What are some simple bench press tips to improve form and tightness?

Squeezing the bar as hard as possible during a bench press can significantly improve upper body tension, lead to a cleaner bar path, and reduce wasted movement. This can also help prevent wrists from cocking back.

How can I fix bench press lockout issues?

If you consistently fail at the last inch or two of lockout, try 'falling into the bench' on the last rep of a set or a max attempt. This involves letting your arch collapse slightly and protracting your scapula, which can help complete the extension. This is different from maintaining retracted scapula at the bottom of the rep for shoulder protection.

What is the historical context of intermittent fasting (IF) in the fitness industry?

Around 8-10 years ago, figures like Martin Berkhan (LeanGains), Brad Pilon (Eat Stop Eat), and Ori Hofmekler (The Warrior Diet) challenged the bodybuilding norm of frequent meals. They popularized approaches like 16/8 daily fasting or 24-hour fasts a couple times a week, making IF more accessible.

What is the difference between 'intermittent fasting' and 'time-restricted feeding' in research?

In research, 'intermittent fasting' typically refers to more drastic protocols like alternate-day fasting or 24-48 hour fasts, often studied in overweight populations for fat loss. 'Time-restricted feeding' (TRF) refers to daily shortened eating windows, like 8 hours, which is closer to common fitness industry practices.

Is intermittent fasting more effective for fat loss than traditional caloric deficits?

Meta-analyses suggest that while intermittent fasting is an effective way to lose weight and fat, it doesn't offer a significant advantage over a standard caloric deficit. Its primary benefit for weight loss appears to be an indirect reduction in caloric intake due to increased satiety, rather than a 'magic' physiological effect.

Does intermittent fasting compromise muscle gain or retention for resistance-trained individuals?

Studies, including those by Dr. Grant Tinsley, indicate that time-restricted feeding protocols do not meaningfully influence adaptations to resistance training when it comes to performance or body composition. While theoretically not 100% optimal for muscle accretion, any detriment does not appear significant enough to show up in current research, making it a viable strategy.

Should I eat breakfast before resistance training if I'm doing time-restricted feeding?

A study by Ben Abdallah El-Rudin et al. found that omitting breakfast significantly impaired resistance exercise performance in individuals who normally ate breakfast. Therefore, it's probably a good idea to eat something before you train, even if you employ an 8-hour feeding window.

Why is protein meal spacing less critical for resistance-trained individuals?

While protein feedings increase muscle protein synthesis, the effect of resistance training itself is far more robust and sustained. This makes perfect protein meal spacing less relevant for people who lift weights consistently, as the exercise stimulus largely overshadows minor timing differences.

What common mistakes do coaches make when working with beginner lifters?

Coaches often fail to align training with client goals, give too much too soon leading to excessive soreness, load too heavy before basic motor skills are established, introduce overly complex movements, and are too conservative with load progressions or lack positive reinforcement.

How can body composition be accurately assessed for an individual?

For the most accurate assessment, a multi-compartment (four-compartment) model is recommended, involving measurements like body volume (Bod Pod/underwater weighing), body mass, body water (Bioimpedance spectroscopy), and bone mass (DEXA scan). Strict standardization of conditions is crucial, such as overnight fasting and consistent timing.

Are body composition tests useful at the individual level?

While individual errors are higher, tracking body composition changes in individuals can be useful when interpreted cautiously and holistically. This means considering changes in conjunction with other metrics like nutritional intake and gym performance, in addition to raw circumference and skinfold measurements.

What are 3D imaging devices for body composition, and how do they work?

3D infrared scanners build a three-dimensional avatar of the human body by capturing infrared light. Currently, most use circumference-based equations to estimate body fat, acting as 'fancy tape measures.' Future potential includes using total or regional body volumes for more accurate body composition and sport science predictions.

How accurate are existing resting metabolic rate (RMR) equations for physique athletes?

Research by Dr. Tinsley found that virtually all existing body mass and fat-free mass-based RMR equations dramatically underestimate RMR, particularly in male physique athletes. This suggests a need for specific equations tailored to this population, like those developed by Tinsley and colleagues.

Is intermittent fasting inherently better than a normal eating pattern for physique or strength goals?

According to Dr. Tinsley, IF is not inherently better, but it can be a viable strategy if it's more sustainable for an individual's lifestyle and helps with calorie adherence. For intermediate training levels, there's growing evidence it doesn't compromise performance or lean mass adaptations, making it an option but not the sole answer.

Key Moments

Bench Press, Intermittent Fasting, Body Composition Testing, and Dr. Grant Tinsley (Episode 12)

Stronger By Science

Education4 min read127 min video

Aug 8, 2019|13,552 views|300|22

Stronger By Science Podcast

Save to Pod

Key Moments

TL;DR

Podcast covers bench press tips, intermittent fasting research, body composition, and beginner training mistakes.

Key Insights

Squeezing the bar hard during bench press can improve form and reduce wasted movement.

Failing at bench press lockout may be improved by 'falling into the bench,' allowing scapular protraction.

Intermittent fasting (IF) research often uses 'time-restricted feeding' (TRF) protocols; TRF may help reduce caloric intake indirectly.

While IF/TRF can be a useful tool for satiety and potentially reducing calories, current evidence doesn't strongly support it being superior to a standard caloric deficit for fat loss.

New research suggests IF/TRF may not negatively impact muscle gain or performance adaptations in resistance-trained individuals.

Coaches should prioritize client goals, avoid overwhelming beginners with too much volume or complexity, and utilize positive reinforcement.

PREMIUM SERVICE AND TRIBUTE TO GENE ROFLACK

The podcast begins by introducing a new premium service from Stronger By Science designed to help online content creators fast-track audience growth. This service involves strategically pairing individuals for online 'beef' or controversy to generate attention. They then transition to paying tribute to the recently deceased powerlifting legend, Gene Roflack, acknowledging his significant contributions to the sport, including being the first to bench press over 1000 lbs equipped and his role as founder of the RPS federation. His legacy is remembered as a great lifter and a respected figure in the powerlifting community.

BENCH PRESS TECHNIQUE TIPS

Greg shares two key tips for improving the bench press. The first, surprisingly simple, is to squeeze the bar as hard as possible to create overall body tension, which can clean up inefficiencies and lead to a tighter, more controlled lift with a cleaner bar path. The second tip addresses lockout issues, suggesting that for those who fail the last inch or two, allowing the arch to relax and the scapula to protract ('falling into the bench') can help complete the lockout, possibly by altering scapulohumeral rhythm.

INTERMITTENT FASTING: HISTORY AND RESEARCH

The discussion delves into the history of intermittent fasting (IF) in the fitness industry, crediting figures like Martin Berkhan, Brad Pilon, and Ori Hofmekler for popularizing it. The traditional bodybuilding approach of frequent meals is contrasted with IF. The conversation clarifies the difference between IF as researched (often alternate-day fasting or 24-hour fasts) and 'time-restricted feeding' (TRF) as practiced in fitness, typically involving a daily eating window like 16:8. Early research on IF in general populations often focused on overweight individuals and fat loss, showing it effective but not necessarily superior to a caloric deficit.

TIME-RESTRICTED FEEDING AND BODY COMPOSITION

Examining newer research on TRF in fitness contexts, the podcast notes studies that didn't match caloric intake, finding that TRF indirectly reduced calories consumed, aiding fat loss. More controlled studies that matched calories yielded mixed results, often showing minimal differences unless satiety effects led to unintentional caloric reduction. The overall consensus leans towards TRF being a potentially useful tool for managing satiety and reducing caloric intake naturally, rather than a magic bullet for fat loss independent of calories.

IF/TRF AND MUSCLE MASS

A key question addressed is whether IF/TRF compromises muscle gains. Recent research, including a study on resistance-trained females by Dr. Grant Tinsley, suggests that TRF protocols (like 16:8) do not meaningfully impact adaptations in performance or body composition compared to normal feeding schedules when protein intake is adequate. This provides confidence that IF/TRF can be a viable strategy for individuals aiming for muscle hypertrophy, even if traditional recommendations favor more frequent protein distribution. The emphasis remains on overall diet and training quality.

COACHING BEGINNERS: MISTAKES TO AVOID

Dr. Grant Tinsley outlines common mistakes coaches make with beginner lifters. These include not prioritizing the client's specific goals, overwhelming them with too much volume or complex movements too early, insufficient focus on establishing basic motor skills, and being too conservative with load progressions. Crucially, coaches often underestimate the importance of positive reinforcement and building client confidence, which are vital for long-term adherence and success, especially in the initial stages of training.

BODY COMPOSITION ASSESSMENT AND NEW TECHNOLOGIES

The discussion shifts to body composition assessment, explaining the ideal, though often impractical, multi-compartment models. For practical purposes, Dr. Tinsley recommends standardized measurements like circumference and skinfold data, interpreted cautiously alongside other metrics. The conversation introduces emerging 3D infrared scanning technology, currently functioning as sophisticated tape measures but with potential for future body composition modeling. The limitations of general equations applied to specific populations, like physique athletes, are highlighted, stressing the need for sport-specific research like Tinsley's on RMR.

PERSONALIZING INTERMITTENT FASTING

When considering IF/TRF, the consensus is that sustainability is key. It's presented as an option, not a requirement, particularly beneficial for those who naturally prefer skipping breakfast or have lifestyles that align with shorter eating windows. While IF/TRF may not be inherently superior for performance or body composition compared to traditional eating patterns, its ability to aid in caloric management and align with personal preferences makes it a valuable tool for many. The importance of adequate protein intake and eating before training is also noted.

Mentioned in This Episode

●Supplements

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Coaching Beginners: Dos and Don'ts

Practical takeaways from this episode

Do This

Tailor training goals directly to the client's aspirations, not your preferences.

Start new lifters with very easy sessions (e.g., 30-40% 1RM for a few sets of 10) to acclimate them.

Establish basic motor skills (like bodyweight squats or kettlebell squats) before introducing heavy loads.

Gradually increase load over time, encouraging clients while building their trust.

Provide overwhelmingly positive reinforcement for novice lifters to build their confidence.

Avoid This

Impose your preferred training style (e.g., powerlifting for a bodybuilder).

Give new lifters too much, too soon, leading to extreme soreness (DOMS).

Load clients heavily before they have established basic motor skills and control.

Introduce overly complex movements like Olympic lifts to non-weightlifters early in their training.

Be too conservative with load progressions once basic skills are set, or neglect to foster client buy-in for heavier lifting.

Common Questions

Gene Rychlak was a powerlifting legend and the founder of the RPS federation. He was the first person to bench press over 1000 lbs (equipped) in 2004, and later reclaimed his record with 1010 lbs. He was highly respected in the community for his character and meat directing.

Topics

Body Composition Fat Loss Powerlifting Technique Health & Longevity Nutrition & Diet Human Performance Intermittent Fasting Resistance Training Muscle Growth Metabolic Rate Strength Coaching Meal Timing

Mentioned in this video

People

Bojan Kostevski

Scientist who wrote a comprehensive book-length article on intermittent fasting research in 2012, previously ran 'lift heavy net' and now works for Lambda Fitness.

Brad Pilon

Promoter of intermittent fasting through his 'Eat Stop Eat' approach, involving 24-hour fasts once or twice a week.

Andy Morgan

Associated with intermittent fasting through his website Ripped Body.com, though he writes less about it now.

Ray Williams

A powerlifter whose body fat percentage was reportedly 24% in a study, which was discussed as a likely error due to the formula used (developed for sedentary, middle-aged Asian people).

Grant Tinsley

Dr. Grant Tinsley is an assistant professor at Texas Tech University, whose research focuses on body composition, physique athletes, and intermittent fasting. He is the guest of this episode's interview.

Gene Rychlak

A powerlifting legend, founder of the RPS federation, and the first person to bench over 1000 lbs (equipped). He passed away recently.

Martin Berkhan

Promoter of intermittent fasting, known for his 'LeanGains.com' website and a 16-hour fasting/8-hour feeding window approach.

Scott Mendelson

Powerlifter who took Gene Rychlak's bench press record in 2006 with 1008 lbs.

Ori Hofmekler

Author of 'The Warrior Diet', promoting a 20-hour fast and 4-hour feeding window.

Greg O'Gallagher

Founder of Kinobody, widely associated with intermittent fasting in the general fitness community due to his cinematic YouTube ads.

Yngvar Trommelen

Known expert in protein metabolism, whose work suggests protein meal spacing is less relevant for resistance-trained individuals due to sustained muscle protein synthesis.

Bill Campbell

Another body composition researcher whose views align with Dr. Tinsley's on monitoring fat thickness during weight loss.

D.K. Metcalf

An NFL draft prospect whose body fat percentage was reported as an absurdly low 1.9%, circulating on social media.

Greg Knuckles

Guest host of the podcast, known for his work in the fitness industry and as a powerlifter.

Concepts

gluconeogenesis

An energetically inefficient means of creating ATP from free fatty acids, hypothesized by some researchers as a potential mechanism for IF's effects.

adiponectin

A hormone suggested by some researchers to play a role in time-restricted feeding effects, but literature shows inconsistency.

DEXA Scan

A body composition assessment technique used to measure bone mass and regional body composition.

Cunningham (1980) Equation

A resting metabolic rate prediction equation that performed surprisingly well for physique athletes, despite being developed in a general population and excluding active individuals.

Software & Apps

Underwater weighing

A body composition assessment technique used to estimate body volume, often part of a four-compartment model.

lift heavy net

A website previously run by Bojan Kostevski, which published extensive research on intermittent fasting.

Bioimpedance spectroscopy

An advanced technique for estimating body water, typically more precise than consumer-grade bioimpedance scales.

3D Infrared Scanners

New devices in Dr. Tinsley's lab that build a three-dimensional avatar of the human body using infrared light, with potential for body composition estimation and sport science applications like deadlift performance prediction.

T-Nation

A popular online fitness and bodybuilding resource.

Air displacement plethysmography

A body composition assessment technique used to estimate body volume, often part of a four-compartment model.

Studies & Research

Ben Abdallah El-Rudin et al. Study

A study showing that breakfast omission reduces subsequent resistance exercise performance in people who normally ate breakfast.

Moro et al. Study

A study on time-restricted feeding that attempted to match calories in free-living subjects, showing a slight weight loss benefit likely due to reduced intake.

Sutton et al. Cross-Over Study

A very well-controlled crossover study where subjects served as their own control, finding only a half-kilogram weight difference in time-restricted feeding, possibly due to glycogen storage.

Sutton et al. Study

A study on time-restricted feeding with more rigorous control over caloric intake, where subjects struggled to finish dinners due to satiety, leading to slight weight loss.

Gill et al. Study

An early study on time-restricted feeding that found it reduced caloric intake without calorie matching.

Organizations

RPS

A powerlifting federation founded by Gene Rychlak.

ISSN

Conference where Eric Trexler and Dr. Grant Tinsley first met.

NIH

Currently funding two large studies examining body phenotypes beyond apple/pear shapes and their associated health risks.

Colorado State University

University where Dr. Grant Tinsley completed a one-year master's program in biomedical sciences.

Texas Tech University

University where Dr. Grant Tinsley is an assistant professor and conducts his research.

MASS

A publication where Eric Trexler will provide a deep review of Dr. Tinsley's recent study on intermittent fasting in September 2019.

Baylor University

University where Dr. Grant Tinsley completed his doctorate in kinesiology and exercise nutrition.

Oklahoma State University

University where Dr. Grant Tinsley completed his undergraduate degrees in physiology and nutritional sciences.

Companies

Kinobody

A fitness company founded by Greg O'Gallagher, known for promoting intermittent fasting.

Disney

Mentioned as a place where 3D scanners were used for custom-fit uniforms/costumes for performers.

Lambda Fitness

A company Bojan Kostevski currently works for (also referred to as Lambda Training).

Supplements

Conjugated Linoleic Acid

A supplement once popular for fat loss, mentioned by Eric as having minimal effects in studies.

Media

Bruce Wayne

Fictional character from DC Comics, referenced in Greg O'Gallagher's YouTube ads.

Books

Eat Stop Eat

A book by Brad Pilon, advocating for an intermittent fasting approach using occasional 24-hour fasts.

The Warrior Diet

A diet approach by Ori Hofmekler, similar to Berkhan's but with a longer fasting window (20 hours vs. 16 hours).

Found this useful? Build your knowledge library

Get AI-powered summaries of any YouTube video, podcast, or article in seconds. Save them to your personal pods and access them anytime.

Try Summify free