Is fasted weightlifting ever beneficial for strength and hypertrophy?

Fasted weightlifting is not inherently better for strength or hypertrophy. Low glycogen training can benefit endurance athletes, but there isn't a clear crossover benefit for pure lifting goals. However, if eating a full meal before an early morning workout causes stomach upset and impairs performance, training fasted might be a reasonable compromise over feeling sick. A comfortable middle ground often exists with light pre-workout nutrition.

What pre-workout nutrition is recommended for early morning training in a fasted state?

For early morning fasted training, a protein shake is an excellent start. To enhance digestion, consider hydrolyzed protein or essential amino acid (EAA) mixtures; BCAAs are a less ideal but still better-than-nothing option. Additionally, 20-40 grams of carbohydrates, depending on body size and workout duration, can be beneficial, potentially consumed as a lower GI carb or closer to the workout to avoid rebound hypoglycemia. Avoid high-fat meals immediately before training due to slow digestion and potential stomach discomfort.

Is there a minimum volume per training session necessary for muscle growth and strength?

There's no definitive evidence for a minimum volume per session to elicit a meaningful stimulus. Research suggests even single-set training can have positive effects, though multi-set training is generally more effective. Performing at least three to four working sets per muscle group in a session is considered a safe volume to achieve beneficial results.

How does training frequency impact weekly volume and muscle growth?

Higher training frequency generally allows for higher weekly training volumes, especially when comparing once-per-week training to three times per week. This can lead to more high-quality total volume for a muscle group without excessive fatigue in a single session. However, extremely high frequencies (5-6 times per week) might not offer significantly more high-quality volume than moderate frequencies (3-4 times per week). There's also some debate that full-body workouts, often associated with higher frequencies, might lead to a slightly smaller protein synthetic response per muscle compared to isolated sessions, potentially requiring more overall volume to achieve the same effect.

Does sugar negatively affect performance or body composition for active individuals?

For active, healthy individuals with appropriate caloric intake, sugar generally does not negatively impact performance or body composition. While public health messaging often demonizes sugar for the sedentary, active people, especially endurance athletes, consume high amounts without issue. Fructose in excessive amounts (e.g., 100g/day) might burden the liver, but this is less concerning if activity levels match intake. Sugars are rapidly digestible and useful pre-, intra-, and post-workout, particularly for rapid glycogen replenishment in scenarios with multiple strenuous bouts within 24 hours.

What are the best ways to improve speed with weights?

To improve speed with weights, first, increase absolute strength, as a stronger individual can move a fixed load faster. Second, incorporate very high-velocity or 'overspeed' training with considerably lighter loads (e.g., weighted jump squats, medicine ball throws) to improve the high-velocity end of the force-velocity curve. This combined approach enhances both the ability to accelerate fixed loads and the speed at which submaximal percentages of your one-rep max can be moved.

Does the carb to fat ratio matter for hypertrophy and fat loss, assuming calories and protein are met?

The specific ratio of carbs to fat is not supremely critical for hypertrophy or fat loss, as long as overall calorie intake is appropriate, protein intake is adequate (1.6-2.2 g/kg body mass), and fat intake meets minimums (rarely below 0.6 g/kg). Both low-carb and low-fat diets can be effective for weight loss. For muscle gain or recomposition, pushing higher carb and lower fat is slightly preferred as it minimizes glycogen depletion, supports strength endurance, and may slightly increase daily energy expenditure, leading to leaner gains.

How important is delayed onset muscle soreness (DOMS) as an indicator of training effectiveness?

DOMS is a poor indicator of training effectiveness. If you're consistently making progress in strength and muscle gain, whether you're sore or not is largely irrelevant. While soreness can be mildly correlated with effective training, a lack of it is not problematic if progress is being made. Excessive soreness, however, is also not necessarily a sign of better progress. Focus on objective measures of progress rather than subjective soreness.

What are the recommendations for sodium and potassium intake for lifters?

For lifters, aiming for recommended daily intakes (sodium at or below 2300mg, potassium 3500-4700mg) is a good starting point. Sodium and potassium have opposing physiological roles and are intrinsically linked, with kidneys regulating their balance. Many people consume more sodium than recommended without adverse effects, especially if active and blood pressure is normal. If blood pressure issues arise, a multi-pronged approach involves achieving a healthy BMI, improving cardiovascular fitness, reducing sodium, and increasing potassium intake. Avoid extreme sodium/potassium manipulation, especially prep, which can be dangerous.

How important is it for trainees to experiment with different training styles?

It is critically important for trainees to experiment with different training styles, as a program that works for most people may not be optimal for an individual. Instead of rigid 12-week experiments, a better approach is to adopt a program, ride it until it stops yielding significant progress (even slow steady progress is good), and then make intentional, substantial changes to the training style.

What are Bayesian statistics and why aren't they more common in exercise science?

Bayesian statistics determine the probability of a hypothesis given the data, which is different from frequentist statistics' probability of data given a hypothesis. Bayesian approaches, like the Bayes factor, ask which hypothesis (e.g., treatment works or doesn't work) is better supported by the collected data. They are not more common due to requiring more intensive computations historically, the discomfort many researchers have with specifying 'prior distributions' (introducing a theoretical level of subjectivity), and general inertia from academics who learned frequentist methods in grad school and are not statisticians by trade.

Is it possible to start a fitness career without a formal academic background?

Yes, it is incredibly possible to start a fitness career through certifications. Many personal training certifications are widely available online and can be obtained relatively quickly and affordably. However, the challenge lies in making a successful career out of it, as average personal trainer compensation can be low, and burnout rates are high. Success often depends more on sales and people skills than just technical knowledge. Continuous education and seeking mentorship from experienced trainers are crucial for long-term growth and delivering results.

Key Moments

Q&A: Carbs, Sodium, and Experimenting with Your Training (Episode 23)

Stronger By Science

Education4 min read125 min video

Oct 24, 2019|22,382 views|303|47

Stronger By Science Podcast

Save to Pod

Key Moments

TL;DR

Podcast Q&A covers strength endurance, fasted training, program experimentation, carb/fat ratios, and statistical analysis.

Key Insights

Strength endurance training requires a base level of strength; consider weight loss for bodyweight goals.

Fasted weightlifting may be necessary for some due to scheduling, but pre-workout nutrition is generally beneficial.

Training frequency can allow for higher weekly volumes, but the benefits may not scale linearly.

Sugar intake is generally fine for active individuals outside of excessive fructose consumption.

Experimenting with different training styles is crucial, but focus on consistent progress over immediate optimal results.

Bayesian statistics offer an alternative to frequentist methods and are likely to see increased use in research.

Transitioning to a fitness career is possible via certifications, but success hinges on sales, people skills, and continuous learning.

Delayed onset muscle soreness (DOMS) is a weak proxy for training effectiveness; focus on actual progress.

Sodium intake guidelines are broad; individual responses vary, but moderation is generally advised.

The macronutrient split (carbs vs. fat) matters less than total calories, protein, and minimum fat intake for body composition.

STRENGTH ENDURANCE TRAINING APPROACHES

Training for strength endurance involves increasing maximum repetitions for a given exercise. The optimal approach depends on the load relative to one's maximum strength. If the target load is close to your maximum, focusing on increasing overall strength through conventional training is likely more effective. For bodyweight exercises like pull-ups or push-ups, weight loss can be beneficial if body fat is high. Once general strength is adequate, specific strength endurance training can involve higher repetitions at lower percentages of max strength, using methods like 'race distance' or 'race pace' training. Localized cardio for specific muscle groups can also aid endurance adaptations.

NUTRITION STRATEGIES FOR TRAINING

For those training in a fasted state, especially early in the morning, a protein shake can provide amino acids. Adding carbohydrates, even 20-40 grams, can be beneficial. While some research suggests glucose mouth rinses may improve performance, individual responses to pre-exercise carbohydrate intake vary, with some experiencing rebound hypoglycemia. Avoiding high-fat meals immediately before training is advisable due to slow digestion. Intra-workout carbohydrate intake via sports drinks can also be helpful, especially for longer sessions. The ideal pre-workout nutrition strategy is personalized based on tolerance and performance.

TRAINING VOLUME, FREQUENCY, AND PROGRAM DESIGN

There isn't a definitive minimum volume per session required for a stimulus; even single sets can be beneficial. Higher training frequencies can allow for greater weekly volumes, which generally supports better hypertrophy and strength gains. However, the benefits may not scale linearly, and excessively high frequencies might lead to reduced quality of volume per muscle group, especially in full-body routines. Experimenting with different training styles is crucial, as individual responses vary. Instead of cycling through many popular programs quickly, it's often more effective to stick with a program, make adjustments, and only switch when progress plateaus significantly.

MACRONUTRIENT ROLES IN PERFORMANCE AND COMPOSITION

For performance and body composition, the split between carbohydrates and fats is less critical than overall calorie intake, adequate protein, and a minimum fat intake. While sugar often gets a bad rap, it's generally fine for active individuals and can be particularly useful for endurance athletes and intra-workout fuel. Excessive fructose intake is a potential concern, but for most healthy, active people, moderate sugar consumption poses no significant issues. Higher carbohydrate diets are often favored for strength and endurance due to better glycogen replenishment and potentially higher total energy expenditure, supporting leaner gains during bulking.

UNDERSTANDING MUSCLE SORENESS AND SODIUM INTAKE

Delayed onset muscle soreness (DOMS) is a weak indicator of training effectiveness; focus should be on consistent progress rather than soreness levels. While moderate soreness can be a proxy for a hard workout, its absence doesn't necessarily mean training is ineffective if gains are being made. Regarding sodium, most public health recommendations aim for simplicity. While 2300mg/day is a guideline, individual salt sensitivity varies, with some people even experiencing increased blood pressure from reduced sodium intake. For lifters, maintaining adequate sodium and potassium is important, but extreme manipulation, often seen in bodybuilding pre-competition, is generally not advised unless medically indicated.

OPTIMIZING SPEED, RESEARCH METHODS, AND CAREER TRANSITIONS

To improve speed with weights, one can increase maximal strength (making any absolute load a lower percentage of max) and incorporate very high-velocity, lighter loads (overspeed training). In research, Bayesian statistics, which assess the probability of a hypothesis given data, are expected to become more prevalent, offering an alternative to traditional frequentist methods, though computational demands and prior subjectivity have been barriers. Transitioning to a fitness career via certifications is possible and accessible, but success requires strong sales and people skills, continuous education, and practical experience, as initial earnings can be low and burnout rates high.

Mentioned in This Episode

●Supplements

●Products

●Organizations

●Studies Cited

●Concepts

●People Referenced

Common Questions

To improve strength endurance, first ensure your maximum strength isn't a limiter. Getting stronger generally helps. For bodyweight exercises, losing weight can also significantly improve performance. Beyond that, incorporate 'race distance' training (maintaining goal reps, increasing weight) and 'race pace' training (maintaining goal weight, increasing reps) with normal rest intervals (2-3 minutes or more). Specific local cardio for target muscle groups (e.g., light dumbbell presses for push-ups) and global aerobic endurance training (e.g., cycling) for full-body efforts like squats can also be beneficial.

Topics

Training Volume Nutrition & Diet Human Performance Mindset & Self-Improvement Muscle Growth Fasted Training Training Frequency Fat Loss Sodium Intake Strength Endurance Pre-workout Nutrition Carb Cycling Potassium Balance Training Experimentation Fitness Career

Mentioned in this video

People

Kevin Durant

An NBA player who famously failed to complete a single rep on the 185-pound bench press at the NBA Combine, yet achieved a highly successful career.

Jim Wendler

Creator of the 5/3/1 program.

Louie Simmons

A well-known strength coach who advocated for high-volume, light-weight repetition methods to improve work capacity.

James Krieger

A researcher who published meta-analyses in 2010 on single-set versus multi-set resistance training for hypertrophy and strength, showing single-set training is beneficial but less so than multi-set.

Orton Vlad

A researcher known for mechanistic research on localized glycogen depletion near the sarcoplasmic reticulum and its impact on calcium output and force production.

Jacob Kowalski

A listener who submitted a question regarding strength endurance training.

Christian McCaffrey

An NFL running back who performed poorly on the bench press test at the combine but went on to have a successful professional career, highlighting the test's irrelevance for some positions.

Asker Jeukendrup

A renowned sport nutrition researcher known for his work in endurance and carbohydrate metabolism, promoting strategies to combat rebound hypoglycemia.

Hunter S. Thompson

An American journalist and author, used as an example of someone with potentially destructive drinking habits in a hypothetical scenario for liver damage.

Companies

Gatorade

A sports beverage option for intra-workout carbohydrate and electrolyte intake, typically a 5-8% carbohydrate solution.

Supplements

Branched-Chain Amino Acids

A less optimal but still beneficial amino acid mixture for pre-workout, better than nothing if other options are not viable.

Caffeine

A pre-workout stimulant that can provide a boost, typically dosed 30-60 minutes before training.

Hydrolyzed Protein

A more easily digestible form of protein, potentially beneficial for those with stomach sensitivity before workouts.

Essential Amino Acids

A mixture of amino acids considered a second-best option for pre-workout protein intake if whole protein is difficult to digest.

Citrulline Malate

A supplement typically consumed about 60 minutes pre-workout for performance benefits.

Concepts

5/3/1

A popular strength training program, mentioned as an example of a lower frequency, generally lower volume archetype.

Rebound Hypoglycemia

A phenomenon where high pre-workout carbohydrate intake leads to an initial surge in insulin, followed by a drop in blood glucose and impaired performance, though it varies significantly among individuals.

Shilkov

A high-volume, submaximal training program archetype, mentioned as an example of a popular program for intermediate lifters.

Bayesian statistics

A statistical approach that looks at the probability of a hypothesis given the data, flipping the frequentist approach on its head.

Frequentist Statistics

The current standard statistical paradigm in sports science, which focuses on the probability of data given a hypothesis.

Cube Method

A super popular training method at one point, mentioned alongside other common programs.

Studies & Research

Masto and colleagues

A study on bodybuilders that found a correlation between insulin, IGF-1, and retention of lean mass, although potentially confounded by fat mass retention.

Schoenfeld et al. 2018

A meta-analysis on training volume and its effects on hypertrophy, looking at weekly training sets.

Andrew Chappell and colleagues

A study suggesting that higher off-season carbohydrate intake correlated with better outcomes in bodybuilders.

Media

The Tim Ferriss Show

Another popular podcast, mentioned in comparison to the Joe Rogan Podcast.

Software & Apps

Joe Rogan Podcast

A popular podcast, mentioned in passing when discussing widespread media consumption.

Organizations

MASS

A monthly research review that covers interesting exercise and nutrition studies, soon to be translated into Spanish.

University of North Carolina

The institution where one of the hosts considered taking a Bayesian stats course during his PhD.

Mission Control, Houston

The center for spaceflight operations, whose computational power during early moon missions is compared to that of a Game Boy Color.

Products

Game Boy Color

A handheld video game console, whose computational power is humorously compared to early NASA mission control.

Found this useful? Build your knowledge library

Get AI-powered summaries of any YouTube video, podcast, or article in seconds. Save them to your personal pods and access them anytime.

Try Summify free