient training guide here:



https://massresearchreview.com



The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!



If you'd like to submit a question ahead of time, please use this link:



https://massresearchreview.com/office-hours/

In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss a variety of topics related to strength training and nutrition. They begin by announcing the successful dissertation defense of Dr. Zourdos' PhD student, Zach Robinson. Dr. Zourdos then discusses a new study on training beyond muscular failure using partial repetitions. The Q&A portion includes questions on optimal training frequency and split routines, the benefits of a strong upper back for powerlifting, how to adjust calorie intake when transitioning between cutting and bulking, the relationship between squat technique and vertical jump performance, advice for someone engaging in “mandatory” cardiovascular training while pursuing strength and hypertrophy, and much more. Throughout the episode, Drs. Trexler and Zourdos provide practical, science-based recommendations while engaging with the live audience.



You can download the MASS time-efficient training guide here:



https://massresearchreview.com



The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! 



If you'd like to submit a question ahead of time, please use this link: 



https://massresearchreview.com/office-hours/



Time stamps:

0:00 - Intro

6:21 - Dr. Zourdos discusses a new study by Larsen et al about training "beyond failure" (lengthened partials after concentric failure)

16:23 - Full-body versus split-body training

28:33 - Why do my joints hurt more when I sleep less, and what can I do about it?

36:57 - Do powerlifters benefit from building a big, strong upper back?

41:06 - Should a beginner/intermediate lifter use periodized strength and hypertrophy blocks or pursue a hybrid "powerbuilding" program instead?

48:11 - Can progressive overload in the 5-8 rep per set range maximize 1RM strength?

54:05 - How to transition between cutting and bulking phases

1:03:55 - Explosive half/quarter squats for jump height

1:08:04 - Question about concurrent training and time of day

In this episode of the MASS Research Review podcast, hosts Eric Trexler and Eric Helms discuss a recent article on the effects of saturated fat on body composition and dive into a variety of listener questions related to nutrition and training. The episode covers topics such as the ideal ranges for fat intake, the potential downsides of high saturated fat consumption, and the difficulty of adhering to very low-fat diets. The hosts also address questions about optimizing training and nutrition when dealing with stress or sleep deprivation, the benefits of walking for reducing sedentary time, and strategies for bringing up underdeveloped muscle groups. They discuss the potential advantages of intermittent fasting approaches for muscle gain, the importance of individualization when it comes to training volume, and the factors to consider when programming rest periods and tempo for hypertrophy. The episode also touches on the relationship between carbohydrate intake and diabetes risk, the concerns associated with rapid post-competition weight regain, and the value of personal experimentation in determining one's optimal approach to training and nutrition.



The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!



If you'd like to submit a question ahead of time, please use this link:



https://massresearchreview.com/office-hours/



Go here to read the newest cover story from the MASS Research Review:



https://massresearchreview.com/2024/05/30/is-saturated-fat-inherently-fattening/



Time stamps:



0:00 - Intro

4:51 - Discussion about saturated fat guidelines

32:09 - Are kettlebells useful?

37:56 - Pain from lifting heavy

40:16 - Benefits of walking for reducing sedentary time

43:24 - Pre/intra-workout nutrition when training fasted during fat loss

48:53 - Avoiding back injury with compound lifts

54:01 - Training and diet modifications when stressed/sleep deprived

1:03:33 - Differences in individual volume requirements for hypertrophy

1:11:03 - OMAD versus alternate-day fasting for muscle gain

1:14:26 - Focusing on underdeveloped muscle groups

1:19:33 - Interplay between various training variables (intensity, frequency, volume, proximity to failure)

1:23:00 - Optimal interset rest periods for muscle growth

1:25:15 - Going out to eat

1:27:34 - Carbohydrate intake and diabetes risk

1:28:05 - Time under tension vs traditional reps for hypertrophy

1:31:07 - Benefits of post-meal walks?

1:32:44 - Counting calories from fiber in diet tracking

1:33:33 - Concerns about rapid weight regain after competition

In this solo episode of Office Hours Live, Dr. Eric Trexler discusses some myths and misconceptions about hydration. He previews his upcoming article in MASS Research Review, which examines the extremely common claim that drinking more water can facilitate fat loss. Trexler reviews a new meta-analysis on water intake interventions and body composition, debunks common myths about hydration, and provides practical guidelines for daily water intake. He also clarifies that coffee and beer don't significantly impact hydration compared to water. Throughout the episode, Trexler answers a variety of viewer questions on topics such as the timing of weigh-ins, cardio and lifting, protein-sparing modified fasts, training around injuries, beginner gains, and exercise selection for hypertrophy and core development. Trexler also shares insights on his own work habits and productivity strategies, as well as the importance of learning from injuries to support long-term lifting progress.



The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!



If you'd like to submit a question ahead of time, please use this link:



https://massresearchreview.com/office-hours/



Check out massresearchreview.com for free content and resources!



Time stamps:



0:00 - Intro music

3:13 - Episode begins

5:35 - Water intake and hydration

25:28 - Best time of day to weigh yourself

28:35 - Are bilateral squats/hinges enough for hip abductors/adductors?

31:45 - High intensity cardio benefits beyond lifting/walking

38:39 - Timing cardio around lifting

48:09 - Thoughts on protein sparing modified fasts

55:23 - Training uninjured side with unilateral injury

57:34 - Delaying beginner gains

1:01:24 - Wilks score to guide weight gain after bodybuilding

1:10:16 - Glycogen, salt, and hydration

1:15:37 - Water, fiber and satiety

1:06:03 - Eric's work hours and productivity tips

1:24:23 - Exercise variety for hypertrophy

1:27:58 - Ab training for full development

1:31:43 - Learning from injuries for long-term lifting

The MASS team is taking this week off, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 7 of the MASS Research Review.



It’s long been said that multi-joint exercises should be performed before single-joint exercise to maximize strength and hypertrophy. But is that old adage true? This two-part video provides a comprehensive exploration of exercise order and its impact on strength and hypertrophy outcomes.



You can download the MASS time-efficient training guide here:



https://massresearchreview.com



The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!



We'll be back to live episodes at 7pm (eastern time) on Wednesday, May 29th. If you'd like to submit a question ahead of time, please use this link:



https://massresearchreview.com/office-hours/

In this episode of MASS Office Hours Live, hosts Dr. Eric Trexler and Dr. Eric Helms discuss a variety of fitness and nutrition topics, with a main focus on the concept of metabolic adaptation. They explore whether metabolic adaptation is a myth or an illusion, explaining that most of the adaptive decrease in total daily energy expenditure (TDEE) comes from reduced non-exercise activity thermogenesis (NEAT) rather than resting metabolic rate (RMR). The hosts also answer various listener questions, providing advice on protein intake, bench press technique, strategies for satiety while dieting, hamstring training, managing fatigue during a cut, aerobic training for health vs. performance, the potential use of nicotine as an appetite suppressant, and much more.



You can download the MASS time-efficient training guide here:



https://massresearchreview.com



The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! 



If you'd like to submit a question ahead of time, please use this link: 



https://massresearchreview.com/office-hours/



Time stamps:

0:00 - Intro

0:32 - Helms and Trex discuss their upcoming seminars and presentations

7:42 - Why some scientists say metabolic adaptation is a "myth" or "illusion"

24:50 - Strategies for dealing with metabolic adaptation

38:41 - Further announcements and reminders

40:13 - Q&A begins

40:29 - Consuming only essential amino acids is not sufficient

44:36 - Whether to exceed calorie target to hit protein target depends on the deficit

50:28 - Hamstrings exercise selection

55:51 - Strategies for satiety while dieting

1:04:15 - Advice for bench press lockout and role of scapular retraction/protraction

1:09:38 - Beneficial aspects of metabolic adaptation

1:13:13 - Aerobic training for health vs performance

1:12:13 - Adding running to a resistance training program

1:15:59 - Improving from show to show as a bodybuilder

1:19:48 - Daily dips/pull-ups in addition to regular training

1:21:14 - Strategies for fatigue/lethargy while cutting

1:23:05 - Cardio for health versus performance

1:26:09 - Isometric holds during lifts

1:27:12 - Muscle fiber type changes during cutting

1:33:13 - Nicotine as an appetite suppressant