What is the best type of protein supplement for muscle growth?

For most people, a typical whey protein is highly effective as it delivers a quick spike of amino acids. Specialized proteins like plant-based, isolates (for calorie restriction), or hydrolyzed (for digestion issues) are useful in specific scenarios, but generally, micromanaging absorption rate isn't necessary.

How do you know when and how to tweak your training program to break through plateaus?

Only tweak when you've actually plateaued. Assess if training needs to be harder (feeling fresh but no progress) or easier (feeling rundown, aches/pains). To make it easier, reduce the most fatiguing variable (e.g., intensity or volume). To make it harder, try pushing closer to failure per set or increasing overall set volume, possibly by increasing frequency.

Are mass gainers a good option for people struggling to eat enough calories, especially while traveling?

Mass gainers are convenient for hitting calorie goals, but they are essentially whey protein mixed with a lot of simple carbohydrates like maltodextrin (sugar). They're not inherently 'better' than eating whey protein with other, potentially more nutritious foods like bananas or other convenient, calorie-dense options.

Is getting your chin over the bar important for pull-ups for strength or hypertrophy?

It's not crucial to get your chin way over the bar for pull-ups because the hardest part of the lift is at the top, not the stretch position (which is more important for hypertrophy in other lifts). It's more important to go through a full eccentric (downward) range of motion. You can use a moderate range of motion, or let your range of motion decrease as you fatigue during a set.

What does current research say about intermittent fasting for weight loss and muscle gain?

Intermittent fasting (alternate-day or 5:2) and time-restricted feeding are viable but not superior strategies to traditional daily calorie restriction for weight and fat loss. In resistance-trained individuals, time-restricted feeding also seems to perform just as well. However, in extreme conditions (maximizing muscle growth or minimizing muscle loss in a large deficit), continuous protein feedings might be slightly advantageous, though this is speculative.

Does accommodating resistance (bands and chains) improve absolute strength for powerlifting?

In theory, accommodating resistance helps match an exercise's force curve to your strength curve. However, a re-analysis of studies showed no significant advantage over straight weight for improving 1-rep max powerlifting performance. It might build more strength through the entire range of motion but not necessarily at the weakest point that limits a lift. It can be useful in equipped powerlifting, team sports for power/explosiveness, and training around range-of-motion-dependent pain.

Which supplements are most recommended for general performance and muscularity?

Creatine is highly recommended for strength, power, and muscle gains, with potential benefits for bone and brain health, especially for vegetarians/vegans. Protein supplementation is generally recommended to ensure adequate dietary protein intake, though food sources are also fine.

What are some 'second-tier' performance supplements beyond creatine and protein?

Caffeine is reliable for endurance and some lifting performance. Beta-alanine and sodium bicarbonate are beneficial for activities involving high acidosis (e.g., 400-1200m sprints). Citrulline malate has mixed results but may help with strength endurance. These have smaller and less consistent effects than creatine.

Are there any niche supplements with notable benefits?

Ashwagandha may help with anxiety and stress. Tyrosine and Theanine pair well with caffeine to enhance alertness and reduce jitters. Betaine might offer modest fat loss benefits. Taurine, an antioxidant, could protect brain and testicular function in those with inflammatory lifestyles. Rhodiola Rosea can mitigate mental stress and fatigue. Vitex Agnus Castus (for women) significantly helps with premenstrual and menstrual symptoms, including migraines.

Key Moments

Q&A: Bands, Chains, Useful Supplements, and Tweaking Your Program (Episode 27)

Stronger By Science

Education4 min read106 min video

Nov 21, 2019|11,468 views|244|30

Stronger By Science Podcast

Save to Pod

Key Moments

TL;DR

Podcast Q&A covers supplements, training tweaks, and resistance methods.

Key Insights

The podcast addresses listener questions on protein, accommodating resistance, pull-ups, and program adjustments.

Effective strategies for maintaining strength during hypertrophy phases include moderate rep ranges and occasional heavy singles.

Personalized protein blends offer little advantage over standard options; focus on individual needs like veganism or digestion.

Tweaking training programs should only occur after plateaus are hit, focusing on adjusting intensity or volume based on recovery.

Accommodating resistance (bands, chains) shows minimal benefit for absolute strength gains compared to straight weight.

Evidence-based supplements include creatine, protein, caffeine, beta-alanine, citrulline malate, and sodium bicarbonate, with others like Ashwagandha, tyrosine, theanine, betaine, taurine, rhodiola, and vitex having niche or less conclusive benefits.

INTRODUCTION AND CONTROVERSY SEGMENT

The episode begins by addressing a recent iTunes review criticizing co-host Greg for controversial statements about marijuana legalization. Eric clarifies his sarcastic intent by quoting South Park and reiterates the podcast's primary focus on traditional, family-centered values. The hosts also correct a factual error regarding Christian Bale's movie, 'The Machinist,' and adjust advice on sleep extension, recommending smaller increments for bedtime changes.

TRANSITIONING TO HYPERTROPHY AND POST-MEET TRAINING

For powerlifters transitioning to a hypertrophy mesocycle, maintaining strength involves avoiding extremely high rep ranges for main lifts and keeping accessory work in the 5-10 rep range. Strategies include incorporating a monthly heavier week or performing an RPE 8 single before volume work. Post-competition, the approach to the first week back depends on the athlete's recovery and meet performance, often involving reduced volume with maintained intensity.

PROTEIN SUPPLEMENTATION AND CUSTOM BLENDS

Regarding personalized protein blends, the hosts suggest they offer little benefit over standard options. Specialized proteins are more relevant for specific needs, such as vegan sources (pea, rice, mushroom), low-calorie whey isolates for calorie restriction, or hydrolyzed forms for easier digestion. The rate of digestion is generally overemphasized for most individuals; a sufficient bolus of amino acids is key.

PROGRAM DESIGN AND PLATEAU BREAKTHROUGH STRATEGIES

Coaches should only tweak a program after a plateau is reached. The first step is determining if the training needs to be harder or easier based on recovery indicators. If training is too easy, consider closer proximity to failure or increasing set volume. If too hard, reduce intensity or volume while shifting the training variable that causes the most fatigue. Frequency adjustments are a tool for managing volume, not typically the first resort for making training easier.

ACCOMMODATING RESISTANCE: THEORY VS. PRACTICE

Accommodating resistance, using bands or chains, aims to match the exercise's force curve with the lifter's strength curve. While theoretically sound, research, including a meta-analysis, suggests it provides only slightly larger strength gains compared to straight weight. A re-evaluation of the data found no significant effect. However, it may be beneficial for specific strength ranges, team sports emphasizing explosiveness, or in equipped powerlifting.

SUPPLEMENT OLYMPICS: ESSENTIALS AND NICHE OPTIONS

Top-tier, evidence-based supplements include Creatine (especially for vegans/vegetarians, benefiting strength, muscle, and potentially cognitive function) and protein. Second-tier performance enhancers are caffeine, beta-alanine, citrulline malate, and sodium bicarbonate. Other notable supplements with more niche or less conclusive evidence include Ashwagandha (stress/anxiety), tyrosine and theanine (caffeine synergy), betaine (potential fat loss), taurine (antioxidant, lifestyle support), rhodiola (anti-fatigue), and vitex (PMS/migraine relief for women). Creatine's brain and bone benefits are also highlighted.

MASS GAINERS AND CALORIE CONSUMPTION STRATEGIES

Mass gainers are generally viewed as whey protein with added maltodextrin (a simple carbohydrate). While not inherently bad, they often receive better reputations than deserved. For individuals struggling to meet calorie goals, especially while traveling, combining a standard whey protein with nutrient-dense whole foods like bananas or using portable options in a small cooler can be more beneficial and enjoyable than relying solely on mass gainers, which are often comparable to consuming junk food for calories.

PULL-UP TECHNIQUE AND RANGE OF MOTION

For pull-ups, achieving full range of motion by getting the chin over the bar is not strictly necessary from a strength or hypertrophy standpoint. The key is emphasizing the eccentric portion and going down to a fully stretched position. Stopping sets when the contracted position becomes limiting (e.g., forehead to the bar) may be more effective than forcing chin-over-bar reps. A strategy combining full range for initial reps and then reducing range as fatigue sets in is suggested for optimal stimulus.

INTERMITTENT FASTING AND DIETARY STRATEGIES

The discussion on intermittent fasting (IF) references a 2011 review, noting that more recent data is crucial. Research on alternate-day fasting and time-restricted feeding (like 8-hour windows) suggests they are viable but not superior to daily calorie restriction for weight loss. These methods can improve adherence and may fit personal preferences. However, their effectiveness in extreme caloric deficits or for maximizing muscle gain in highly trained individuals remains a subject of speculation, potentially favoring more frequent protein feedings.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Common Questions

To retain strength, avoid going super low intensity (keep reps 5-10 for core lifts), incorporate a heavy week (e.g., triples) once a month, or do an over-warm single at RPE 8 before volume work. The idea is to keep touching heavy loads and maintain neural adaptations.

Topics

Intermittent Fasting Nutrition & Diet Mental Health & Psychology Human Performance Strength Gains Stress Management Meal Timing Protein Supplementation Hypertrophy Training Dietary Supplements Accommodating Resistance Powerlifting Training Mass Gainers Pull-up Form

Mentioned in this video

Organizations

American Foundation for Suicide Prevention

A charity chosen by the podcast for their annual Black Friday sale, receiving 100% of new subscriber profits and 50% of current subscriber profits.

MASS

A monthly research review focused on training and nutrition, published by the podcast hosts and other experts, with past proceeds going to charity.

Westside Barbell

A well-known powerlifting gym and training methodology, contrasted with Shieko style training, known for its use of accommodating resistance.

Supplements

Ashwagandha

An adaptogen supplement that may help with anxiety and mitigate mental/physical stress, with some evidence for slight changes in cortisol and testosterone.

Creatine

Highly recommended for strength, muscle gains, potentially bone and brain health. Especially beneficial for vegetarians/vegans.

Rhodiola Rosea

An adaptogen that promotes vigor and is anti-fatigue. Helps mitigate mental stress and fatigue, improve mood and energy when sleep-deprived or stressed.

Citrulline Malate

A performance-enhancing supplement with mixed research findings; early studies promising, recent ones less so, may offer small benefits for strength endurance.

L-Tyrosine

An amino acid that can potentiate the stimulatory effects of caffeine, often paired with it.

Metamucil

A fiber supplement a host jokingly suggests adding to whey shakes to slow digestion and improve bowel movements.

Maltodextrin

A common type of carbohydrate used in mass gainers, essentially considered a 'boring carb source' or sugar.

Sodium Bicarbonate

A performance-enhancing supplement applicable to high-acidosis activities, helping to buffer acidity.

Betaine

Derived from beets, spinach, and seafood. Has some modest, measurable fat loss benefits in resistance-trained individuals, though performance and lean mass effects are less impressive.

Caffeine

A performance-enhancing supplement, especially reliable for endurance and lifting performance, often used in conjunction with tyrosine and theanine.

Beta-Alanine

A performance-enhancing supplement applicable to high-acidosis activities like 400-1200 meter sprints, but with mixed results and downsides.

Vitex Agnus Castus

A supplement (for women) that acts as an E2 receptor modulator. Helps considerably with premenstrual and menstrual symptoms, including migraines.

L-Theanine

An amino acid that helps take the 'edge off' of caffeine, reducing jitters while maintaining alertness; some promote it for general relaxation.

Taurine

An antioxidant for the brain and testes. May help preserve brain and testicular function in those with inflammatory lifestyles (e.g., heavy drinking, smoking) and may increase testosterone in middle-aged males.

People

Christian Bale

Actor mentioned in a correction regarding his movie 'The Machinist', not 'The Mechanic'.

Dante Trudel

A figure known for a website where people used to buy bulk protein and push custom protein blends.

James Cameron

Mentioned as an investor in pea protein, linked to 'The Game Changers' documentary.

Eric Helms

A doctor and co-contributor to MASS, mentioned for his pull-up technique and previously for contributing to the podcast.

Grant Tinsley

A researcher who has been involved in several well-done studies on time-restricted feeding in resistance-trained individuals.

Jason Koop

Dr. Jason Koop was a guest on a previous podcast episode discussing his research on betaine.

Media

The Machinist

A Christian Bale movie, corrected from 'The Mechanic' by listeners.

South Park

A TV show quoted for its sarcastic take on drug prevention programs, used to contextualize the host's controversial marijuana comments.

The Game Changers

A documentary reviewed by the hosts in a previous episode, with its producer having invested heavily in pea protein.

Software & Apps

iTunes

Platform where the podcast received a scathing one-star review, prompting the discussion about podcast controversy.

Companies

Instagram

A social media platform where a follower provided a correction on sleep extension advice.

Concepts

Shieko

A style of powerlifting training program, known for producing strong lifters, but fundamentally different from Westside training.

Products

Quorn

A fungus-derived protein that showed similar or slightly higher acute muscle protein synthesis compared to whey or beef protein in a conference presentation.

Diet Coke

A diet soda mentioned in the context of people demonizing artificial sweeteners in sodas but not in fitness supplements.

Old Bay Seasoning

A specific seasoning mentioned as an ingredient in a recipe for 'zero-carb meat noodles', which one host finds problematic for lasagna.

Studies & Research

Intermittent Versus Daily Calorie Restriction: Which Diet Regimen Is More Effective for Weight Loss?

A review article from 2011 on intermittent fasting, considered outdated due to new research in the last decade.

Soria Gil, Armando et al.

A 2015 meta-analysis on accommodating resistance that initially concluded small but meaningful strength gains, but was later found to have miscoded studies.