What fitness tests would effectively measure general strength, fitness, and athleticism?

The hosts propose a 'Stronger by Science Combine' including a two-mile run for endurance, 3-rep max for squat/bench, max reps for pull-ups/chin-ups, and a vertical jump test for explosive power. Greg also suggests anaerobic tests like a 400m/800m run, speed tests like a 40m/100m dash, and medicine ball throws for upper body and hip hinging explosiveness.

How did Eric's transition to a vegan diet impact his gym performance and recovery?

Eric reports no noticeable changes in performance or recovery since adopting a vegan diet. He emphasizes focusing on a diversity of protein sources like pea, rice, and soy, and continues to take algae oil, a multivitamin, and monitors for micronutrient bioavailability.

Should exercises be optimized based on individual anatomy, and how reliable are popular social media content recommendations?

The hosts agree that individual anatomy should guide exercise selection and execution, but are skeptical of overly confident social media claims. They suggest starting with broad categories of movements and individualizing based on comfort, effectiveness (subjective fatigue, soreness, pump), and lack of pain, rather than relying on unverified 'optimized' variations.

Is there a hypertrophy advantage to using a slight incline (8-15%) for bench pressing compared to flat bench?

Yes, Greg suspects a low incline bench press might be better for hypertrophy, primarily because it allows for a slightly longer range of motion for both the pectorals and triceps, forcing the bar to touch higher on the sternum. Eric also finds low incline pressing more comfortable for his shoulder and effective for pec development.

How does deadlifting on an inclined surface affect performance, and what are potential solutions?

Key variables that affect deadlift performance on an incline are plate calibration, temperature, and specific bar orientation relative to the slope. If the bar is rolling away (uphill of lifter), it mimics a heel lift and slight deficit. If it's rolling toward (downhill of lifter), it's like a low block pull. Solutions include adjusting body/bar orientation, using weightlifting shoes with a heel, or trying to deadlift in the decline direction.

How do the hosts manage work-life balance with their extensive professional commitments?

Eric focuses on coping with workload by cultivating passion, curiosity, and focusing on the impact of his work, rather than stress. To facilitate balance, he identifies and trims 'low-quality rest' and inefficiencies, and proactively plans social/family events, noting that this can increase work efficiency. Greg credits his contentment to self-determination theory, finding autonomy, competence, and relatedness in his work.

What is the hosts' perspective on 'hustle culture' and side hustles?

The hosts are critical of 'hustle culture' that valorizes long hours for its own sake and solely for monetary gain. However, they fully support individuals pursuing side hustles if their primary work situation lacks autonomy, competence, or relatedness, allowing them a path to more fulfilling endeavors.

Q&A: Exercise Selection, Fitness Testing, and Work-Life Balance (Ep 106)

Stronger By Science

Sports3 min read95 min video

Nov 28, 2022|6,959 views|209|20

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Key Moments

TL;DR

Podcast Q&A covers exercise selection, fitness testing, vegan diets, and work-life balance.

Key Insights

For general strength and hypertrophy, prioritize compound movements like push-ups, overhead presses, rows, pull-ups, trap bar deadlifts, and split squats.

To track general fitness, assess aerobic capacity, anaerobic capacity, speed, explosive power, strength endurance, and flexibility.

Transitioning to a vegan diet has not noticeably impacted performance or recovery for Eric, but mindful protein sourcing and supplementation (B12, algae oil) are important.

Optimizing exercise selection based on individual anatomy is often oversimplified in online content; focus on general movement patterns and listen to your body's feedback.

Low incline bench press may offer advantages in range of motion and shoulder comfort over flat benching, especially for individuals without significant arching.

Sustainable work-life balance involves cultivating passion, curiosity, and impact, alongside prioritizing high-quality rest and strategic 'no's'.

OPTIMAL EXERCISE SELECTION FOR GENERAL FITNESS

The hosts discuss core exercise selections for individuals aiming for general strength and hypertrophy, moving beyond a powerlifting-centric approach. They recommend a framework including horizontal push (e.g., weighted push-ups), vertical push (e.g., single-arm dumbbell press or push press), horizontal pull (e.g., single-arm dumbbell row), vertical pull (e.g., neutral grip pull-ups/downs), a hip-dominant lower body exercise (e.g., trap bar deadlifts), and a knee-dominant lower body exercise (e.g., rear leg elevated split squats). Alternatives and variations are also considered, emphasizing individual preference and comfort.

ASSESSING OVERALL STRENGTH AND FITNESS

For those seeking to track general strength, fitness, and athleticism every 12 weeks, a battery of tests is proposed. This includes measures for aerobic capacity (e.g., 2-mile or 5k run), anaerobic capacity (e.g., 400/800m run), maximal speed (e.g., 40/100m dash), explosive power (e.g., vertical jump, broad jump, med ball throw), strength endurance (e.g., max reps on pull-ups or a high-rep squat), and flexibility assessments.

VEGAN DIET CONSIDERATIONS FOR ATHLETES

Eric discusses his transition to a fully vegan diet, noting no significant changes in performance or recovery. Key dietary adjustments include being mindful of protein sources to ensure complementary amino acid profiles, often by combining sources like pea, rice, and soy protein. Continued supplementation with algae oil (for EPA/DHA) and a multivitamin (for B12) are highlighted as important to address potential micronutrient gaps, though iron intake is less of a concern for males.

ANATOMY-BASED EXERCISE OPTIMIZATION DEBUNKED

The podcast addresses the trend of optimizing exercises based on specific anatomical principles, often popularized on social media. While individual anatomy influences exercise execution, the hosts caution against overly confident claims that a minor tweak dramatically increases effectiveness without robust longitudinal evidence. They suggest that subjective feedback, consistent practice, and listening to one's body are more practical approaches than relying on potentially oversimplified or unproven 'optimized' variations.

INCLINE BENCHING AND SHOULDER HEALTH

A listener's question about using a low incline (8-15%) for bench pressing as an alternative to flat benching, potentially for shoulder safety and targeted hypertrophy, is explored. The hosts agree that low incline pressing can be very effective, possibly offering a greater range of motion and alleviating shoulder discomfort for some individuals. This variation is preferred by both speakers under certain circumstances, particularly for its ability to provide a good stimulus without aggravating pre-existing shoulder issues.

MANAGING WORK-LIFE BALANCE IN HIGH-DEMAND ROLES

Greg and Eric share their strategies for maintaining work-life balance amidst extensive professional commitments. They emphasize cultivating passion, curiosity, and impact in their work, rather than solely focusing on stress reduction. Proactive steps include identifying and eliminating 'waste' in their schedules, ensuring high-quality rest and leisure, planning social and family events ambitiously, and learning to say 'no' to opportunities that don't align with their priorities. The importance of intrinsic motivation and feeling psychologically fulfilled by one's work is also highlighted.

DEADLIFTING ON AN INCLINE PLATFORM

A unique challenge of deadlifting on a slightly inclined platform in a garage is discussed. Potential factors influencing performance include weight calibration discrepancies, environmental temperature, and the incline itself. The incline could alter the lifter's mechanics, effectively creating a slight heel elevation or toe elevation depending on the bar's orientation relative to the slope. Experimenting with shoe wear (like weightlifting shoes with a heel) or adjusting the deadlift setup (facing uphill or downhill) might mitigate any negative effects.

Mentioned in This Episode

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Common Questions

For recreational lifters seeking general strength and muscle, Greg suggests weighted push-ups (hands elevated), single-arm dumbbell overhead press, neutral-grip pull-ups/pull-downs, single-arm dumbbell rows, trap bar deadlifts, and rear-leg elevated split squats. Eric offers alternatives like low incline dumbbell press, chin-ups, inverted rows, single-leg Romanian deadlifts, and walking lunges.