Anabolic Analysis

Coach Kolt
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Anabolic Analysis is where evidence-based fitness meets real-world application. Every week Kolton Brenneman interviews experts with unique perspectives on training, nutrition, muscle growth, and performance. Every episode is designed to cut through the noise, challenge assumptions, and leave you with practical takeaways you can apply to your own fitness. Less guessing. More growing.

Episodios

  1. hace 4 días

    Supplements, Surpluses & Carbs: What the Research Really Says Ep. 4 -Scientific Snitch

    In this episode of Anabolic Analysis, I sit down with Ella, aka Scientific Snitch. We break down how to actually interpret research without getting misled by abstracts, weak correlations, poor study design, or overconfident meta-analyses. From there, we dive into some of the biggest debates in evidence-based nutrition, including calorie surpluses, carbohydrate intake, intra-workout carbs, electrolytes, resistant starch, supplements, dietary fat, protein quality, and training intensity. We also discuss why more supplements are not always better, how blood work can help guide supplementation, underrated foods for dieting, and why training hard may matter far more than obsessing over small nutritional details. The biggest mistakes people make when interpreting researchWhy methods and statistics matter more than the abstractHow to judge correlations, sample sizes, and meta-analysesWhether a calorie surplus is actually necessary for muscle growthWhy carbohydrate research is still surprisingly limitedPre-workout and intra-workout carbohydrate timingGlucose, fructose, and carbohydrate mouth rinsingWhen electrolytes are actually usefulProblems with the modern supplement industryHeavy metals, peptides, and poorly regulated supplementsWhich supplements may actually be worth takingWhy blood work should guide supplementationAsian-market foods that make dieting easierResistant starch and cooking, cooling, and reheating carbsUnderrated high-protein foods for dietingPlant vs. animal protein for hypertrophyHow low can dietary fat realistically go?Omega-3s, omega-6s, and testosteroneWhy training intensity may matter more than almost everything else Our Links: Coach Kolt: https://linktr.ee/kolt45fitness Scientific Snitch (Ella): https://linktr.ee/scientificsnitch 00:00 - Do you actually need a calorie surplus?00:17 - Introduction00:42 - Ella’s research background01:46 - Common mistakes when interpreting research03:05 - Why understanding statistics matters05:09 - The problem with blindly trusting meta-analyses07:29 - How to judge the quality of a study10:14 - Is a calorie surplus necessary for muscle growth?11:50 - What nutrition research desperately needs13:30 - Fasted vs. fed resistance training14:22 - Are intra-workout carbs worth using?16:39 - Carbohydrate mouth rinsing and CNS fatigue19:10 - Glucose vs. fructose intra-workout22:13 - Ella’s intra-workout setup22:28 - Do you need electrolytes during training?26:03 - Supplements that are overhyped27:41 - Peptides, contamination, and third-party testing28:49 - Supplements Ella actually uses29:39 - Increasing vitamin D in mushrooms30:57 - Why Asian markets are a dieting cheat code32:10 - Kelp noodles, shirataki noodles, and bok choy34:47 - Resistant starch explained37:31 - How cooling and reheating rice changes resistant starch39:27 - Underrated diet foods40:10 - Why pork tenderloin is so underrated42:13 - Plant vs. animal protein44:07 - Iron intake and supplementation46:08 - Why blindly supplementing can backfire48:00 - Vitamin A, liver, and fat-soluble vitamins51:30 - Which supplements are actually worth taking?52:18 - Creatine dosing and cognitive benefits54:09 - Vitamin D and magnesium56:39 - Omega-3s and fish oil57:55 - Do low-fat diets lower testosterone?01:01:23 - Calories, dietary fat, and testosterone01:04:06 - How low should fat intake go?01:07:01 - How to build your best physique over five years01:09:50 - Why training intensity is underrated01:10:58 - Training to failure and reps in reserve01:13:39 - What Ella is currently experimenting with01:14:25 - Cardio before lifting01:15:20 - Where to find Ella

  2. 23 ago

    Ep. 3: Building The Perfect Program - Volume, Frequency & Exercise Selection - Scientifically Jacked

    In this episode of Anabolic Analysis, I sit down with Jackson, aka Scientifically Jacked, to break down the variables that actually drive hypertrophy and where the science-based lifting community may be overcomplicating things. We discuss training frequency, volume, intensity, exercise selection, biomechanics, lengthened training, neuromechanical matching, full-body training, exercise order, injury risk, and why copying the programs of elite bodybuilders rarely makes sense for the average lifter. We also get into the limitations of using mechanisms to dictate training, why individual anatomy matters when choosing exercises, whether you need a calorie surplus to build muscle, and why simply staying consistent for five years will put you ahead of almost everyone. Topics CoveredHow much volume you actually need to build muscleWhy frequency may matter more than adding more setsBuilding an effective program from scratchWhether traps and rear delts need direct isolationHow to choose the best exercises for your anatomyStability, resistance profiles, and exercise selectionNeuromechanical matching vs. length-tension relationshipsLengthened partials vs. full-range trainingExercise order, injury risk, and long-term progression Our Links: Coach Kolt: https://linktr.ee/kolt45fitness Scientifically Jacked (Jackson): https://linktr.ee/ScientificallyJacked Timestamps00:00 - Introduction 01:19 - Jackson’s current full-body training split 03:16 - Do different muscles need different frequencies? 04:53 - Frequency, intensity, and volume for hypertrophy 06:38 - Why one hard set can be incredibly effective 08:07 - How little training can you get away with? 09:55 - Genetics, steroids, and unrealistic expectations 13:20 - Why steroids cause so much muscle growth 16:48 - Building a beginner hypertrophy program 19:40 - Do you need to isolate traps and rear delts? 22:23 - Individualizing training around your physique 24:55 - Why you shouldn’t copy a bodybuilder’s program 27:28 - How to choose the best exercise for a muscle 32:10 - Why machines don’t fit everyone 34:53 - The problem with “best” and “worst” exercises 37:29 - A practical framework for exercise selection 39:29 - Do resistance profiles actually matter? 40:35 - Is neuromechanical matching dead? 46:12 - Length-tension relationships and exercise selection 49:59 - Why long-muscle-length training may work 53:55 - Lengthened partials vs. full range of motion 58:10 - Strict form, cheat reps, and tracking progression 01:02:25 - Should compounds or isolations come first? 01:08:11 - When anecdotes are actually useful 01:11:13 - What Jackson has changed his mind about 01:13:03 - Do you need to bulk to build muscle? 01:15:15 - Jackson’s hottest take 01:17:49 - How to build your best physique over five years

    Ep. 3: Building The Perfect Program - Volume, Frequency & Exercise Selection - Scientifically Jacked

  3. 15 ago

    Ep. 2: Protein, Calorie Surpluses, & How to Maximize Gains - Alan Aragon

    In this episode of Anabolic Analysis, I sit down with author of the ISSN position stand on dieting, and pioneer of the evidence-based fitness movement, Alan Aragon to break down some of the biggest debates in training and sports nutrition. We discuss Alan's current training, training to failure versus leaving reps in reserve, how many carbs and fats you need for hypertrophy, and why the commonly cited 1.6 g/kg protein target probably is not the ceiling for maximizing muscle growth. We also dive deep into the calorie surplus debate. Do you actually need to bulk to maximize muscle growth? If so, how large should the surplus be, and can you minimize fat gain while still maximizing progress? Finally, Alan shares several things he has changed his mind about, his best advice for building your physique over the next five years, and what he is currently experimenting with in his own training. Topics CoveredTraining to failure vs. reps in reserveHow many carbs you need for hypertrophyMinimum dietary fat intakeWhy 1.6 g/kg of protein may not maximize gainsProtein vs. carbs for additional caloriesLimitations of hypertrophy researchWhether you need a calorie surplus to maximize muscle growthHow large a muscle-building surplus should beRealistic rates of natural muscle growthAlan's thoughts on rep ranges, drop sets, and cluster setsOur Links: Coach Kolt: https://linktr.ee/kolt45fitness Alan Aragon: AlanAragon.com FitAdvancement.com Timestamps00:00 - Is 1.6 g/kg of protein enough? 00:35 - Who is Alan Aragon? 03:18 - Alan's current training 06:50 - Training to failure 10:22 - How accurate is RIR? 20:33 - Carbs for maximizing hypertrophy 24:49 - How much fat do you need? 30:49 - The protein ceiling debate 32:04 - Benefits above 1.6 g/kg 36:09 - DEXA, glycogen, and lean mass 40:18 - Problems with hypertrophy research 45:26 - Protein vs. carbs 46:15 - Is 1 g/lb the better protein target? 48:26 - What Alan has changed his mind about 49:45 - The real hypertrophy rep range 55:36 - Alan's best advice for building muscle 57:05 - Drop sets and cluster sets 59:27 - Do you need a calorie surplus? 1:02:03 - Small vs. large surpluses 1:05:37 - Hard gainers and larger surpluses 1:08:31 - Who can gain muscle without bulking? 1:09:48 - How big should your surplus be? 1:13:55 - How long does muscle growth take? 1:19:28 - Where to find Alan

    Ep. 2: Protein, Calorie Surpluses, & How to Maximize Gains - Alan Aragon

  4. 9 ago

    Ep. 1: Why You Don’t Need a Huge Surplus to Build Muscle - King Deltoids

    In this episode, Kolt speaks with King Deltoids, aka Braden, an exercise science student and bodybuilding content creator, about what actually matters in contest prep, muscle gain, and physique development. They cover high protein dieting in a steep deficit, whether you can build muscle while cutting, and the long running debate over needing a surplus to maximize hypertrophy. Along the way, they also dig into fatigue, failure, body fat levels, and why so much fitness advice breaks down once people try to apply it outside the lab. Key topics Braden’s current prep setupHow he structures full body trainingProtein intake during a deficitFat intake stays at a minimumWhy higher protein may matter more in harder deficitsProtein is harder to store as fatCan you maximize hypertrophy in a deficit?The surplus debateHow body fat level changes the recommendationWhy a huge bulk is usually unnecessaryWhy body composition claims often get exaggeratedTraining failure, fatigue, and the brainBest advice for physique progressSocial Media Links: Coach Kolt: https://linktr.ee/kolt45fitness Braedon (King Deltoids): https://www.instagram.com/king_deltoids/ Timestamps 00:00 - Guest introduction and what King Deltoids studies and posts about 01:12 - Why full body every other day is working in a hard contest-prep deficit 02:28 - Prep timeline and how Braden sets calories on training and rest days 03:31 - Protein targets in the cut and why he aims around 1 gram per pound 04:11 - Why fats stay around 40 grams and the hormone-related minimum 05:22 - Research on protein retention in trained lifters during deficits 07:39 - Why enhanced lifters and natural lifters cannot use the same nutrition logic 09:12 - Why severe deficits create a different physiological problem than normal cuts 10:13 - Satiety, thermic effect of food, and why protein is not always magically more filling 12:24 - Why protein is inefficient to store as fat 13:46 - High-protein overfeeding studies and what they suggest mechanistically 15:17 - Practical protein advice for naturals in a deficit 17:32 - Setting up the bulking and maintenance debate 19:00 - Why “main gaining” is mostly a body-fat management question 21:09 - Where recomp stops being realistic for different individuals 22:51 - Why population-level body-fat data and BMI create confusion 25:11 - Why gaining body fat is not the same thing as maximizing muscle gain 26:52 - Can you maximize hypertrophy in a deficit? 28:35 - Why lean body mass loss in studies does not always mean contractile tissue loss 29:43 - Practical deficit ranges for people who want to gain muscle while cutting 32:40 - Why higher body fat lets you use a bigger deficit without losing growth potential 34:28 - When the goal shifts from recomposition to faster fat loss 35:55 - Why surplus arguments often confuse fat gain with muscle gain 39:30 - New hypertrophy meta-analysis and what diminishing returns look like over time 43:54 - Why very large surpluses are usually unnecessary 46:23 - Time-restricted eating in a surplus and what happened to body weight 50:14 - Why more calories did not automatically mean more muscle 55:49 - Hormone changes, IGF-1, and why small fluctuations do not prove much 59:41 - What Braden has changed his mind about over time 63:02 - His hottest take on failure and why he thinks the brain is the limiter 68:19 - Best advice for building a physique over the next five years 71:32 - What Braden is currently experimenting with in training and dieting

    Ep. 1: Why You Don’t Need a Huge Surplus to Build Muscle - King Deltoids
  • 4 episodios

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Anabolic Analysis is where evidence-based fitness meets real-world application. Every week Kolton Brenneman interviews experts with unique perspectives on training, nutrition, muscle growth, and performance. Every episode is designed to cut through the noise, challenge assumptions, and leave you with practical takeaways you can apply to your own fitness. Less guessing. More growing.

Información

  • Creador
    Coach Kolt
  • Años de actividad
    2026
  • Episodios
    4
  • Clasificación
    Explícito
  • Copyright
    © Coach Kolt
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    Anabolic Analysis