Does research support getting lean to improve P-ratio for muscle gain?

Current research provides equivocal or even contradictory evidence against the idea that being leaner significantly improves p-ratio for muscle gain in resistance-trained individuals. Studies used to support the theory often come from populations recovering from anorexia or extreme weight loss, not lifters.

How does higher body fat impact muscle protein synthesis?

While individuals with higher body fat may show a blunted muscle protein synthesis response to acute protein feeding, they also tend to have lower muscle protein breakdown. The overall effect on net protein balance and lean body mass accumulation in resistance training contexts appears to be minimal or non-existent.

Can people with high body fat still build significant muscle?

Yes, observations from athletes like offensive linemen and super heavyweight lifters, who often have high body fat percentages, show they can still make great strength and muscle gains. Longitudinal studies on American football players also support similar or even better lean gains in heavier athletes.

Is it possible to gain muscle while eating at maintenance calories?

Absolutely. The research suggests that recomposition (gaining muscle while simultaneously losing fat) is possible, especially for individuals with more body fat to lose, an adequate training stimulus, and sufficient protein intake, even at maintenance or slight caloric deficit.

Are 'bro splits' and 'ego lifting' always bad for new lifters?

Not necessarily. While not always optimal, 'bro splits' (training each muscle group once a week) can still be effective. 'Ego lifting,' when it means pushing hard with good form, can build mental fortitude and help break plateaus. Overly complex 'evidence-based' approaches might be unnecessary for beginners.

What is ischemic preconditioning and how is it performed?

Ischemic preconditioning involves temporarily cutting off blood flow to muscles (e.g., using a tourniquet or knee wrap) for 5 minutes, then reperfusing for 5 minutes, repeated 3-4 times, immediately before exercise. It aims to improve subsequent workout performance.

What are the benefits of ischemic preconditioning for resistance training?

Studies show ischemic preconditioning can increase total volume performed in sets to failure by 20-25% and mitigate strength loss and markers of muscle damage during eccentric training. It may work by improving nitric oxide signaling, adenosine receptor activation, and mitochondrial efficiency.

What are some safety considerations for ischemic preconditioning?

While short bouts of full occlusion are safe for muscles, nerve damage is a concern. Ensure wraps are not excessively tight or too thin. Stop immediately and re-wrap if you experience any shooting pain, numbness, or tingling.

What are some high-volume, low-calorie meal ideas for fat loss?

Ideas include burrito bowls with cauliflower rice, shredded buffalo chicken with hot sauce and ranch spices, chicken breast with Italian dressing and California veggie mix, egg white omelets with veggies, lean beef with broccoli and soy sauce, and Greek yogurt mixed with PB2 and sugar-free pudding mix.

How can 'flavor pastes' enhance cooking for fat loss?

Flavor pastes, made by blending and caramelizing fleshy vegetables, spices, and herbs, create a concentrated 'flavor bomb' that can be frozen and used to quickly add complex, delicious flavors to any dish, making healthy weeknight cooking more efficient and enjoyable.

Key Moments

P Ratios, Ischemic Preconditioning, and Q&A (Episode 54)

Stronger By Science

Sports3 min read124 min video

Jan 21, 2021|6,576 views|158|24

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Key Moments

TL;DR

Research questions P Ratio, Ischemic Preconditioning, and Q&A on training, diet, and new findings.

Key Insights

The 'P Ratio' hypothesis, suggesting leaner individuals gain muscle more efficiently, lacks strong evidence and may be inverted.

Ischemic Preconditioning (IPC) shows promise for improving exercise performance and recovery, particularly in trained individuals, though research is ongoing.

New lifters can benefit from less rigid approaches, as 'beginner gains' can be achieved and re-experienced with refined training.

Dreamer bulking, while potentially suboptimal, can mentally help lifters break through plateaus and realize potential.

High-volume, low-calorie food strategies are crucial for 'cutting' phases, with several practical recipes suggested.

The origin of SMART goals in a corporate setting diminishes their perceived value for personal development.

DEBUNKING THE P RATIO HYPOTHESIS

This segment scrutinizes the common belief that achieving a lower body fat percentage before a muscle-gaining phase enhances 'P Ratio' (proportion of weight gained as lean mass). The hypothesis suggests reduced insulin sensitivity at higher body fat levels diverts nutrients away from muscle. However, extensive data analysis, including a meta-analysis of seven studies with 161 participants, indicates the opposite: higher baseline body fat may correlate with better lean gains, potentially due to a recomposition effect where fat is lost while muscle is gained. The evidence suggests training stimulus and overall energy balance, rather than body fat percentage alone, are primary drivers of muscle gain.

ISCHEMIC PRECONDITIONING: A NOVELERGOGENIC AID

Ischemic Preconditioning (IPC) involves temporarily restricting blood flow to muscles to enhance subsequent exercise performance. Research, initially in cardiac protection and more recently in exercise, shows promise. Studies on resistance training suggest IPC can increase total volume performed, mitigate strength loss, and aid recovery. While more research is needed, particularly on long-term effects and sex differences, the existing evidence from seven studies with mostly trained individuals indicates IPC can offer notable acute performance benefits, acting similarly to a combination of caffeine and a 'pump' supplement.

THE NUANCES OF BEGINNER TRAINING

The discussion questions whether new lifters benefit from strictly adhering to 'evidence-based' protocols, or if 'bro splits,' 'dreamer bulks,' and 'ego lifting' offer unique adaptations. While evidence supports higher training frequency than once per week (typical of bro splits), bro splits themselves can still yield results. 'Ego lifting,' when defined as pushing oneself hard rather than compromising form, is encouraged for its role in driving progress. Dreamer bulking, though potentially leading to excessive fat gain, can be psychologically beneficial for breaking through initial plateaus and realizing future potential.

PRACTICAL STRATEGIES FOR FAT LOSS AND CHEATING

High-volume, low-calorie food strategies are essential for feeling full during fat loss phases. Practical recipes include cauliflower rice burrito bowls with Greek yogurt as a sour cream substitute, lean buffalo chicken using hot sauce and Greek yogurt instead of ranch, and simple chicken breast with vegetables. Other options include egg white omelets, lean beef with broccoli, a Greek yogurt-based peanut butter chocolate pudding, and oats mixed with pumpkin puree. Adding shredded cabbage to ground beef dishes is also recommended to significantly increase meal volume without drastically altering taste.

RETHINKING GOALS: THE CORPORATE ORIGIN OF SMART GOALS

A surprising revelation is the corporate origin of the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal framework. This origin story re-frames the popular goal-setting tool, shifting its perception from a personal development aid to a potentially dehumanizing corporate management tactic aimed at maximizing worker output. This understanding can diminish the motivational impact of SMART goals for individuals focused on personal growth and habit formation.

FLAVOR PASTES: A TIME-SAVING CULINARY TECHNIQUE

A practical cooking technique involves creating concentrated 'flavor pastes' from sautéed blended vegetables and spices. These pastes, simmered down to reduce water content and caramelize flavors, can be stored and used to quickly enhance the taste and complexity of various dishes. This method, while requiring an initial time investment, significantly streamlines weeknight cooking by providing a ready-made flavor base, applicable to diverse cuisines like Indian or French.

Mentioned in This Episode

●Products

●Software & Apps

●Companies

●Organizations

●Studies Cited

●People Referenced

Workout Protocol Cheat Sheet

Practical takeaways from this episode

Do This

Prioritize sufficient protein intake for muscle growth.

Train consistently and hard to provide an adequate stimulus for hypertrophy.

Consider ischemic preconditioning as a warm-up protocol for acute performance boosts, ensuring proper execution.

If using ischemic preconditioning, check for absence of pulse to ensure arterial blood flow occlusion.

Start with roughly chopped fleshy vegetables, spices, and herbs for flavor pastes.

Cook flavor pastes over high heat initially to reduce liquid, then lower heat and stir until caramelized.

Use Greek yogurt as a sour cream substitute or in low-calorie coleslaw.

Incorporate cauliflower rice, shredded chicken breast, and plenty of vegetables for high-volume, low-calorie meals.

Add shredded cabbage to ground beef dishes to increase volume without significantly altering taste or texture.

Fall in love with the lifting process, especially as a beginner.

Avoid This

Do not assume high body fat inherently impairs muscle gain; focus on training and overall nutrition instead.

Avoid overly complex 'evidence-based' approaches as a new lifter; consistent hard training is key.

Do not use ego lifting to justify extremely poor form or dangerous technique that leads to injury.

Don't drastically overeat in a 'dreamer bulk' if precise body composition is a high priority.

Do not ignore nerve-related symptoms (shooting pain, numbness, tingling) during ischemic preconditioning; stop and adjust immediately.

Do not rely only on mechanistic understanding of insulin in one tissue to predict whole-body nutrient partitioning.

Don't mistake the corporate-originated SMART goals for a purely individual self-improvement concept (though they can still be used).

Common Questions

The P-ratio theory suggests that being leaner increases insulin sensitivity, leading to a higher proportion of muscle gain (lean mass) relative to fat gain during a bulk. This is why many recommend cutting before a muscle-gaining phase.

Topics

Nutrition & Diet Human Performance Mindset & Self-Improvement Body Fat Percentage Muscle Hypertrophy Lean Mass Gain Ischemic Preconditioning Resistance Training Performance Fat Loss Recipes Beginner Weightlifting Advice Powerlifting Feats

Mentioned in this video

personPat Ivey

A coach mentioned as having trained Stephen Mack, indicating expertise in strength and conditioning.

personTaylor Woollam

The current world record holder for untested powerlifting deadlift at 400 kg (881 pounds), which Yang Zhu Rin's recent training lift surpassed.

personKevin Hall

A good researcher who revisited Forbes's data with similar models, but whose findings on p-ratio showed a wide, non-actionable range.

personFrederick Winslow Taylor

Mentioned in relation to 'Taylorism', the concept of optimizing efficiency in industrial production, compared to the corporate origins of SMART goals.

personMike Zourdos

A 'good doctor' and friend who trained Colby Souza and provided a data set for the p-ratio analysis.

studyParadis-Deschênes study

A study that looked at ischemic preconditioning effects on isokinetic knee extension torque losses after fatigue, finding benefits for males but not females.

companyEliteFTS

A well-known strength training and powerlifting website that published an article about J.M. Blakley's nutrition practices.

productSplenda

A sugar substitute recommended for use in low-calorie recipes like pumpkin oats and coleslaw.

websiteExamine.com

A website Greg used to research common fat burner supplements for a gym he worked at, specifically checking their human effect matrix.

personKirill Sarychev

A powerlifter who benched 738 pounds, further pushing the raw bench record beyond previous limits.

studyFriends and colleagues study

A study that used ischemic preconditioning prior to an eccentric training protocol, finding it mitigated strength loss and markers of muscle damage.

personBrian Mann

A coach mentioned as having trained Stephen Mack, indicating his expertise in strength and conditioning.

personColby Souza

A new coach for Stronger By Science, trained under Mike Zourdos and Eric Helms, currently working on his PhD in New Zealand and knowledgeable in powerlifting and bodybuilding.

personEd Coan

A legendary powerlifter whose 220 deadlift record of 903 pounds was once considered unbreakable.

personStephen Mack

An experienced personal trainer who played football at Missouri and trained under Brian Mann and Pat Ivey, recently added to the Stronger By Science coaching team.

personYang Zhu Rin

A 93 kg competitor in the USAPL (IPF affiliates) who recently pulled 905 pounds (410 kg) with straps on the deadlift, an exceptionally high number that approaches all-time world records.

personJ.M. Blakley

A powerlifter known for his unorthodox nutrition practices, whose EliteFTS article inspired Greg to 'dreamer bulk'.

organizationStronger by Science subreddit

An online community where listeners can stay in touch during the podcast break.

companyBulkSupplements.com

An online supplement company that Eric and Greg financially endorse, offering a discount code 'SBS POD' for listeners.

personJulius Maddox

A powerlifter mentioned for his quest to become the first person to bench press 800 pounds, currently training with impressive lifts like 710 for a triple.

personJesse Norris

A tested lifter who pulled 824 pounds in 2014, making him the best tested lifter in his weight class for deadlift, a figure referenced in comparison to Yang Zhu Rin's lift.

organizationMASS

A research review publication where Eric Trexler recently wrote an article taking a deep dive into the p-ratio concept.

studyCarvalho and colleagues (2020/2021) study

An ischemic preconditioning study where subjects performed single-set knee extensions to failure, finding that ischemic preconditioning improved reps by 20-25%.

productPB2

Powdered peanut butter mentioned as an ingredient for a high-volume, low-calorie dessert substitute.

personMelissa Wen

A registered dietitian and former Stronger By Science intern who recently joined their coaching team.

studyMaricruz and colleagues studies

Two studies on ischemic preconditioning; one found it improved volume compared to control but not sham, while the other suggested benefits dissipate after the first day.

companyElemental Formulations

Omar Isuf and Ben Esgro's new supplement company, which Eric Trexler is on the advisory board for.

personScott Mendelsohn

A powerlifter who benched 715, considered an outlier and far ahead of his time, setting a record that was eventually surpassed.

personGilbert Forbes

A researcher who published review papers establishing the concept that p-ratio is influenced by body fat levels during overfeeding, with more lean mass gained proportionally in individuals with lower body fat.

studyNovaes and colleagues study

An ischemic preconditioning study that found it improved total volume completed across multiple resistance exercises in trained male subjects.

productUtopia

Elemental Formulations' product containing caffeine and other ingredients, which Eric took before recording and felt it helped him sound conversational and alert.

studyBeals et al. review paper

A review paper that examined whether higher body fat impairs muscle protein synthesis response, finding equivocal or contradictory evidence.

personEric Helms

A 'good doctor' and friend who Colby Souza is doing his PhD with, and who provided a data set for the p-ratio analysis.

personEric Spoto

A powerlifter who benched 722 pounds, surpassing Scott Mendelsohn's record.

companyChipotle

A fast-casual restaurant chain mentioned as an example of where people get burrito bowls, which inspired a low-calorie recipe.

organizationStronger by Science Facebook group

An online community where listeners can stay in touch during the podcast break.