Why don't exercise science researchers commonly track sleep in their studies?

One primary reason is the lack of empirical evidence showing a direct impact of insufficient sleep on long-term strength and hypertrophy gains in resistance training studies. Additionally, current sleep tracking methods outside of highly controlled lab environments (like apps or self-report) often provide low-quality, less validated data, making it difficult to justify inclusion in models with small sample sizes. (Timestamp: 605)

What's the best way to respond if a doctor advises stopping squats due to knee concerns?

It's important to understand a general practitioner's conservative approach, as their priority is often symptom resolution for daily activities. Seek a second opinion from a sports medicine doctor or physical therapist who specializes in lifters' needs. You might also need to articulate your cost-benefit analysis for lifting. (Timestamp: 1242)

How can I minimize muscle loss during a layoff due to surgery, purely through nutrition?

Nutritional strategies have low efficacy for attenuating muscle loss during immobilization. While a high-protein diet with generous leucine supplementation (15-19g/day) might offer partial protection, active muscle loading is far more important. Prioritize full recovery and understand that muscle gains come back quickly post-layoff. (Timestamp: 1847)

Are there strategies to improve performance and recovery when dealing with sporadic or insufficient sleep?

While insufficient sleep can impact body composition and self-control, general recovery aids like water immersion, compression, massage, and active recovery walks still help. For training, prioritize safety by avoiding very heavy free weights if motor control is compromised; opt for lighter, machine-based bodybuilding-style training. Short naps can acutely boost performance, but monitor their impact on nighttime sleep. (Timestamp: 2235)

How do you define 'training hard enough' for hypertrophy, and how often should deloads occur?

For typical trainees, 'training hard' involves maintaining 0-4 reps in reserve (RIR), gradually decreasing RIR through a block. Sufficient training volume should lead to needing a deload every 4-8 weeks due to accumulated fatigue. If deloads are rarely needed, volume might be too low. Subjectively, good sleep indicates appropriate training stress, while impaired sleep suggests pushing too hard. (Timestamp: 2876)

If I hit my daily calorie goal but am far below my protein goal, should I eat more protein and exceed calories?

First, address the root cause if this happens frequently, by adjusting calorie/protein targets or meal planning. If it's a rare occurrence, neither choice will significantly impact long-term progress. If cutting, prioritizing the calorie deficit might be preferred, while in a bulking phase, prioritizing protein and slightly exceeding calories can be justified. A middle ground is to meet 85-90% of protein with lean sources without going significantly over calories. (Timestamp: 3516)

Is sophisticated periodization necessary for bodybuilding?

Highly sophisticated 52-week periodization plans are generally not critical for bodybuilding, as the primary goal is consistent muscle hypertrophy. While training variables like RIR and volume need management, drastic annual overhauls based on different strength phases aren't strictly necessary. The most significant periodization might be the transition from off-season to contest prep, where training intensity, volume, and rep ranges adapt to caloric deficits and increased cardio. (Timestamp: 4289)

What's a dream study researchers would like to see if ethics and money were no object?

One dream study is a massive, intense exploratory study with hundreds of participants (including twins/siblings) using unilateral designs and multiple training programs. It would collect all possible data (genetics, epigenetics, protein markers, gene expression, metabolomics) to mechanistically understand muscle growth, identify individual response variability, and generate new hypotheses, advancing the field significantly. Another specific, more unethical one would be to definitively determine if skeletal muscle hyperplasia occurs in humans by excising a muscle post-training. (Timestamp: 5014)

How does an excessively low body fat percentage affect gains in strength and hypertrophy?

At excessively low body fat levels (e.g., under 12-13% for females, 7-8% for males), notable strength and hypertrophy gains are very difficult to achieve. The body diverts biological resources elsewhere, impacting energy for workouts, recovery, and overall physiological processes. It's challenging to maintain high-quality training sessions due to diminished energy availability. (Timestamp: 5553)

What are the hosts' opinions that firmly go against 'common wisdom' in fitness?

The hosts reject the idea of a single 'common wisdom' due to niche specificity within fitness. However, one opinion that goes against the mainstream of strength training is that static stretching absolutely causes chronic increases in flexibility, contrary to the common misconception that it only acutely increases stretch tolerance. (Timestamp: 5937)

Does training fasted in the morning hinder performance for health- or hypertrophy-focused trainees?

For general health goals, absolute performance matters less. For hypertrophy, performing well to achieve mechanical tension is important, but the exact detriment of fasted training is nuanced. Some studies suggest staving off hunger is key, not necessarily caloric content. A light, easily digestible breakfast (e.g., 20g carbs) is a conservative recommendation if tolerated. (Timestamp: 6492)

What is the difference between correlation and causation in scientific research?

Causation is primarily a study design issue, not a statistical analysis issue. While correlation simply shows two things changing in unison, establishing causation requires robust experimental designs, like randomized controlled trials, with high experimental control and randomization. No amount of sophisticated statistical modeling can infer causation from data generated without such a design. (Timestamp: 7002)

Is cereal considered a soup?

Yes, cereal served with milk is a soup. Soups don't have to be hot (e.g., gazpacho) or savory, with dessert soups and fruit soups existing globally. Cereal, with its solid components submerged in a liquid broth (milk), fits this broader definition. (Timestamp: 7678)

Q&A Extravaganza (Episode 58)

Stronger By Science

Sports6 min read136 min video

May 20, 2021|5,254 views|180|28

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TL;DR

Podcast Q&A covers training, sleep, nutrition, injury, and research.

Key Insights

Resistance training is a far greater driver of muscle protein synthesis than protein intake alone.

Researchers don't routinely track sleep due to the lack of strong empirical evidence linking it to long-term strength and hypertrophy gains, and data quality concerns.

When advised to stop exercising by a medical professional, seek a second opinion from a specialist familiar with athletic training.

Nutritional strategies have limited efficacy in preventing muscle loss during detraining; resistance training stimulus is key.

When sleep is sporadic, prioritize safety during exercise over absolute performance, favoring lighter, controlled movements.

If a rare calorie goal misalignment occurs, prioritize hitting protein goals, especially during a deficit, over strictly adhering to calorie limits.

RESISTANCE TRAINING VERSUS PROTEIN INTAKE

Resistance training is a significantly more potent driver of muscle protein synthesis than protein intake alone. While optimizing protein sources and timing can be beneficial, the impact of lifting is substantially larger. Studies on immobilization and androgen deprivation therapy highlight how resistance training can help bridge gaps in muscle mass and function that nutritional strategies alone cannot fully address. Protein intake plays a crucial, albeit secondary, permissive role in maximizing the adaptations induced by effective training.

TRACKING SLEEP IN EXERCISE RESEARCH

Researchers often don't include sleep tracking in studies because there isn't yet strong empirical evidence showing a direct link between insufficient sleep and compromised long-term strength or hypertrophy gains. While acute sleep deprivation can impact performance, longitudinal studies are lacking. Furthermore, the quality of data from self-reported sleep or even consumer-grade sleep trackers is often low compared to gold-standard measures, making it difficult to justify their inclusion in research given limited resources and the need for tightly controlled variables.

MANAGING MEDICAL ADVICE ON TRAINING

When a medical professional advises against certain exercises, it's important to understand their primary focus is on symptom management and daily functioning rather than peak athletic performance. It is often beneficial to seek a second opinion from a specialist familiar with athletic populations. While conservative advice aims to minimize immediate discomfort, a nuanced conversation with a qualified professional can help create a plan that balances health concerns with personal training goals and lifestyle.

NUTRITION AND DETRAINING STRATEGIES

During periods of detraining or immobilization, nutritional strategies alone demonstrate limited efficacy in preventing muscle and strength loss. While higher protein or leucine intakes might offer some attenuation, the most significant factor remains the reactivation of the muscle through loading. Attempts to significantly restrict protein intake are generally ill-advised. The primary driver for preserving gains is continued muscular loading, even at reduced volumes, emphasizing that resistance training is paramount.

TRAINING HARDNESS AND EXERCISE EXHAUSTION

Training hard can be defined by proximity to failure, with repetitions in reserve (RIR) typically between 0-4 for working sets. Increasing training volume gradually, while monitoring the need for deloads (every 4-8 weeks), suggests appropriate training intensity. When sleep-deprived or exhausted, prioritize safety; avoid high-speed or very heavy free-weight exercises where motor control is compromised. Lighter, machine-based, or bodybuilding-style training is generally safer and can still provide a stimulus for muscle maintenance and growth.

SLEEP DEPRIVATION AND PERFORMANCE

Sporadic sleep schedules can impact body composition by potentially increasing appetite and altering fuel utilization. While naps can be helpful, their effectiveness depends on individual response and impact on nighttime sleep. When exercising while sleep-deprived, a focus on safety is crucial. Avoid activities with high risks associated with compromised motor control. Lighter resistance training, especially on machines, remains viable for muscle stimulus, though elite athletes often perform well despite suboptimal sleep.

MACRO TARGETS: PROTEIN VERSUS CALORIES

If a calorie goal is met before a protein goal, prioritize hitting protein targets, especially during a calorie deficit, even if it means slightly exceeding the daily calorie limit. This is because maintaining lean mass is crucial. For rare occurrences, the deviation is minimal and likely inconsequential. If this happens frequently, it suggests a need to reassess calorie or protein targets or adjust food choices and meal planning strategies to better align macro goals with daily intake.

PERIODIZATION FOR BODYBUILDING

Sophisticated periodization models are not critical for bodybuilding, as the primary goal of building muscle remains constant. However, managing training variables like proximity to failure and volume is important. Deloads are necessary, and programming may need adjustments to address weak points or maintain enjoyment. While alternating between strength and hypertrophy phases isn't essential, strength-focused work can be incorporated if it aligns with hypertrophy goals, and training may adapt during contest prep due to caloric deficits and increased activity.

RESEARCH GOALS AND HYPOTHESES

An ideal, albeit unethical, study would investigate human skeletal muscle hyperplasia by comparing fiber counts before and after limb amputation following training protocols. More realistically, a large-scale, exploratory study with extensive data collection on genetics, epigenetics, and various biomarkers could reveal detailed mechanisms of muscle growth and strength adaptation, guiding future research and hypotheses. Other desired studies include investigating the creatine-caffeine interaction, optimizing nitrate and citrulline supplementation for hypertrophy, and precisely defining optimal protein intakes across various body composition states.

BODY FAT PERCENTAGE AND TRAINING

Excessively low body fat percentages (e.g., below 7-8% for males, 12-13% for females) can hinder strength and hypertrophy gains. This is due to reduced energy availability, impaired recovery, and physiological adaptations that slow down bodily processes. Measuring the 'appropriate' range is more about how one feels and performs than an exact body fat percentage number. Indicators like energy levels, recovery capacity, and general well-being are more reliable than precise measurements, which often lack consistent reliability.

TRAINING FREQUENCY SHIFTS AND STRETCHING

The podcast speakers challenge conventional wisdom, particularly regarding stretching. They argue that static stretching, contrary to some beliefs, can chronically increase flexibility and mobility when performed consistently over time, despite acute effects. They also highlight how 'common wisdom' in fitness, such as ideal training frequency, shifts over time, moving from a low-frequency recommendation to a higher-frequency approach being widely accepted for strength and hypertrophy.

PERFORMANCE IN DIFFERENT TRAINING CONTEXTS

While absolute performance in the gym might be lower in certain contexts (e.g., morning fasted training), its importance varies by goal. For general health, small performance differences are less critical. For body composition, performing well is beneficial for maximizing hypertrophy. While training fasted can decrease performance, the exact impact of energy content versus simply avoiding hunger is still debated. The most conservative approach suggests a small pre-workout snack with carbs and potentially protein.

CAUSATION VERSUS CORRELATION IN RESEARCH

Establishing causation in research primarily relies on study design, particularly randomized controlled trials (RCTs), rather than just statistical analysis. While correlations are easily observed, causation requires controlling variables, randomizing participants, and blinding procedures. Statistical tests like t-tests or regressions, though common in RCTs, do not inherently imply causation; the design does. Advanced techniques like structural equation modeling also require carefully designed data, and principles like the Bradford Hill criteria help assess potential causal links.

THE SOUPY NATURE OF CEREAL

Cereal, when consumed with milk, is definitively classified as a soup. This is based on the definition of soup as a solid food submerged in a liquid broth, with many cold and even dessert soups existing globally. The existence of dessert soups, particularly those with starchy ingredients similar to cereal grains, supports this classification. Therefore, cereal with milk fits the criteria for being a soup, regardless of temperature, aligning with a maximalist view of what constitutes soup.

Mentioned in This Episode

●Supplements

●Software & Apps

●Studies Cited

●Concepts

●People Referenced

Common Questions

Resistance training is an enormous and potent driver of muscle protein synthesis, with a much larger magnitude of impact than the subtle differences from dietary protein sources or timing. While protein intake is crucial, its role is more permissive in maximizing the adaptation to the primary stimulus provided by lifting. (Timestamp: 200)

Topics

Protein Intake Strength Training Health & Longevity Nutrition & Diet Mental Health & Psychology Human Performance Science & Mathematics Muscle Growth Body Composition Sleep Deprivation Injury Recovery Research Methodology Training Periodization

Mentioned in this video

conceptStructural Equation Modeling (SEM)

A statistical procedure in other fields that involves making assumptions about causative pathways but cannot infer causation if the data generation design does not support it.

personJohn Cena

An actor mentioned as being part of the Fast and Furious 9 cast.

supplementCitrulline

A supplement that, when combined with dietary nitrate, could be a cost-effective strategy for strength and muscle, but requires better-designed studies.

supplementNitrate

A dietary compound, in combination with citrulline, suggested as a potentially cost-effective strategy for strength and muscle building, warranting more research with appropriate dosages and training stimuli.

conceptBradford Hill criteria

A group of nine principles commonly applied to establish epidemiologic evidence of a causal relationship, useful for understanding causation from different perspectives.

mediaThe Office

A TV show mentioned when trying to recall a character named Toby.

supplementCreatine

A supplement mentioned as having an uncertain interaction with caffeine, a topic needing more definitive research.

supplementLeucine

An amino acid that, in high doses (15-19g/day), might partially attenuate muscle loss during detraining, though dietary strategies are generally less effective than active loading.

studyHanson et al. study

A study on androgen deprivation therapy that showed resistance training's significant impact on closing the gap in resting muscle protein synthesis, even in a compromised state.

personVladimir Zatsiorsky

A periodization theorist mentioned, who would likely find the idea of periodizing bodybuilding training humorous due to its singular goal of muscle growth.

mediaFast and Furious 9

A movie franchise endorsed by Greg as a 'big fun dumb summer popcorn movie' and a proud sponsor of the podcast.

personJeff Nippard

A fitness content creator with whom Eric had recently discussed training hard on his channel.

supplementCaffeine

A compound whose interaction with creatine is still not definitively understood, despite common consensus.

toolWikipedia

An online encyclopedia used as a reference to support the argument that cereal can be considered a soup, particularly by noting the existence of dessert soups and fruit soups.

personHayato Nishiyama

A listener who asked why researchers don't track sleep and include it in their analysis, given its potential impact on gains.

personJosh VL

A listener who asked how to respond to medical professionals who advise against squatting due to concerns for the knees.

personConnor Smith

A listener who asked about the statistical implications of causation versus correlation.