Key Moments
Effective Reps, Antioxidants, Optimal Training Volume, and Lauren Colenso-Semple (Episode 18)
Stronger By ScienceKey Moments
The podcast discusses effective reps, antioxidant effects on hypertrophy, training volume for women, and more.
Key Insights
Eric Trexler clarifies he is not Eric Helms.
High-dose antioxidants may impair muscle hypertrophy by reducing peroxy nitrite formation, though dietary sources are beneficial.
The concept of 'effective reps' (last 5 reps before failure) has mechanistic support but lacks strong experimental evidence in trained individuals for multi-joint exercises.
A study on resistance-trained women found similar strength and muscle thickness gains between moderate and very high training volumes.
Muscle fiber type analysis is complex, with single fiber analysis offering more granular data than homogenate analysis, and hybrids are common in sedentary individuals.
Personalized training volume and exercise selection are crucial, emphasizing recovery and individual response over rigid, one-size-fits-all approaches.
Training to failure can be a useful tool to ensure training intensity and learn what true effort feels like, though it's not always optimal for strength or recovery.
CLARIFYING IDENTITIES AND PODCAST UPDATES
The episode begins with Eric Trexler humorously clarifying that he is distinct from fellow researcher Eric Helms, dispelling ongoing confusion. He announces upcoming changes and additions to the Stronger By Science coaching program, including the hiring of registered dietitian Greg Shilts and new coaches Jason Yuri and Dale Keith. The primary reason for the interview segment is to discuss the work of newly hired coach Lauren Colenso-Semple and her research.
FEATS OF STRENGTH AND RECORD-BREAKING PERFORMANCES
Greg recaps recent impressive feats of strength from the Boss of Bosses 6 meet. Yuri Belkin set new all-time world records in the 220lb (100kg) untested class for squat and total, solidifying his dominance. Christi Hawkins claimed all four all-time world records in her 165lb (75kg) untested weight class. Cece Ingram also improved her own record in the 181lb (82.5kg) class. On the tested side, Amanda Lawrence achieved a personal best deadlift, potentially surpassing her own world record, and the 84kg class is highlighted as a competitive division.
THE ROLE OF ANTIOXIDANTS AND NITRIC OXIDE IN HYPERTROPHY
Eric Trexler reviews emerging research on antioxidants and muscle hypertrophy. High doses of antioxidants like Vitamin C and E may hinder hypertrophy, possibly by reducing peroxy nitrite, a compound linked to activating pathways like mTOR. While nitric oxide itself is generally beneficial for hypertrophy, the formation of peroxy nitrite might play a role in adaptation signaling. Dietary sources of antioxidants, found in nitrate-rich foods, are still encouraged as they likely don't impair adaptations and may support nitric oxide function.
CRITIQUING THE EFFECTIVE REPS MODEL
Greg discusses his article critiquing the 'effective reps' concept, which posits that only reps performed close to failure contribute significantly to hypertrophy. While the idea has mechanistic support, such as motor unit recruitment near failure, experimental evidence in trained individuals performing multi-joint exercises does not consistently support the claim that only the last few reps are beneficial. The article suggests that the definition of 'hard sets' might be more practically applicable than the precise 'effective reps' model.
TRAINING VOLUME AND MUSCLE ADAPTATIONS IN TRAINED WOMEN
The interview with Lauren Colenso-Semple focuses on her master's thesis study comparing moderate vs. very high training volumes in resistance-trained women. The study found similar strength gains and muscle hypertrophy between groups performing 12 sets (moderate) and 81 sets (very high) per lower body muscle group per week. This suggests that extremely high volumes do not necessarily yield superior results and may not be significantly better than a well-structured moderate volume for trained individuals, especially considering individual recovery capacity.
MUSCLE FIBER TYPES AND INDIVIDUAL TRAINING RESPONSE
Lauren discusses her research on muscle fiber types, highlighting the differences between homogenate and single fiber analysis methods. She notes that while fiber types exist on a continuum and can be influenced by training, worrying excessively about one's specific fiber type distribution is likely unnecessary for most individuals. The conversation also touches on the challenges of research, individual variation in response to training, and the importance of personal experimentation to find optimal training strategies.
PRACTICAL IMPLICATIONS FOR PROGRAMMING AND EXERCISE SELECTION
The podcast emphasizes tailoring training to individual lifestyles, goals, and recovery capacities. While research provides guidelines, it's crucial to adjust volume, frequency, and exercise selection based on personal response. The use of machines is defended for hypertrophy, and variety in exercise selection may keep training engaging. The discussion also reiterates that training to failure, while not always optimal for strength or recovery, can serve as a valuable tool for ensuring training intensity and accurately gauging effort levels in submaximal training.
Mentioned in This Episode
●Supplements
●Products
●Organizations
●Books
●Studies Cited
●Concepts
●People Referenced
Common Questions
No, Eric Trexler (the host) and Eric Helms are two completely separate human beings. This confusion is a running gag on the podcast, with Eric Trexler denying it with humor, even citing a backward audio message in their intro music.
Topics
Mentioned in this video
High doses of this antioxidant may decrease hypertrophy or related signaling.
Mentioned as a supplement that increases endogenous glutathione production and has good oral bioavailability.
Used as a model supplement, it acutely improves performance but also promotes hypertrophy through other pathways beyond just work capacity.
The active component in chili peppers, which activates the TRPCV1 receptor, and shows potential benefits for thermogenesis, performance, satiety, and potentially hypertrophy.
An antioxidant, 200mg of which was combined with L-citrulline in a study, though its oral bioavailability is mixed in literature.
High doses of this antioxidant may decrease hypertrophy or related signaling.
A nitric oxide precursor, 2 grams of which was combined with glutathione in a study, though the dose was lower than typical.
A strength and physique coach, researcher, and co-host of another podcast, frequently confused with Eric Trexler by listeners.
Temporary guest host of the podcast, co-authored an article on effective reps, and shares feats of strength.
Mentioned in comparison to not being a pseudonym for Eric Trexler, referring to his alter-ego Slim Shady.
Subject of a conspiracy theory among The Beatles, used as an analogy for the Eric Trexler/Eric Helms confusion.
A new coach at Stronger By Science, guest for an interview, and researcher in muscle fiber types and training volume.
A registered dietitian added to the Stronger By Science coaching staff, a close personal friend of the hosts.
A new coach added to the Stronger By Science team, who is a doctor of physical therapy, bringing a new skill set.
A new coach added to the Stronger By Science team, who was an assistant in the dissertation research of both hosts.
A prominent researcher in hypertrophy, under whom Lauren Colenso-Semple volunteered in his lab and whose meta-analysis on training volume is cited.
Lauren Colenso-Semple's master's advisor at the University of South Florida.
Known for his work in sport science, Lauren Colenso-Semple completed an internship with him.
Known as 'The Glute Guy,' Lauren Colenso-Semple interned with him for a weekend.
Lauren Colenso-Semple's PhD advisor at McMaster University, a prominent figure in hypertrophy and sport nutrition research.
A powerlifter referred to as the 'god of the middleweight untested men,' who set new all-time world records in the 220 and 242 kilo classes at Boss of Bosses 6.
A very good powerlifter mentioned as the next closest person to Yuri Belkin in the 220 class, with a best total significantly lower.
An untested powerlifter who now holds all four all-time world records in the 75 kilo (165 pound) class.
A legendary powerlifter, mentioned for possibly having held all four records in one weight class simultaneously, a feat compared to Kristy Hawkins.
A legendary powerlifter, mentioned for possibly having held all four records in one weight class, though unsure about the bench record.
An untested powerlifter referred to as 'the boss' at 181 pounds (82.5 kilo class), who improved her all-time world record total.
Authored a guest article for Stronger by Science in 2013-2014, arguing that volume load is not the best predictor of hypertrophy.
Tested powerlifter who recently deadlifted a PR in the gym, exceeding her current world record in the 84 kilo class.
A tested powerlifter competing in the 84 kilo class, tied with Amanda Lawrence for the world record total.
Known as the 'king of the bench press,' he recently broke the all-time super heavyweight bench press record, though the lift was controversial.
Another researcher who has proposed ideas similar to the 'effective reps' concept.
Co-authored a review paper with Lauren Colenso-Semple and Stu Phillips on strength and hypertrophy training.
An untested powerlifter who set a new all-time world record total in the 67.5 kilo (148 pound) class, having previously competed tested.
The previous holder of the all-time super heavyweight bench press record, which Julius Maddox surpassed.
A researcher whose model of 'effective reps,' particularly the popularized online version, is critiqued in Greg's article.
An influential scientist, mentioned in the context of people treating antioxidants and vitamins as anti-aging miracles.
A researcher who has put forth a similar idea to Chris Beardsley's 'effective reps' concept.
Actor starring in the movie 'Sideways', discussed in relation to sommelier culture.
An alter-ego of rapper Marshall Mathers, used as a comparison for the Eric Trexler/Eric Helms confusion.
A molecule formed from nitric oxide, whose production is reduced by antioxidants; it activates the TRPCV1 receptor and is associated with cellular damage to proteins and DNA/RNA.
A receptor, also known as the capsaicin receptor, that peroxynitrite activates, potentially linking high-dose antioxidants to reduced hypertrophy.
A physiological relationship where at higher forces, velocities are lower, and vice versa; its application to fatigue conditions is debated.
A molecule with a short half-life in the blood, whose metabolic fates include conversion to peroxynitrite, a process reduced by antioxidants.
A certified wine and spirits professional, Lauren Colenso-Semple holds a Level 3 certification from the WSET.
A physiological pathway activated by TRPCV1, which initiates muscle protein synthesis and hypertrophy.
Lauren admits to using Instagram primarily to view videos of French Bulldogs ('Frenchies').
Referenced in the 'Paul McCartney is dead' conspiracy theory, likened to the Eric Helms/Eric Trexler confusion.
Mentioned as a location where photos of Eric Trexler and Eric Helms were taken, also humorously linked to a conspiracy theory about its non-existence.
A monthly research review publication where Eric Helms and Eric Trexler are listed as reviewers.
The institution where Lauren Colenso-Semple completed her master's degree under Bill Campbell.
A facility associated with Brett Contreras, where Lauren Colenso-Semple spent a weekend internship.
The hosts' favored university whose football team they support, mentioned in the context of their attempt to trademark the word 'The'.
Lauren Colenso-Semple holds a CSCS certification from this organization.
The government office that initially refused Ohio State University's application to trademark the word 'The'.
A research review publication for which Eric Helms reviewed a paper about capsaicin's effects on repeated sprint performance.
The podcast and website, known for publishing articles on training and nutrition, mentioned for its article on 'effective reps' and earlier work on 'volume load.'
The institution where Lauren Colenso-Semple is pursuing her PhD under Stu Phillips.
The certifying body for sommeliers, from which Lauren Colenso-Semple holds a Level 3 certification.
Lauren Colenso-Semple holds a sports nutrition certification from this organization.
A longitudinal study from Darren Willoughby's lab, investigating a product containing reduced glutathione and L-citrulline for muscle growth, but found no significant growth in any group.
A paper published in 2012 that quantified the antioxidant content or capacity of over 3100 foods and supplements.
A study on untrained lifters doing multi-joint exercises, which found no difference between groups going to failure or not to failure, but had issues with the non-failure group also training to failure at times.
One of two studies cited as strong experimental evidence for the concept of effective reps, showing significantly more quad growth in groups training to failure without breaks.
A recent study comparing training to failure with high volume vs. sub-failure training with more sets, finding mixed hypertrophic results across different muscle groups for trained lifters.
A motor unit-based model of muscle fatigue, considered the most generally accepted in literature, suggesting highest threshold motor units are rarely under maximal tension.
A study on untrained lifters doing multi-joint exercises, which found no difference between groups going to failure or not to failure, but its non-failure conditions were still effectively training to failure.
A recent study comparing training programs with varying proximities to failure, finding no significant differences in quad hypertrophy except for anatomical cross-sectional area favoring the group training further from failure.
Longitudinal research from Stu Phillips' lab looking at fiber type-specific hypertrophy with different training percentages.
A paper suggesting that high dose antioxidants interfere with hypertrophy through the mechanism of peroxynitrite activation of TRPCV1.
A more recent study providing strong experimental evidence for the effective reps model by showing greater biceps growth in untrained women who trained to failure compared to those who didn't.
A study comparing squat training with a 40% vs. 20% velocity loss per set, finding no significant differences in quad muscle volume or fiber cross-sectional area, challenging the effective reps model.
A type of gym machine highly praised by Lauren as a 'tremendous' piece of equipment for training.
Candy mentioned in a meme context, questioning if people are too dumb to read nutrition labels when comparing organic vs. non-organic versions.
A machine favored by Lauren for training the tibialis anterior muscle.
A snack product used in a humorous "instead of this, eat this" meme, contrasted with steamed broccoli.
A healthy food contrasted satirically with Nacho Cheese Doritos in a meme about snacking choices.
Described as the 'dark horse' and 'best Dorito flavor' by the host.
A 90s snack food, suggested to be brought back to a 'culturally' better culinary era.
A 'super vintage' and 'legit' gym machine that is no longer widely available, highly regarded by the hosts.
A snack product from the 90s, remembered fondly for its unique shape.
Special edition Doritos flavor, remembered from childhood by the host.
A flavor of Doritos considered superior to Nacho Cheese by the host, used in humorous criticism of an unhelpful meme.
A cone-shaped snack food, mentioned for its unique shape and as a childhood favorite.
A green-colored ketchup from the early 2000s, humorously linked to lower childhood obesity rates.
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