How much strength improvement should one expect from a powerlifting peak?

Typically, a properly executed peak results in a 2-4% improvement in performance. While some individuals, like Chad Wesley Smith, might see a 10% increase, such significant gains are not standard. It's crucial to practice peaking strategies in training to set realistic expectations for meet day.

How should a powerlifter peak for two meets separated by only four weeks?

It's difficult to perfectly peak for both. If the first meet is more important, peak normally and prioritize recovery (4-7 days off). Then, for the second meet, dedicate one week to normal heavy training at low RPEs (80-85% max), hit openers in the third week (deadlift 14 days out, squat 10 days out, bench 7-8 days out), and a deload in the fourth week before competing. If the second meet is more important, integrate the first meet into a wave-type training block, not pushing for true maximums at the first meet, and then peak for the second.

What is the metabolic recovery timeline after a long-duration diet, such as contest prep?

Metabolic recovery depends on the diet's extremity, rate of weight loss, leanness achieved, and total weight loss. Hormones like ghrelin, thyroid, insulin, and cortisol generally recover substantially within 3-4 months. Testosterone and leptin may take longer (5-6 months or more). Full recovery within 3-6 months is achievable if there's a commitment to increased energy intake, weight regain to a sustainable body fat, and proper training load management.

Does daily undulating periodization (DUP) offer long-term strength advantages over linear periodization?

DUP tends to show advantages over linear periodization in shorter-term studies (12 weeks or fewer), likely because DUP includes heavy training every week, providing more practice with heavy weights. In longer studies (16+ weeks), DUP does not consistently outperform linear approaches, as linear programs also incorporate sufficient heavy training phases. DUP's practical benefit often lies in preventing staleness and maintaining engagement due to varied intensities and rep ranges.

How does training frequency impact strength gains, and is there an optimal range?

Higher training frequencies generally lead to slightly faster strength gains. A frequency of twice a week per main lift is often better than once, with three times a week potentially marginally better. Beyond that, diminishing returns set in. However, individual responses to frequency are highly volatile; some thrive on high frequency (4-5+ times/week), while others perform best with lower frequencies (once/week). It also depends on modifying volume and intensity per session to avoid burnout.

Is intuitive eating effective for muscle growth, or does exercise naturally regulate hunger for this purpose?

While theoretically appealing, relying solely on hunger cues in modern food environments often leads to overeating. High-intensity resistance training and interval training can acutely suppress appetite rather than up-regulate it for muscle growth. For building muscle, especially if struggling with weight gain, monitoring food intake is typically more reliable than trusting exercise to dictate hunger adequately.

What are the best chest exercises for hypertrophy, excluding the barbell bench press?

Dumbbell bench press is highly recommended for its longer range of motion and direct pec limitation. Low incline press (15-30 degrees) is also preferred for barbell variations to engage upper pecs and achieve a fuller range. For machines, a good pec deck is ideal as it matches the pec's strength curve better than free-weight flies. Extended range of motion push-ups (e.g., with bumper plates) are excellent, especially for those with lower bench press strength.

Do weighted hip thrusts contribute significantly to squat and deadlift performance?

Hip thrusts are excellent for glute hypertrophy, which indirectly aids squats by building more contractile muscle tissue. However, direct carryover to squat-specific ranges of motion is limited. For deadlifts, hip thrusts are more directly helpful, especially for lifters who tend to miss the lockout, as they strengthen the hip extensors through that specific range of motion.

How much evidence do you need before implementing new research findings into practice?

A single small study with a large effect size is insufficient. Multiple replicated studies are preferred, especially if they have larger sample sizes and rigorous methodology. The 'stakes' of implementation are a major factor: low-risk interventions (like stretching between sets) might be tried with less evidence than high-cost/high-risk ones (like new supplements). Findings that align with established 'gym wisdom' are also given more credence initially.

Key Moments

Q&A: Fasted Training, Training Frequency, and How Much Research is Enough? (Episode 19)

Stronger By Science

Education4 min read118 min video

Sep 26, 2019|10,150 views|212|17

Stronger By Science Podcast

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Key Moments

TL;DR

Fasted training, peak performance, diet recovery, and training frequency are discussed, alongside evidence thresholds for new strategies.

Key Insights

Fasted cardio is generally fine for low-intensity work, but higher intensity should be avoided or supplemented by prior carbohydrate intake.

Achieving peak performance in powerlifting meets typically yields a 2-4% increase; attempting to peak for two meets four weeks apart is challenging and compromises optimal performance in one.

Recovery from long diets is multifactorial, depending on diet duration, extremity, rate of weight loss, and achieved leanness, often taking 3-6 months for hormonal and performance normalization.

Training frequency response is highly individual; 1-2x/week for deadlifts and 2-3x/week for squats/bench presses are good starting points, but individual adaptation varies significantly.

Intuitive eating can be unreliable for calorie intake regulation due to hedonic and cultural factors; a period of tracking is recommended to build skills for habitual eating.

Evidence threshold for adopting new strategies involves considering study quality, sample size, effect size, and potential risks versus benefits, with lower risk strategies requiring less evidence.

FASTED TRAINING AND CARDIO CONSIDERATIONS

The discussion on fasted training clarifies that while there's no conclusive performance benefit and some evidence it may be detrimental, low-intensity cardio in a fasted state is acceptable. This is partly due to the concept of "training low" (low glycogen availability), which may benefit aerobic adaptations if the intensity is low and the overall program includes high-intensity work. However, high-intensity exercise in a fasted state is likely to compromise performance and adaptations. The distinction between fasted training and low-glycogen training is also noted, as one can induce the other through various means, not just by skipping breakfast.

PEAKING FOR POWERLIFTING MEETS

The podcast addresses the challenge of peaking for two powerlifting meets four weeks apart, emphasizing that perfect peaking for both is unlikely. A typical peak provides a 2-4% performance increase, with some individuals achieving more but historical data being a better predictor. The recommended strategy prioritizes one meet for a full peak, followed by a recovery period, and then entering the second meet in a non-fatigued but not perfectly peaked state. Practicing peaking strategies during training is crucial for individuals to understand their own responses.

METABOLIC RECOVERY FROM PROLONGED DIETS

Recovery from long-duration diets is highly variable and depends on the diet's extremity, rate of weight loss, and achieved leanness. Aspects like metabolic rate, hormones (testosterone, leptin), and performance can take 3-6 months to normalize completely, with some hormonal aspects like menstrual cycles potentially taking much longer. The recovery rate is significantly influenced by intentional overfeeding and weight regain. The goal is not necessarily to return leptin levels to their initial baseline but to bring them within a normal reference range, potentially improving leptin sensitivity.

TRAINING FREQUENCY AND PERIODIZATION

The podcast distinguishes between Daily Undulating Periodization (DUP) and training frequency. DUP can be beneficial, particularly in the short term, by varying intensity and volume weekly, which can enhance engagement and potentially strength gains over shorter periods (e.g., 6-12 weeks). However, in longer-term studies, DUP doesn't consistently outperform linear periodization. Regarding frequency, 1-2x/week for deadlifts and 2-3x/week for squats and bench presses are presented as solid starting points. Individual responses to frequency are highly variable; some thrive on higher frequencies (4-5x/week), while others perform best with lower frequencies (1x/week).

INTUITIVE EATING AND APPETITE REGULATION

The discussion on intuitive eating highlights that while it can be a sustainable long-term approach, relying solely on hunger cues might be unreliable in the modern food environment. Human appetite regulation is influenced by hedonic, cultural, and societal factors, often overriding natural hunger signals. For muscle growth, relying on exercise to up-regulate hunger significantly is cautioned against, as high-intensity exercise can acutely suppress appetite. A period of structured tracking is recommended to build the skill set necessary for more habitual, less rigid eating patterns.

EXERCISE SELECTION FOR CHEST GROWTH AND HIP THRUSTS

For chest hypertrophy, dumbbell bench press and low incline dumbbell press are favored over barbell bench press due to potentially longer range of motion and better isolation of the pecs. Machine-based exercises like the pec deck and cable flies are also recommended for matching strength curves. Extended range of motion push-ups are suggested as an effective alternative. Hip thrusts are praised for glute hypertrophy and can indirectly benefit the squat by increasing glute size. However, their direct transferability to the squat's sticking points is limited, whereas they show more direct benefit for deadlift lockout strength.

EVIDENCE THRESHOLDS FOR NEW STRATEGIES RESEARCH

Adopting new training or coaching strategies requires careful consideration of evidence. A single study, even with a large effect size, is generally insufficient; multiple replicated studies are preferred. The quality of research, sample size, and consistency of findings across different study types (e.g., small vs. large samples) are critical. The risk-to-benefit ratio of a strategy also plays a significant role; low-risk, easy-to-implement interventions (like static stretching between sets) require less rigorous evidence than new supplements, which carry financial and potential safety risks. Contradictory findings require further investigation, especially when they challenge established 'gym wisdom'.

Mentioned in This Episode

●Software & Apps

●Tools

●Companies

●Studies Cited

●People Referenced

Common Questions

Research indicates no conclusive performance benefit from fasted training. While low-intensity cardio in a glycogen-depleted state might enhance aerobic adaptations, high-intensity fasted training can negatively impact performance and overall adaptations. For convenience, low-intensity fasted cardio is generally fine if a set amount of work is to be performed.

Topics

Nutrition & Diet Human Performance Fasted Training Exercise Selection Training Frequency Muscle Hypertrophy Metabolic Adaptation Intuitive Eating Diet Recovery Fitness & Exercise Peaking Strategies

Mentioned in this video

Companies

Instagram

A social media platform where the hosts had a recent post about fasted training that received pushback.

Arthur Bryant's Barbeque

A barbecue restaurant in Kansas City, which Eric believes is better than KC Joe's, also referred to as LCS.

Gates Bar-B-Q

A barbecue restaurant in Kansas City, which Eric believes is better than KC Joe's.

Facebook

A social media platform where listeners can message Greg Knuckles to get in touch with Alex Colley for his study.

Oklahoma Joe's

A barbecue restaurant in Kansas City, now called KC Joe's, known for its barbecue.

Life Fitness

A brand of fitness equipment, mentioned for their cable-driven standalone chest press machines that Eric finds effective for flies.

Software & Apps

Juggernaut

A website where Chad Wesley Smith has written articles about peaking strategies for powerlifting.

Studies & Research

Bin Othman et al. (2019) study

A 2019 study that found skipping breakfast was associated with unfavorable resistance training performance outcomes, with participants completing fewer repetitions in squat and bench press compared to those who had a carbohydrate-rich breakfast.

Holliday case study

A case study by Holliday that showed one participant took 71 weeks to fully restore a normal menstrual cycle after competition prep, even with significant weight regain.

Chu et al. (2011) study

A 2011 study by Chu et al. that used exogenous leptin injections and other interventions to restore menstruation, succeeding in only 7 out of 10 subjects, with restoration taking 4 to 32 weeks.

People

Eric Helms

A person with whom Eric discussed the multifactorial nature and inconsistent timelines of metabolic recovery post-diet.

Chad Wesley Smith

A lifter who, according to Greg, experiences a significant 10% improvement from a good peak, especially for his squat, which is higher than the typical 2-4%.

Peter Fitschen

A person with whom Eric discussed the multifactorial nature and inconsistent timelines of metabolic recovery post-diet.

Alex Colley

A PhD student in the UK researching muscle memory and changes in myonuclei numbers related to steroid use.

Brandon Roberts

A person with whom Eric discussed the multifactorial nature and inconsistent timelines of metabolic recovery post-diet.

Spencer Nadolsky

A bodybuilder who famously weighed a banana with a food scale during meal prep, which became a running joke.

Products

PEC deck

A machine for chest exercises that is considered a better version of a fly movement due to its cam shape matching the strength curve of the pecs, beneficial for hypertrophy.

Pullover machine

A machine for back and chest muscles that is a favorite of Greg Knuckles for its effectiveness.

Organizations

Stronger by Science

The hosts' website where research reviews on periodization and training frequency have been published.