What is the new bench press world record set by Julius Maddox?

Julius Maddox recently benched 755 pounds (342.5 kg) in the gym. This lift is higher than his current world record of 744 pounds and positions him close to the legendary 800-pound bench mark.

How rare is it to achieve a Fat-Free Mass Index (FFMI) above 25 naturally?

While not 'common,' data suggests that an FFMI of 25 is achievable by roughly 1 in 14 or 15 people in a general gym-going population, putting it around the 93rd percentile. It's not an 'unbelievably rare' genetic outlier territory, especially when not strictly considering shredded, contest-lean conditions.

Are touch-and-go deadlifts acceptable for muscle growth and strength, or should I reset between reps?

Touch-and-go deadlifts are perfectly fine and possibly even advisable for general gym-goers seeking hypertrophy and strength. They ensure a controlled eccentric portion of the lift, which can be neglected when fully resetting. Bouncing reps, however, potentially increase injury risk due to sudden force changes.

Should I implement diet breaks during a bulking phase like I would during a cut?

Diet breaks are generally not recommended during bulking. While cutting, diet breaks attempt to attenuate metabolic adaptations from low leptin. During bulking, resistance to weight gain often involves leptin resistance, and a break would simply extend the bulk's timeline without offering significant physiological benefits.

How can I increase strength without adding significant muscle mass?

Strategies include reducing training volume (below 5-9 sets per muscle group weekly), focusing on very heavy work for low reps (e.g., singles at 90% 1RM), consistently training far from failure, or taking ice baths after training to limit hypertrophy. However, long-term strength gains will eventually be capped by existing muscle mass.

Is a pre-workout shake with whey and dextrose sufficient for morning workouts?

A shake with 20-40g of whey protein (depending on scoop size) and 20-60g of carbs like dextrose, 30-45 minutes pre-workout, generally provides sufficient amino acids, carb availability, and hunger prevention for optimal performance. While a post-workout shake is beneficial, the pre-workout meal provides a cushion.

How do high-protein diets affect bone health during weight loss?

A recent meta-analysis indicates that high-protein diets (25%+ calories from protein or 1g/kg body mass) attenuate the loss of total and lumbar spine bone mineral density associated with weight loss when compared to low-protein diets. This suggests high protein intake is beneficial or neutral for bone health, rather than detrimental.

What is the 'drama update' about red meat and processed meat research?

A significant controversy arose after a journal published meta-analyses suggesting less forceful guidelines against red and processed meat. This led to a backlash, including alleged embargo violations, demands for retraction, and accusations of 'information terrorism' from groups like the True Health Initiative and David Katz, who were later criticized for their own biases.

What is the key to getting a good sourdough starter going if I'm struggling?

To establish a healthy starter quickly, use kefir or a yogurt-water mixture instead of plain water for the first few days of feeding to infuse lactic acid bacteria. Also, adding a tiny amount of commercial yeast initially can kickstart activity, as wild yeast will eventually dominate the culture. Use unbleached whole wheat or rye flour.

How can I achieve a more intense sour flavor in my homemade sourdough bread?

The key is significantly longer fermentation times. Aim for 10-18 hours at room temperature, especially if using a low percentage (around 10%) of starter flour in your total dough. This extended period allows lactic acid bacteria to produce more acetic acid, which provides the distinct sour taste.

Key Moments

Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations (Episode 34)

Stronger By Science

Education4 min read157 min video

Jan 30, 2020|8,813 views|189|38

Stronger By Science Podcast

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Key Moments

TL;DR

Podcast covers feats of strength, genetic limits, deadlift technique, nutrition, and sourdough baking.

Key Insights

The concept of a strict 'genetic ceiling' for muscle growth, like a Fat-Free Mass Index (FFMI) of 25, is often overstated, with many individuals naturally capable of exceeding this.

Touch-and-go deadlifts are generally safe and potentially beneficial for hypertrophy compared to bouncing, provided a controlled eccentric phase.

Diet breaks are primarily beneficial for fat loss by mitigating metabolic adaptation, and their physiological benefit during bulking is questionable.

Maintaining muscle mass and strength without significant hypertrophy can be achieved by focusing on high-intensity, low-volume training and staying further from failure.

Pre- and post-workout nutrition, focusing on digestible protein and carbohydrate sources, is important for performance and recovery, though the 'anabolic window' is wider than often assumed.

The 'acid-ash hypothesis' linking high protein intake to bone loss is not supported by current research; high protein diets may even be beneficial for bone density during weight loss.

FEATS OF STRENGTH AND RESEARCH RESOURCES

The episode begins by highlighting numerous recent feats of strength, including Julius Maddox becoming the first person to bench over 750 pounds and impressive deadlifts from Yury Belkin and Dmitriy Klokov. It also introduces a new resource: the Stronger By Science 'Studies Archive' on their website, which curates monthly research findings to help listeners stay updated on scientific literature relevant to strength and physique athletes.

DEBUNKING GENETIC LIMITS AND DEADLIFT TECHNIQUES

The discussion addresses listener questions about the Fat-Free Mass Index (FFMI) and genetic potential for muscle growth. Contrary to popular belief, an FFMI of 25 is not an insurmountable natural limit, with studies showing significant percentages of athletes in various sports exceeding this. The podcast also clarifies deadlift technique, advising against 'bouncing' reps due to injury risk, while endorsing controlled 'touch-and-go' reps for their potential to improve hypertrophy by ensuring a proper eccentric phase.

NUTRITION STRATEGIES FOR BULKING AND MUSCLE MAINTENANCE

Nutritional advice is provided for both bulking and muscle maintenance without further hypertrophy. Diet breaks are discussed as effective for cutting by managing leptin levels and metabolic adaptation, but are deemed less physiologically beneficial during bulking, where enjoyment and energy density adjustments are more crucial. For those aiming to maintain muscle and strength without gaining size, strategies include reducing training volume, increasing intensity with lower reps, training further from failure, and potentially using ice baths.

PRE- AND POST-WORKOUT NUTRITION CONSIDERATIONS

The importance of pre-workout nutrition is emphasized, particularly for early morning training. Digestible protein and carbohydrate sources are recommended to fuel workouts and prevent hunger. While the 'anabolic window' is now understood to be wider than previously thought, consuming protein within one to two hours post-workout is still advised for optimal recovery and muscle protein synthesis. The focus is on providing adequate nutrients without causing digestive distress.

RESEARCH ROUNDUP: PROTEIN, BONE HEALTH, AND MUSCLE FLUID

This segment delves into recent research findings. A meta-analysis suggests high-protein diets may attenuate bone density loss during weight loss, debunking the 'acid-ash hypothesis'. Another study explores the link between intramuscular fluid volume and passive muscle tension using animal models and a novel physical model, suggesting fluid increases could impact muscle mechanics. While speculative for human application, it sparks discussion on potential implications for fatigue and performance during intense training or dieting.

LOAD-SPECIFIC ADAPTATIONS AND DEBATES IN TRAINING

The conversation shifts to research on resistance exercise, specifically high-load vs. low-load training. While both methods yield similar overall muscle hypertrophy, nuanced differences in mitochondrial adaptations and fiber-type specific growth are discussed. The prevailing view is that significant load-dependent fiber-type hypertrophy is not a major concern for most individuals, as both heavy and lighter training generally stimulate growth in both Type I and Type II fibers.

THE RED MEAT AND PROCESSED MEAT DEBATE: A DRAMA UPDATE

A significant portion of the podcast is dedicated to the controversy surrounding guidelines on red and processed meat consumption. It details the backlash against research that challenged previous strong recommendations against these foods, including allegations of 'information terrorism' and attempts to have the papers retracted. The segment highlights concerns about conflicts of interest, the integrity of the scientific process, and includes an open letter from the Chancellor of Texas A&M to the President of Harvard regarding the matter.

MASTERING SOURDOUGH BREAD MAKING

The podcast concludes with practical advice on making sourdough bread at home. Greg shares his experiences and tips for creating a healthy sourdough starter using kefir or yogurt and a small amount of commercial yeast. He emphasizes the importance of long fermentation times for authentic sour flavor development, suggesting a process that can take 10-18 hours, and encourages listeners to experiment to find what works best for their specific conditions and ingredients.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●People Referenced

Sourdough Starter Success Tips

Practical takeaways from this episode

Do This

Use kefir or a yogurt-and-water mixture for the first few days of feeding your sourdough starter to introduce lactic acid bacteria and balance pH.

Add a tiny bit (1/8 to 1/4 teaspoon) of commercial yeast to your initial starter mixture to kickstart colonization, knowing wild yeast will eventually outcompete it.

Feed your starter with unbleached flour, ideally a mix with whole wheat or rye flour, as it contains more natural yeast and nutrients.

Allow for long fermentation times (10-18 hours at room temp) for sourdough bread to develop its characteristic sour flavor from acetic acid.

Start with a low percentage (around 10%) of starter flour relative to total flour in your bread recipe to enable longer fermentation.

Avoid This

Do not use bleached flour for your sourdough starter as it has lower levels of natural yeast, slowing the process.

Avoid short fermentation times, typical for commercial yeast breads, if you want a pronounced sour flavor in your sourdough.

Don't immediately assume sourness comes from lactic acid alone; focus on longer fermentation for acetic acid development.

Common Questions

Greg now publishes his monthly list of relevant studies, along with archives, on strongerbyscience.com/studies-archive. The website also features a database of podcast Q&As and a list of systematic reviews and meta-analyses relevant to strength and physique athletes.

Topics

Bone Health Nutrition & Diet Human Performance Science & Mathematics Nutrition Timing Muscle Physiology Deadlift Technique Powerlifting Records Bodybuilding Genetics Fat-free Mass Index Strength Training Volume Dietary Guidelines Controversy Sourdough Baking

Mentioned in this video

People

John Haack

Powerlifter mentioned as the second-best deadlifter in the 82.5 kg class behind Dmitry Nasonov and also broke the all-time world record total at 90 kg (198 lbs) in his first competition in that weight class.

Hasan Al-Bekhedi

Holds the current world record deadlift of 298 kg in the 66 kg (145 lbs) weight class.

Sergey Fedosienko

Powerlifter competing in the 59 kg (130 lbs) class; demonstrated a 290 kg (693 lbs) deadlift for a double with straps, indicating immense pulling strength despite small hands and grip limitations.

Michael Estrela

Recently set the untested deadlift record of 303 kg in the 66 kg weight class a couple of months prior to the podcast.

Stuart Jamison

Holds the deadlift record of 286 kg in the 60 kg class for non-IPF federations.

Jonnie Freedhoff

Previously associated with the True Health Initiative, he also cut ties, sharing Stefan Gihona's disappointment and concern for scientific integrity.

Walter Willett

Researcher from Harvard School of Public Health and member of the True Health Initiative's council of directors, whose funding sources were questioned in light of the red meat controversy.

Yaroslav Oleg

Mentioned as arguably the 'goat of powerlifting,' having won 15 straight IPF World Championships.

Rita Rubin

Author of the JAMA blog post detailing the backlash and alleged ethical violations surrounding the red meat research controversy.

Frank Hu

Researcher from Harvard School of Public Health and member of the True Health Initiative's council of directors, whose funding sources were questioned in light of the red meat controversy.

Julius Maddox

Powerlifter who became the first human to bench over 750 pounds (755 lbs). Known for his extremely strong and decisive lifts.

Arianna Ten

Female single-ply lifter who benched 225 kg (496 lbs), surpassing her own world record and approaching the 500-pound barrier in the 84 kg class.

Dmitry Nasonov

Lifter from the 82.5 kg (181 lbs) class who holds the world record for deadlift at 400 kg (881 lbs), considered one of the most impressive records.

Ed Coan

Legendary powerlifter whose old deadlift records (859 lbs at 198 lbs, 903 lbs at 220 lbs) are used as benchmarks for comparison.

Boris Sheiko

Russian powerlifting coach whose Instagram account highlighted the rise of powerlifting in China and Mihai as a promising lifter.

Richard Hawthorne

Holds the current raw deadlift record of 277.5 kg in the 59 kg weight class.

Lamar Gant

Considered the 'god of the lightweight deadlift,' holding the single-ply record of 310 kg in the 60 kg class; used as a benchmark for Sergey Fedosienko's impressive lift.

Daniel Ståhl

Swedish discus thrower, reigning world champion, who deadlifted 350 kg (771 lbs) for 5 reps; noted for his raw strength despite imperfect sumo deadlift technique.

Stefi Cohen

Powerlifter who recently squatted 462 lbs at 125 lbs bodyweight, and later 444 lbs for 3 reps, demonstrating incredible strength.

Jackson Powell

17-year-old powerlifter who squatted 832 lbs convincingly deep in a meet and totaled 1856 lbs, setting junior records and showing immense potential.

Gregorio Gallagher

Content creator who made a video showing his DEXA scan results with an FFMI of 24.6, suggesting it was close to a human limit, a claim which Greg and Eric dispute.

Eric Helms

Co-host of Stronger By Science, mentioned when asked about his FFMI. Also referenced for his review of a short-term carb load study in bodybuilders.

Bill O'Reilly

Humorously compared to the hosts' (non-journalistic) approach to discussing controversies, highlighting the entertainment aspect.

John Grimek

Mr. America winner who dominated so thoroughly that rules were changed to prevent single competitors from cannibalizing the competition.

David Katz

Founder of True Health Initiative and a prominent figure advocating for plant-based diets, heavily criticized for alleged attempts to suppress research and for his shifting stance on industry funding.

Mike Israetel

Strength athlete who, when discussed with Eric and Greg, inspired the phrase 'keep turning over more rocks' in the pursuit of gains.

Stu Phillips

Researcher whose lab published a high-quality paper comparing high-load and low-load training, finding similar type 1 and type 2 fiber hypertrophy.

Stefan Gihona

Researcher who cut ties with the True Health Initiative after reading the JAMA blog post, emphasizing the importance of scientific integrity over opinions on red meat.

Supplements

Betaine

Mentioned as an osmolytic supplement that can increase fluid volume within the muscle, potentially relevant to muscle performance.

Whey protein

Recommended as a sufficient protein source for pre-workout shakes, with typical dosage being 20-40 grams, depending on individual tolerance and size.

Dextrose

Recommended as a quick-digesting carbohydrate source for pre-workout, with a suggested dosage of 20-60 grams depending on body size and training volume.

Creatine

Mentioned as an osmolytic supplement that can increase fluid volume within the muscle, potentially relevant to muscle performance.

Organizations

MASS

Greg produces a monthly journal sweep for Mass, a publication related to strength and fitness research.

UNC

Eric Trexler took a class on meta-analyses at UNC with Charlie Poole.

Cochrane Collaboration

Charlie Poole, who taught Eric Trexler's meta-analysis class, is a significant figure in the Cochrane Collaboration.

Texas A&M AgriLife

A funding mechanism associated with Texas A&M University, which received a very small portion of its funding (1.5%) from the beef industry, becoming a focal point in the conflict of interest allegations.

True Health Initiative

A non-profit founded by David Katz, heavily criticized for allegedly orchestrating a campaign to suppress research on red and processed meat and for violating embargo policies.

USDA

Federal entity providing about half of AgriLife's funding, contrasting with the minor beef industry funding.

Texas A&M University System

Its Chancellor sent an open letter to the President of Harvard, calling for an investigation into allegations against Harvard faculty members (Willett and Hu) for mischaracterizing scientific research.

National Cattlemen's Beef Association

Humorously thanked as a sponsor for funding the discussion on the red meat controversy, playing on the 'big beef industry' allegations.

Journal of the American Medical Association

The journal that published controversial papers on red and processed meat, and whose blog post revealed the backlash and alleged misconduct by lobbying groups.

Software & Apps

Gmail

Greg exceeded Gmail's daily free email limit when sending out study lists, prompting a change in how he shares research updates.

Mailchimp

Greg considered using MailChimp for his research study emails but found it too expensive for the number of subscribers.

StrongerByScience.com

The website where Greg now publishes his monthly research studies archive and other free resources like a Q&A database and meta-analysis list.

Companies

Instagram

Mentioned as a platform where many lifters post their feats of strength, and also where Greg initially received the Julius Maddox video.

YouTube

Mentioned as a source of information that is often surpassed in quality by directly reviewing research studies.

Products

kefir

Recommended as an ingredient for sourdough starter to introduce lactic acid bacteria and establish the correct pH quickly, especially unpasteurized varieties.

Yogurt

Recommended as an alternative to kefir for sourdough starter, mixed with water, to provide lactic acid bacteria and regulate pH.

Trojan Enz condoms

Used in a physical model in the Sloboda et al. study to represent a water-filled bladder within a plastic fiber structure mimicking the extracellular matrix of muscle.

Commercial yeast

Can be used in small amounts (1/8 to 1/4 teaspoon) to kickstart a sourdough starter by providing a quick initial yeast population that is later outcompeted by wild yeast.

Studies & Research

Skeletal muscle fiber swelling contributes to force depression in rats and humans mechanically skin fiber study

A study that found muscle fiber swelling could depress force production by 10-15% when fibers were swollen to 116% of their original diameter.

Kouri et al.

The study often cited for the FFMI limit of 25, which, upon re-examination, does not support a strict limit for shredded individuals, as its sample included people up to 17% body fat.

Sloboda et al.

Study titled 'Passive muscle tension increases in proportion to intramuscular fluid volume' which explored the correlation between muscle fluid volume and passive muscle tension using bullfrog muscle and a physical model.

Harvard University

The institution where researchers Walter Willett and Frank Hu are faculty members, whose president was called upon by the Chancellor of Texas A&M to investigate their alleged mischaracterization of science.

Media

Game Changers

Mentioned humorously in context of David Katz, implying his past advocacy in the documentary was biased.