MASS Office Hours

MASS Research Review
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MASS Office Hours

Drop in for office hours with four top experts in the field of health, fitness, and nutrition. Every week, the authors of the MASS Research Review (Dr. Eric Trexler, Dr. Mike Zourdos, Dr. Eric Helms, and Lauren Colenso-Semple) share their top evidence-based tips related to health and fitness, and take questions from a live YouTube audience.

  1. Ep 302 - Why We Believe Nutrition Lies

    18 NOV

    Ep 302 - Why We Believe Nutrition Lies

    In this Iron Culture, Sigma Nutrition Radio, SNA crossover, Dr. Joe Klemczewski returns! Dr. Joe, possibly the first online bodybuilding coach and person to advise clients to track macros before IIFYM was an acronym, joins us to reflect on the past and help us navigate the future. In the modern information age, there is more information than ever, which is a good thing, right? Perhaps, except that there is also more misinformation and disinformation than ever as well. While the evidence-based movement solved the problem of information inadequacy, we now face a much more complex problem of information illiteracy. What can you do to better navigate the “fake news” littering all aspects of social media, especially the nutrition space, and how can you facilitate better critical thinking in your clients and followers to reduce the likelihood they will undertake harmful diets? In this episode we tackle just that, discussing how paying attention to history and social changes can provide protection against modern fads. Time stamps: 00:00 Danny, Erich? And sending our condolences to the listeners https://raskolapparel.com/ 02:37 Re-introducing Dr. Joe Klemczewski 09:57 Changes in science 18:01 Science education for the consumer 26:53 How Dr. Joe communicates science with nuance to different audiences and how society (and social media) operates to perpetuate beliefs 36:59 Discerning truth and fact from context – using the recent meta-regressions on volume and frequency as an example Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460 51:00 The psychology of persuasion 59:34 Embedding heuristics and the utility of AI in academia  1:09:50 Broader trends in society, marketing strategies and delivering what is expected  1:21:46 Recapping the episode and closing out (be wary of Eric’s positivity propaganda)

    1h 26m

  2. 12 NOV

    MASS Office Hours Episode 62 (A New Era for Office Hours)

    Today’s episode of MASS Office Hours is truly special, and not just because it’s airing on a Monday. First, the MASS crew announces a new era of Office Hours as the show has formally merged with the Iron Culture podcast. After making this announcement, the crew lets listeners know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and factors that limit long-term muscle growth. The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link: https://massresearchreview.com/office-hours/ Time stamps 0:00 Intro 0:21 Big announcements about the future of Iron Culture and MASS Office Hours 5:10 Helms reflects on “the merger” 7:04 Re-introducing Dr. Mike Zourdos 17:53 Re-introducing Dr. Lauren Colenso-Semple 26:38 Dr. Helms’ recent research 30:46 Dr. Trexler’s current research 34:20 A primer on satellite cells 49:31 The role of satellite cells during growth/maturation and during use of exogenous anabolics 51:21 Sex differences and exogenous anabolics 53:52 The impact of aging on satellite cells and their function 58:54 Do satellite cell responses to muscle damage play a major role in muscle growth? 1:02:37 Do satellite cells and myonuclear domain theory become more relevant for muscle growth when the magnitude of growth becomes more substantial? 1:10:01 Does hard training induce muscle hyperplasia? 1:19:06 If meaningful muscle hyperplasia does occur in response to resistance training, does that impact how we should approach or design training programs? 1:24:39 Wrapping up

    1h 26m

  3. 8 NOV

    MASS Office Hours Episode 61 (The Lost Episode)

    The Lost Episode of MASS Office Hours will be discussed for decades to come. Was the episode buried and all copies destroyed because it was simply too controversial? Did the hosts reveal a secret too dangerous to publish? Did Eric accidentally delete the episode by hitting the wrong button after they recorded? We may never know. In this re-recorded episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss Trex's surgery recovery, bilateral vs unilateral training for hypertrophy, shifting calories throughout the week while trying to build muscle, what to do after substantial weight loss, micronutrient adequacy, micronutrient testing, sex-based training differences, and arguing with people on the internet. PLEASE NOTE: We're switching our live streams to Monday nights, effective immediately! The MASS crew goes live for Office Hours every Monday 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 1:18 important announcement about Office Hours schedule 3:27 Trex's surgery recovery 11:50 bilateral vs unilateral training for hypertrophy 21:43 shifting calories throughout the week while trying to build muscle 33:07 what to do after substantial weight loss 45:07 micronutrient adequacy and micronutrient testing 57:26 sex-based training differences 1:10:10 arguing with people on the internet

    1h 30m

  4. 1 NOV

    MASS Office Hours Episode 60 (Concurrent Training)

    In lieu of a live episode, tonight we bring you a piece of content from the MASS Research Review archive. This video is from a "Journal Club," which is a live recording that is only accessible to members of the MASS Community. This is a replay of a video that was recorded (live) a few months ago. It gives you a sneak peak at a small portion of what MASS members have access to every month. In this video, Mike will take you through a new meta-analysis on concurrent training and discuss how it stacks up with the rest of the concurrent training literature. The goal is to address an extremely common question: Is cardio going to impair your muscle and strength gains? The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on November 6. If you'd like to submit a question, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7

    1h 36m

  5. 28 OCT

    MASS Office Hours Episode 59 (Maintenance Volume + Q&A)

    In episode 59 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms to discuss practical implications of strength asymmetries, purportedly anti-catabolic supplements, troubleshooting pain while lifting, the lifting volume needed to maintain gains during a weight loss phase or period of reduced training, and much more. 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 9:27 How to program unilateral exercises when strength asymmetries are present 14:25 Supplements with anti-catabolic or anti-sarcopenic effects? 20:23 Berberine supplementation 27:08 Helms’ calf-stretching hypertrophy boot 29:06 Addressing hip pain during deadlifts 45:41 Revisiting Helms’ hypertrophy boot 48:40 Elevating legs to facilitate recovery? 55:37 Is 4 sets per week enough volume to maintain muscle during a fat loss phase? 1:16:26 Does edema/swelling skew results of high-volume training studies? 1:22:46 Do you have to hit macro targets every day?

    1h 30m

  6. 18 OCT

    MASS Office Hours Episode 58 (Is More Volume Always Better?)

    In Episode 58 of MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, Pelland discusses nuances, such as the point of diminishing returns where further volume or frequency may yield less significant gains, and highlights how individual factors like training experience and muscle group-specific responses affect outcomes. Practical recommendations include tailoring volume to individual needs, utilizing periodization and volume cycling to maximize adaptations, and addressing common pitfalls such as overtraining. Audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence. 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 1:51 Josh Pelland background 7:37 New paper: meta-regressions https://sportrxiv.org/index.php/server/preprint/view/460/967 14:10 The approach and methods 25:48 Statistical models 30:44 Results (effects of volume on strength and hypertrophy) 39:31 Volume efficiency tiers 1:04:52 Results (effects of frequency on strength and hypertrophy) 1:16:43 Q&A

    1h 49m

  7. 11 OCT

    MASS Office Hours Episode 57 (Brain Health, Mobility, and Q&A)

    In episode 57 of Office Hours Live, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple for a wide-ranging discussion on fitness, sports, and research. They begin by chatting about recent college football events and transition to the serious topic of concussions and chronic traumatic encephalopathy (CTE), with Dr. Trexler sharing insights from his own research and personal experiences. After that, they discuss advice for endurance athletes balancing strength and hypertrophy training. They also discuss practical tips for improving mobility, the role of fat timing in diet, and strategies for increasing protein intake. Additionally, Dr. Trexler provides insights on the effects of creatine supplementation on brain health, before Dr. Colenso-Semple closes the episode with a discussion on the benefits of unilateral exercises for correcting muscle imbalances and improving strength. 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 2:21 – College Football 3:46 – Concussions in Football and CTE 8:38 – Football Safety Measures 14:46 – Bodybuilding and the Olympia Event 17:01 – Training for Endurance Athletes 25:01 – Stretching and Mobility Routines 39:31 – Lat Pulldowns and Bicep Hypertrophy 44:01 – Tracking Training Progress 51:31 – Fat Timing and Diet 1:03:01 – Tips for Eating More Protein 1:08:01 – Creatine Supplementation and Brain Health 1:18:01 – Unilateral Exercise

    1h 14m

  8. 4 OCT

    MASS Office Hours Episode 56 (Estrogen, Naturalistic Fallacy, and Q&A)

    In Episode 56 of "Office Hours Live," Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss a wide range of health and fitness topics. Dr. Colenso-Semple tackles the question of whether estrogen is anabolic and its role in muscle hypertrophy, explaining the lack of substantial human research but providing insights from animal studies. Dr. Trexler responds to concerns about ultraprocessed protein sources, particularly for vegetarians, and clarifies the benefits of these foods in a balanced diet. The duo also debunks myths around fiber intake and the common appeal to nature fallacy in nutrition. Additionally, they discuss systemic fatigue, resistance band training, and the application of drop sets in workouts. Towards the end, Dr. Colenso-Semple addresses the pseudoscientific claims of nutrient timing with the menstrual cycle, dismissing such notions while encouraging balanced, evidence-based dietary practices. The episode wraps up with a thoughtful reflection on cardiovascular adaptations during calorie deficits and potential injury prevention strategies. 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 Introduction 5:39 Estrogen and Hypertrophy 15:51 Processed Protein for Vegetarians 21:17 Fiber, GI Tract Hypertrophy, and Physique Athletes 27:58 Naturalistic Fallacies in Nutrition 40:09 LDL cholesterol: How low is "optimal?" 48:23 Systemic Fatigue and Rest Days 55:36 Resistance Band Training 1:00:29 Nutrient Timing and Menstrual Cycles 1:04:21 Resistance training and injuries during activities of daily living 1:08:04 Cardio adaptations during a calorie deficit 1:09:28 Drop sets

    1h 14m
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About

Drop in for office hours with four top experts in the field of health, fitness, and nutrition. Every week, the authors of the MASS Research Review (Dr. Eric Trexler, Dr. Mike Zourdos, Dr. Eric Helms, and Lauren Colenso-Semple) share their top evidence-based tips related to health and fitness, and take questions from a live YouTube audience.

Information

  • Creator
    MASS Research Review
  • Years Active
    2023 - 2024
  • Episodes
    63
  • Rating
    Clean
  • Copyright
    © MASS Research Review
  • Show Website
    MASS Office Hours

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