MASS Office Hours MASS Research Review

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

In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Mike Zourdos kick off the show by discussing a recent controversial Instagram post about a retracted cold bath/cold shower study, emphasizing the importance of understanding the hierarchy of evidence and the challenges of effectively communicating retractions to the public. The hosts then share some of their past fitness and nutrition recommendations they now wish they could retract. The episode then transitions into a rapid-fire Q&A segment, addressing a wide range of listener questions. Topics covered include the optimal resistance training frequency for muscle growth and whether it should differ between bulking and cutting phases, the potential benefits of hydrolyzed whey protein compared to regular whey, the effects of Tylenol on performance and gains, the superiority of training to failure versus leaving reps in reserve for hypertrophy, a potential link between appetite suppression and longer rest periods during a calorie deficit, how to train for maximum power production in athletic contexts, and much more. Throughout the discussion, Trexler and Zourdos provide evidence-based insights and practical recommendations to help listeners navigate these common fitness and nutrition questions.

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

3:40 - Trexler discusses a recent controversial Instagram post about a retracted cold bath/cold shower study and the hierarchy of evidence

19:47 - Zourdos shares fitness/nutrition recommendations he previously made that he now wishes he could retract, related to concurrent training

22:55 - Trexler shares his own past recommendations he would retract, including protein timing and refeeds/diet breaks

27:36 - Question about optimal resistance training frequency and whether it should differ between bulking and cutting phases

33:48 - Question about whether hydrolyzed whey protein provides any benefits compared to regular whey protein

39:24 - Does all of our meaningful muscle growth occur in the first few months of training?

57:07 - Practical question about program design

59:17 - Practical question about running frequency

1:01:53 - Practical question about size of energy surplus during a bulking/massing phase

1:03:52 - Does cardio improve recovery from resistance training?

1:06:41 - Practical question about compensatory acceleration training

1:09:42 - Question about whether Tylenol (acetaminophen) ingestion affects performance and gains

1:11:56 - Question about whether training to failure is truly superior for hypertrophy compared to leaving a few reps in reserve

1:18:34 - Question about a potential link between appetite suppression and longer rest periods between sets while in a calorie deficit

1:21:22 - Question about how to train for maximum power production for athletic purposes

In this episode of MASS Office Hours Live, Dr. Eric Trexler welcomes special guest Dr. Lauren Colenso-Semple, who recently defended her PhD dissertation on the influence of ovarian hormones on skeletal muscle adaptations to exercise. Trexler first discusses the importance of properly interpreting scientific evidence and understanding the hierarchy of evidence, using recent MASS articles on time-restricted eating and apple cider vinegar for weight loss as examples. The episode then transitions into a Q&A segment, covering topics such as leveraging a psychology degree to become a personal trainer, perceived muscle atrophy during specialization phases, the caloric value of dietary protein used for synthesis, the relationship between abdominal skinfold thickness and visible abs, training during pregnancy, intermittent fasting/time-restricted eating, and much more. The hosts also engage in an in-depth discussion on whether men and women should be trained differently, considering the available evidence, practical factors, and the influence of sociological aspects and client expectations on program design.



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


0:42 - Colenso-Semple discusses her dissertation research on the influence of ovarian hormones on skeletal muscle adaptations to exercise


8:27 - Announcement: Mike Zourdos will be hosting a live subscriber-only video on Monday, May 6th at 9am ET about prescribing training


10:24 - Discussion about interpreting science and the hierarchy of evidence, using examples from recent MASS articles on time-restricted eating and apple cider vinegar for weight loss


38:04 - Q&A from the live chat begins


38:18 - Question about leveraging a psychology degree to transition into personal training


43:57 - Question about why muscles might appear to shrink/flatten during a specialization phase


49:36 - Question about why dietary protein is counted toward total calories despite some being used for protein synthesis


55:51 - Question about training and nutrition recommendations during pregnancy


1:00:19 - Discussion of psychological factors that can influence subjective perceptions of muscle growth or loss


1:03:02 - Question about intermittent fasting / time restricted feeding


1:10:56 - Question about the relationship between abdominal skinfold thickness and visible abs


1:16:53 - Question about whether men and women should be trained differently; discussion of evidence, practical considerations, and the influence of sociological factors and client expectations

In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a comprehensive discussion on the topic of mini cuts, exploring their definition, common justifications for their use, and the hosts' perspectives on their potential benefits and drawbacks. The conversation then shifts to answering a variety of listener questions from the live chat, covering nutrition-related topics such as blood sugar management in healthy individuals, the necessity of a "maintenance" phase between bulking and cutting, saturated fat intake recommendations for high-calorie diets, fiber intake guidelines, and strategies for troubleshooting gastrointestinal issues related to specific foods. The hosts also address training-related questions, including the role of unilateral exercises in preventing muscle imbalances and injuries, optimal rep ranges for specific adaptations, high-frequency training for smaller muscle groups, and the challenge of distinguishing between diet fatigue and pushing beyond one's lower intervention point during a cutting phase. Trexler and Helms round out the episode by discussing the concept of energy compensation in the context of high-energy expenditure sports, touching on research related to metabolic ceilings and the limits of sustainable energy expenditure, as well as the notion of low energy availability in athletes.

You can download the free 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

0:40 - Helms discusses his recent trip to Australia for the Sports Nutrition Association conference

8:16 - Discussion on mini cuts - what they are, why people use them, and Trexler and Helms' thoughts on their utility and drawbacks

39:18 - Q&A from the live chat begins

42:29 - Question about whether blood sugar spikes should be minimized in healthy individuals

44:13 - Question about whether a break is needed between bulking and cutting phases for muscle to "solidify"

49:12 - Does being sick accelerate muscle loss while in a caloric deficit?

52:26 - Question about whether unilateral exercises are needed to prevent muscle imbalances and injuries

56:42 - Question about how to determine optimal high rep ranges for specific benefits

1:01:38 - Question about saturated fat intake recommendations for individuals with very high calorie needs

1:03:46 - Question about fiber intake recommendations and troubleshooting GI issues that may be related to certain foods

1:13:27 - Question about distinguishing between diet fatigue and pushing past one's lower intervention point when cutting

1:16:55 - Question about training smaller muscles with high frequency and volume

1:18:26 - Question about whether energy compensation can be overcome with high energy expenditure sports; Trexler discusses research on metabolic ceilings and limits to sustainable energy expenditure

In this episode of MASS Office Hours Live, Dr. Eric Trexler and special guest Dr. Mike Zourdos celebrate the 7th anniversary of MASS by walking viewers through a new (free) training guide on time-efficient upper body training techniques, including rest-pause sets, supersets, and drop sets.

Trexler then delves into a thorough discussion of weight loss mechanisms, the role of calorie balance, the importance of overall dietary patterns, and how the gut microbiome may impact energy extraction from food. Eric and Mike proceed to answer a variety of listener questions from the live chat, covering topics such as the use of appendicular lean mass in DEXA scans, optimal fruit and vegetable intake, the protein leverage hypothesis and obesity, physiological differences between cycling and running, the impact of pre-game rituals on performance and psychological readiness, the viability of powerbuilding as a long-term training approach, and the distinction between work capacity and conditioning. Throughout the episode, Trexler and Zourdos provide evidence-based insights and practical applications for fitness enthusiasts and professionals alike.

You can download the free 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

3:17 - Zourdos walks through the new free MASS training guide on time-efficient training techniques for the upper body, including rest-pause sets, supersets, and drop sets

17:06 - Trexler answers a listener question about core mechanisms of weight loss, different diets and foods, and exercise - discusses calorie balance, energy density of foods, importance of overall dietary patterns, and research on how the gut microbiome may impact energy extraction from food

37:24 - Q&A from the live chat begins

39:38 - Question about using only appendicular lean mass from DEXA scans to assess lean mass changes

45:03 - Question about fruit and vegetable intake - how much is optimal and when do benefits plateau?

51:07 - Question about the protein leverage hypothesis as an explanation for the obesity epidemic

57:05 - Question about optimal carbohydrate intake for lifters

58:37 - Question about environmentally sustainable diets

1:01:46 - Question about performance and physiological differences between cycling and running

1:04:04 - Question about the impact of pre-lift/pre-game rituals and routines on performance and psychological readiness

1:16:07 - Question about powerbuilding as a long-term training approach vs periodized strength and hypertrophy blocks

1:19:39 - Question about the difference between work capacity and conditioning