Do triceps become the prime movers in the bench press at maximum weights?

While some studies, like Kroll and Golec, might suggest this due to increased EMG in the long head of the triceps at maximal loads, this is misleading. The long head is biarticular (crosses elbow and shoulder) and its shoulder extensor function is counterproductive for bench press, leading to de-emphasis at lower loads. Research on the lateral head (the primary elbow extensor) shows a more proportionate increase in EMG, indicating no disproportionate shift to triceps as prime movers.

Can tongue muscles hypertrophy in response to training or steroids?

Tongues are larger and more complex than commonly perceived, containing fat deposits. While no resistance training studies directly exist, observations related to obstructive sleep apnea and steroid use suggest tongues can hypertrophy. Obesity is linked to larger tongues due to fat deposits, and steroid users often experience sleep apnea, potentially due to tongue hypertrophy as it is a skeletal muscle.

Are glucosamine and chondroitin effective supplements for joint health in older lifters?

Previous meta-analyses showed little effect, but more recent research (Zhu et al. 2018) suggests a small beneficial effect for reducing stiffness (glucosamine) and pain/improving physical function (chondroitin) specifically in osteoarthritis patients. They generally have few side effects. For definitive advice on pain or function, consult a physical therapist or doctor.

What are the signs that a lifter needs extra conditioning for strength and hypertrophy?

The primary indicator is reaching a point where you need more training volume for progress than you can comfortably complete or recover from. Instead of traditional low-intensity cardio, consider stepping down the intensity ladder within your strength training. For example, if you typically do triples, switch to sets of 5-8 reps, or for hypertrophy, switch from 8-12 reps to 12-15 (or even 20-25). This provides specific conditioning while still stimulating your main goal.

How important is 'good food' (unprocessed grains, vegetables) for strength gains and overall health?

The importance depends on individual health, age, and existing nutrient deficiencies. For strength and hypertrophy, as long as major nutrient deficiencies are avoided and protein/calories are sufficient, gains can still be made even with a less-than-ideal diet quality, especially in younger, healthier individuals. However, for overall health and longevity, a diet rich in fruits and vegetables and minimally processed foods is clearly beneficial, mainly by providing essential nutrients rather than 'bad' foods being inherently harmful.

What is the host's opinion on bay leaves in cooking?

The host believes bay leaves are a scam, a 'tax that preys on misinformation,' as he noticed no difference in his lentil soup when he forgot to add them. He states they 'do literally nothing.'

Why does the host dislike listeners speeding up the podcast?

While acknowledging most people likely speed up long episodes, the host jokes that it's a 'slap in the face' to their artistry. He meticulously plans pauses, tempo, and cadence. He also noted that speeding up might contribute to misunderstandings, leading to negative reviews from listeners who miss their sarcasm.

Is there a link between foot shape and intermittent fasting protocols?

The guest discusses a bizarre graphic suggesting four distinct foot shapes dictate intermittent fasting profiles. He notes that two of the four depicted foot shapes are anatomically unrealistic, dismissing the entire premise as 'bullshit' and a denigration of actual science.

What podcast is recommended for non-fitness content?

The podcast 'Operation Midnight Climax' is recommended. It's a limited series about a part of the CIA's MKUltra mind control program. The guest finds the story 'wild and very riveting,' despite its highly scripted and produced nature.

Caffeinated Naps, Intuitive Eating, and Q&A Catch-Up (Episode 57)

Stronger By Science

Sports3 min read147 min video

May 6, 2021|5,433 views|183|51

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Key Moments

TL;DR

Podcast covers sleep, diet, research critiques, and Q&A on training and health.

Key Insights

Combining caffeine and naps is more effective for combating sleep deprivation than either alone.

Intuitive and mindful eating interventions enhance psychological well-being but don't significantly impact energy intake or diet quality.

Metabolic adaptation is a nuanced phenomenon that is not an insurmountable barrier to weight loss but can be reduced by considering organ mass and total energy expenditure.

The peer-review process in scientific publishing has flaws, with some journals publishing questionable research that requires public scrutiny for retraction.

Simultaneous training for strength and hypertrophy is effective, with various periodization strategies yielding good results.

The long head of the triceps is less important for bench press than the lateral head, and EMG data can be misleading when interpreting muscle activation.

GOOD NEWS AND UPDATES

The episode begins with positive news, including a donor using Dogecoin earnings for animal adoptions and McDonald's sales returning to pre-COVID levels. Updates and clarifications are provided on topics like pro-hormone timelines, fashion advice (now including Michael's shirts alongside George brand), and a correction regarding olive oil desserts. A significant research update concerns a new, more effective malaria vaccine trial.

RESEARCH ROUNDUP: SLEEP, EATING, AND METABOLISM

The research segment delves into three key areas. Firstly, combining caffeine and napping is found to be the most effective strategy for improving repeated sprint performance after partial sleep deprivation. Secondly, intuitive and mindful eating interventions are highlighted for their benefits in improving psychological outcomes like reduced depressive symptoms and disordered eating patterns, though they show little evidence of influencing energy intake or body weight.

METABOLIC ADAPTATION: NUANCES AND MISCONCEPTIONS

The discussion on metabolic adaptation focuses on a systematic review, emphasizing that it's a nuanced issue, not a complete barrier to weight loss. While it does occur during active weight loss, it tends to lessen when energy balance is restored. The review highlights that resting metabolic rate is less impactful than non-exercise activity thermogenesis, and while accounting for organ mass improves predictions, it doesn't eliminate metabolic adaptation entirely. The authors critique the oversimplification of research findings, leading to erroneous conclusions about the phenomenon.

CRITIQUE OF SCIENTIFIC PUBLISHING AND RESEARCH VALIDITY

A significant portion of the episode critiques the state of peer-reviewed scientific publishing. The hosts discuss a retracted paper on mask-wearing that was published in 'Medical Hypotheses,' noting its poor sourcing and speculative claims, with retraction primarily due to inaccurate author affiliation. They also touch upon Joseph Mercola's removal of COVID-19 related articles from his website after an FDA warning, questioning the editorial standards of journals that publish such content. Historical context of peer review is provided, illustrating its evolution from editor-led refereeing to a system often criticized for its effectiveness.

LISTENER Q&A: TRAINING AND JOINT HEALTH

The Q&A segment addresses several listener questions. Simultaneous strength and hypertrophy training is deemed effective, with recommendations for periodization strategies. The role of triceps in bench press is clarified, suggesting EMG data can be misleading regarding prime movers, especially with biarticular muscles like the long head of the triceps. The possibility of muscle hypertrophy in less common areas like the tongue is explored, linking it to potential steroid use and sleep apnea. Glucosamine and chondroitin are discussed for joint health, with moderate evidence suggesting small benefits for osteoarthritis patients.

CONDITIONING, NUTRITION QUALITY, AND INTERMITTENT FASTING

Further Q&A covers the need for extra conditioning, suggesting a step down in training intensity (e.g., higher rep ranges) as the primary method. The importance of food quality, especially micronutrients, is debated; while extreme deficiencies or unhealthy eating patterns can hinder gains, general health and well-being are more impacted than pure strength/hypertrophy unless significant deficiencies exist. Finally, the hosts humorously debunk the idea of dictating intermittent fasting protocols based on foot shape, emphasizing that only two of the four depicted shapes are anatomically real.

Mentioned in This Episode

●Supplements

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Common Questions

Yes, it is effective. For hypertrophy, specific strength work is unlikely to hinder muscle growth unless you're nearing genetic limits. For strength, hypertrophy training greatly aids long-term strength by building muscle. Most people can either integrate heavy singles into a hypertrophy program or use block periodization with more hypertrophy-focused blocks and occasional strength blocks.

Topics

Exercise Physiology Strength Training Health & Longevity Neuroscience & the Brain Nutrition & Diet Mental Health & Psychology Human Performance Science & Mathematics Peer Review Body Composition Sleep Deprivation Nutrition Science Metabolic Adaptation Joint Health Intuitive Eating Caffeine Napping Diet Quality

Mentioned in this video

conceptMalaria

A serious illness caused by a parasite, for which a new, more effective vaccine is showing promising results in trials.

personGeorge W. Bush

Former US President, who instituted the Anabolic Steroid Control Act of 2004.

toolWalmart

Retail chain that exclusively carries the George clothing brand.

bookRosenthal and Leibel (2010)

A review from 2010 that the host finds intuitive and comprehensive in explaining metabolic adaptation in a non-pathological way.

studyBrandão et al.

A study showing bench press training is good for growing the lateral head of the triceps but not the long head.

personNot a Llama Ama

Listener who asked about indicators for needing extra conditioning for strength and hypertrophy.

conceptMKUltra

A CIA mind control program, a facet of which is covered in the recommended podcast 'Operation Midnight Climax.'

personHunter Henderson

Female powerlifter who set a world record with a 295 kg (650 lb) squat in knee wraps at the Kern US Open.

companyPfizer

Pharmaceutical company that developed one of the COVID-19 vaccines.

mediaAmerica's Test Kitchen

A TV show and publication known for its recipes; specifically mentioned for a good lemon olive oil tart recipe.

studyThe influence of mindful eating and/or intuitive eating approaches on dietary intake: a systematic review

A systematic review examining the impact of mindful eating and intuitive eating on dietary intake and quality. It found little evidence for significant changes in calorie intake or diet quality, primarily benefiting psychological outcomes.

personJoseph Mercola

An individual described as being on the 'Mount Rushmore of disinformation,' known for publishing misinformation related to vaccines and Vitamin D.

studyZhu et al. (2018)

A more recent meta-analysis from 2018 showing small beneficial effects of glucosamine on stiffness and chondroitin on pain and physical function in osteoarthritis patients.

personVincent Van Gogh

Famous painter, whose works are used as an analogy for carefully crafted artistic endeavors.

studyOperation Midnight Climax

A podcast recommended by the guest, focusing on a part of the CIA's MKUltra mind control program.

toolDogecoin

A cryptocurrency based on a meme, discussed in the context of an anonymous donor using earnings for charity.

companySinoVac

Pharmaceutical company that developed one of the COVID-19 vaccines, broadly rolled out globally.

personPavlo Nakonechni

Russian lifter who deadlifted 435 kg (959 lbs) for a triple in the gym, also noted for a very strong set of rows.

studyMarlatt (2017)

A study investigating total daily energy expenditure and metabolic adaptation, which was the only one in a review not to report significant adaptation, but had methodological issues.

personAlbert Einstein

Physicist, who famously retracted a paper submission because he was insulted by the editor-in-chief's request for peer review.

personJer Chapman

Listener who asked a bizarre question about muscles resistant to hypertrophy, specifically if tongues can get 'jacked.'

toolCIA

Central Intelligence Agency, discussed in the context of its MKUltra mind control program.

productJohnson & Johnson

Pharmaceutical company that developed one of the COVID-19 vaccines.

personMatt Cincotta

Listener who asked a question about the role of triceps as prime movers in the bench press at max weights.

legislationAnabolic Steroid Control Act of 2004

Legislation that banned over-the-counter steroid precursors and expanded the list of controlled anabolic steroids.

personLasha Talakhadze

Georgian weightlifter, referred to as the 'Georgian god of weightlifting,' who snatched 225 kg and clean and jerked 270 kg in training.

studyClifford et al.

A study cited for its findings that intuitive eating and mindful eating interventions enhance psychological outcomes, reduce depressive symptoms, and improve self-esteem and emotional well-being.

studyRavussin (2015)

The original two-year weight loss intervention study that the Marlatt (2017) paper was a follow-up to. It initially showed significant metabolic adaptation.

personTommy Di Stefano

Listener who asked a question about the efficacy of training for strength and hypertrophy simultaneously.

conceptObstructive Sleep Apnea

The most common form of sleep apnea, where the back of the throat is blocked. Linked to tongue size and fat deposits within the tongue.

mediaSuper Size Me

A documentary by Morgan Spurlock, cited as a reason people began treating McDonald's as unhealthy.

companyAstraZeneca

Pharmaceutical company that developed one of the COVID-19 vaccines, currently on hold in some places.

personMike Zourdos

Professor of exercise science, friend of the podcast, who provided clarifications on the timeline of prohormone legislation.

personRick Collins

Individual mentioned by the host for his insights on people's persistent desire to build muscle and find ways to do so.

personSola El-Waylly

Chef and recipe developer, creator of the olive oil blondies recipe previously recommended by the guest.

organizationPubMed

A free search engine accessing databases of references and abstracts on life sciences and biomedical topics, used by researchers.

bookMedical Hypotheses

A journal that publishes original theoretical papers, hypotheses, and speculations in medicine. Noted for accepting 'wacky ideas' and requiring extra skepticism.

organizationFDA

The Food and Drug Administration, which sent a public letter to Mercola flagging content relaciong Vitamin D to COVID-19 risk.

studyWandel et al. (2010)

A systematic review and meta-analysis from 2010 that concluded glucosamine and chondroitin did not reduce joint pain or impact joint space narrowing.

organizationWADA

World Anti-Doping Agency, whose 'watch list' is referenced as an analogy for things 'on notice.'

conceptMyers-Briggs Type Indicator

A personality inventory that classifies individuals into different personality types, previously discussed in relation to intermittent fasting.

organizationMcDonald's

Fast-food chain, sales returning to pre-COVID levels. Discussed for its enduring popularity and deliciousness, despite disparagement from some in the fitness community.

drugSputnik V

A COVID-19 vaccine mentioned as getting broad global rollout.

personJohn Hack

Powerlifter who was unseated by Chad Pinson at the Kern US Open.

studyCarl (2016)

A paper referenced in the metabolic adaptation discussion, showing resting metabolic rate remained lower than baseline even after weight maintenance, despite being deemed 'not significant' by some interpretations.

companyElsevier

A global information and analytics company specializing in scientific and medical content, which published a flawed mask study that was later retracted.

organizationBritish Medical Journal

A prestigious journal whose former editor-in-chief studied the effectiveness of peer review.

personGrant Tinsley

Researcher on intermittent fasting, recommended for listeners seeking information on the topic.

personJackson Powell

A teenage lifter known for his exceptional squat strength, recently squatted 925 lbs for a double.

personChad Pinson

Powerlifter who unseated John Hack at the Kern US Open, totaling 996.5 kg and setting a world record squat of 400 kg in knee wraps.

studyCaffeine use or napping to enhance repeated sprint performance after partial sleep deprivation: why not both?

A study that compared the effects of napping, caffeine, or both on repeated sprint performance after sleep deprivation, finding the combination most effective.

studyDoes adaptive thermogenesis occur after weight loss in adults? A systematic review

A systematic review on metabolic adaptation after weight loss. The host discusses its nuances, agreements, and disagreements with its conclusions.

supplementVitamin D

A vitamin about which Mercola published claims related to COVID-19 risk, leading to an FDA letter and removal of content.

personDavid Meverden

Listener who asked about glucosamine and chondroitin as supplements for older lifters and joint health.