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.

Key Moments

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

Stronger By Science

Sports3 min read147 min video

May 6, 2021|5,435 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

●Drugs & Medications

●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

People

George W. Bush

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

Vincent Van Gogh

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

Albert Einstein

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

Lasha Talakhadze

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

Mike Zourdos

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

Grant Tinsley

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

Companies

Walmart

Retail chain that exclusively carries the George clothing brand.

Pfizer

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

Johnson & Johnson

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

AstraZeneca

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

McDonald'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.

Elsevier

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

Studies & Research

Operation Midnight Climax

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

finance

Dogecoin

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

Organizations

CIA

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

PubMed

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

FDA

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

British Medical Journal

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

Media

Super Size Me

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

Concepts

Myers-Briggs Type Indicator

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

Supplements

Vitamin D

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

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