What is the optimal rate of fat loss for athletes to preserve performance and muscle mass?

An optimal rate of fat loss generally falls between 0.5% and 1.0% of body mass per week. This range is fast enough to see progress and maintain motivation, but slow enough to minimize lean tissue loss and severe hormonal disruptions. More rapid weight loss can increase the likelihood of performance dips and a greater proportion of lean mass being lost, as highlighted in studies on athletes.

How can I maintain a neutral pelvis during squats and deadlifts to prevent hamstring issues?

Excessive anterior pelvic tilt can be a common issue for lifters. To counteract this, practice non-threatening posterior pelvic tilt positions with exercises like hip thrusts, glute bridges, or strict dead bugs. Additionally, try squeezing your glutes hard and setting your pelvis in a neutral position before initiating squats or deadlifts. If motor control is an issue, practice with light weights to ingrain the new positioning.

Is it necessary to recalculate maintenance calories during a bulking phase?

Yes, it is beneficial to recalculate maintenance calories during a bulking phase (massing phase). As body weight increases, caloric needs go up. Additionally, some individuals experience an adaptive increase in energy expenditure, making them more resistant to weight gain. Aim for a weight gain of 0.25% to 0.5% of body weight per week and adjust caloric intake based on consistent weight monitoring.

How long does it take for muscle hypertrophy to become measurable and what are 'delayed adaptations'?

Muscle protein synthesis begins almost immediately with resistance training, but measurable increases in muscle cross-sectional area typically take about 2-3 weeks, or even longer with less precise measurement methods. 'Delayed adaptations,' such as strength gains even in a deficit, might occur due to less accumulated fatigue after a high-volume bulking phase, or neural improvements that continue at a slower rate, but robust hypertrophy doesn't typically manifest months after a bulk.

What are the risks of using growth hormone with strength training, especially for tendons?

While growth hormone increases collagen synthesis, studies in rodents have shown that high levels can make tendons more brittle. This is because new collagen is laid down in a willy-nilly fashion and requires proper loading to align correctly with the line of force. Without this proper alignment, the new tendon tissue is not as strong and may be more susceptible to ruptures.

Is fat cycling a beneficial dietary strategy for strength gain, hypertrophy, or fat loss?

There is little research supporting the strategic manipulation of weekly fat distribution (fat cycling). Fat's roles, such as providing essential fatty acids and aiding fat-soluble vitamin absorption, generally benefit from consistent daily intake. While some minor non-linearity might occur to accommodate very high carbohydrate refeed days, making fat intake overly complicated beyond a consistent daily minimum (e.g., 0.6-0.7 grams per kilogram of body mass) is likely unnecessary.

Which powerlifting belt thickness is better: 10mm or 13mm, and does belt width matter?

For leather belts, a 10mm thickness will break in a bit faster than a 13mm, with negligible differences in longevity or support. The width of the belt is a more important consideration. A 4-inch wide belt is generally preferred for squats, but many conventional deadlifters find a narrower belt (2.5-3 inches) more comfortable and effective as it provides intra-abdominal pressure without interfering with their setup.

How do you effectively coach clients who are emotional, demotivated, or irresponsible with their fitness actions?

Effective coaching requires strong communication and empathy, not scolding. Engage in honest conversations to understand the true source of their demotivation or inconsistent actions. Explore if their stated goals align with their genuine motivations, or if their priorities have shifted. Address practical barriers like workout duration, intensity, or a lack of enjoyment in specific exercises. Offering choices in accessory movements can also improve adherence.

Does blending food reduce its nutritional value or make it less effective for muscle growth?

No, blending food does not reduce its nutritional value or make it 'pre-digested' or less effective for muscle growth. This is a common myth. Blending simply processes food mechanically, similar to chewing, and does not alter its fundamental nutrient content. Anecdotal evidence from strong athletes who blend multiple meals supports this. However, consuming liquid meals can make it easier to consume more calories, and conversely, conscious chewing of solid food has been linked to increased satiety and reduced calorie intake.

Key Moments

Q&A: Hormonal Contraceptives, Rates of Weight Loss/Gain, Timeline of Training Adaptations (Ep 9)

Stronger By Science

Education6 min read98 min video

Jul 18, 2019|7,020 views|206|26

Stronger By Science Podcast

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TL;DR

Podcast Q&A covers hormones, birth control, weight loss rates, training adaptations, and nutrition strategies.

Key Insights

Menstrual cycle hormones can influence training response; training during the follicular phase may yield better results, but individual responses vary.

Modern birth control formulations, especially those with less androgenic progestins, likely have minimal negative impact on training adaptations compared to older versions.

Optimal fat loss rates are generally 0.5-1.0% of body mass per week to balance speed with muscle retention and performance.

Connective tissues adapt to training, with intra-muscle collagen playing a role in force transmission; tendon adaptation, particularly hypertrophy, is slow (years).

Hypertrophy processes begin early in training, but measurable size increases may take weeks; strength can improve significantly early on due to neural adaptations.

Achieving strength gains is possible in a caloric deficit, though at a slower rate than in a surplus; diet choices impact adherence and enjoyment for clients.

HORMONAL INFLUENCES ON TRAINING AND BIRTH CONTROL EFFECTS

The discussion begins by exploring how menstrual cycle hormones, particularly estrogen and progesterone, can influence training adaptations. Estrogen is generally beneficial for recovery and glycogen sparing, while progesterone can counteract these effects. Studies suggest training during the follicular phase (lower progesterone) may lead to better strength and hypertrophy gains. However, individual responses vary significantly. When considering birth control, modern formulations with less androgenic progestins likely have a minimal detrimental effect on training adaptations, challenging older beliefs. While subjective reports exist, the quantitative impact of specific birth control methods on training outcomes requires more research, with Depo-Provera noted for more negative subjective feedback.

OPTIMAL RATES OF FAT LOSS FOR PERFORMANCE MAINTENANCE

Regarding the optimal rate of fat loss to maintain performance and minimize muscle loss, a general guideline of 0.5% to 1.0% of body mass per week is recommended. This rate strikes a balance between achieving results in a reasonable timeframe and avoiding excessive negative impacts. Faster rates increase the risk of performance decrements, greater lean tissue loss, and hormonal disturbances. While exceptions exist, particularly for individuals with a large amount of fat to lose, adhering to this range is generally advisable for sustainable fat loss that preserves as much muscle and performance as possible.

NEUTRAL PELVIS AND TECHNIQUES FOR STABILITY

Maintaining a neutral pelvis during squats and deadlifts to alleviate hamstring issues is addressed. While strong evidence for an absolute 'neutral pelvis' being superior is limited, practical strategies can help manage significant anterior pelvic tilt. Techniques like glute bridges and dead bugs focus on ingraining the feeling of posterior pelvic tilt. An anecdotal tip suggests squeezing the glutes forcefully before initiating the deadlift or squat descent can help achieve a more neutral position. Practicing with lighter weights is also recommended for individuals lacking motor control over pelvic positioning.

CALORIC SURPLUS AND THE BULKING PHASE

The podcast addresses whether recalculating maintenance calories during a bulking phase (formerly 'massing') is beneficial, similar to fat loss phases. The answer is yes, as body weight increases and metabolic adaptations can occur, changing caloric needs. While some individuals exhibit a strong resistance to weight gain due to increased energy expenditure and reduced appetite, others readily store excess calories as fat. Following general guidelines for weight gain (0.25-0.5% of body weight per week) and adjusting calorie intake based on observed weight changes is a practical approach, rather than relying on precise maintenance calculations.

CONNECTIVE TISSUE ADAPTATIONS AND TRAINING TIMELINES

The discussion delves into the adaptation of connective tissues, primarily tendons, to resistance training. It highlights that connective tissue is integrated throughout the entire musculoskeletal system, including within muscles, aiding in force transmission. While intra-muscle connective tissue adaptations seem to occur relatively early, tendon adaptation, particularly hypertrophy, is a much slower process, likely taking years rather than months. Tendons are incredibly strong, and adaptations often involve better fiber orientation for force transmission rather than significant thickening. This slow adaptation timeline may contribute to connective tissue injuries, especially when combined with rapid strength gains from performance-enhancing drugs or intense training.

TIMING OF HYPERTROPHY AND STRENGTH GAINS

The manifestation of the hypertrophic process is explored, distinguishing between when it starts and when it becomes measurable. While early beliefs suggested hypertrophy only occurred after eight weeks, more recent research indicates that protein synthesis increases almost immediately with training. Measurable muscle size increases might be observable within three to six weeks, with perfect detection methods potentially showing changes from day one. Early strength gains are largely attributed to neural adaptations, which can be significant within the first eight weeks. Importantly, muscle growth and strength can continue in a caloric deficit, albeit at a slower rate.

INTEGRATING STRENGTH WORK INTO HYPERTROPHY PROGRAMS

To enhance strength within a hypertrophy-focused program, the recommendation is to incorporate heavy singles or doubles before the main volume work. This approach leverages ongoing hypertrophy and neural adaptations to drive strength gains. The key is to perform these heavy sets at a controlled intensity (around 85-90% for doubles, or singles at 90%, RPE 7-8) without grinding out reps. This strategy can be integrated into various training splits, provided the overall volume remains manageable and doesn't lead to excessive fatigue that compromises the subsequent hypertrophy work. The advice counters the notion that high-volume training is incompatible with strength development.

CLIENT MOTIVATION AND COACHING STRATEGIES

Addressing challenges with unmotivated or emotionally inconsistent clients, the podcast emphasizes that empathy and open communication are crucial for coaches. Emotions tied to goals are often a positive sign, indicating the client still cares. Instead of scolding, coaches should have honest conversations to understand the root cause of demotivation, reassess the relevance of goals, and explore potential shifts in priorities. It's vital to remember clients may not share the same passion for fitness as coaches, requiring an understanding of their barriers—whether it's time, workout enjoyment, or specific exercises—and adapting plans accordingly, sometimes by offering choices within the program.

NUTRITIONAL CONSIDERATIONS: FAT INTAKE AND FOOD BLENDING

The role of fat intake and the concept of 'fat cycling' are discussed. While protein and carbohydrate timing have clear physiological rationales, strategic fat cycling is less supported, as fat serves essential roles daily, including providing fatty acids and aiding vitamin absorption. A simple, consistent daily fat intake is generally recommended. However, in specific contexts like calorie-dense refeed days during fat loss for physique athletes, a slight reduction in fat during the high-carb meal may indirectly minimize fat storage via less efficient de novo lipogenesis. Lastly, the notion that blending food diminishes nutritional value is debunked; chewing has been studied for satiety and calorie control, but blending does not inherently destroy nutrients.

EQUIPMENT CHOICE: WEIGHTLIFTING BELTS AND PERFORMANCE

A brief discussion on weightlifting belts touches on the difference between 10mm and 13mm belts, with a preference for the 10mm due to quicker break-in periods, though longevity differences are negligible. The more significant consideration highlighted is belt width, where a standard 4-inch belt may be optimal for squats but can interfere with setup for conventional deadlifts in some individuals, particularly those with shorter torsos. Experimenting with narrower belts (2.5-3 inches) for deadlifts is suggested to improve setup without compromising intra-abdominal pressure.

Mentioned in This Episode

●Supplements

●Organizations

●Studies Cited

●Concepts

●People Referenced

Common Questions

Female sex hormones, especially estrogen and progesterone, fluctuate throughout the menstrual cycle. Estrogen is beneficial for muscle recovery and reducing inflammation, while progesterone counteracts these effects. Studies suggest that higher volume training during the follicular phase (first two weeks with lower progesterone) may lead to better strength and hypertrophy gains. However, individual responses vary and extreme programming adjustments are likely unnecessary.

Topics

Connective Tissue Human Performance Mental Health & Psychology Strength Training Coaching Strategies Nutrition & Diet Fat Loss Hormonal Health

Mentioned in this video

Concepts

growth hormone

Discussed in relation to injury risk and connective tissue adaptations, with research showing it can increase collagen synthesis but potentially make tendons more brittle if not properly conditioned.

De Novo Lipogenesis

The process of converting carbohydrates into fat, which is discussed as being inefficient unless done frequently with massive carbohydrate overfeeding.

testosterone replacement therapy

Used as an analogy for how older individuals might benefit from growth hormone injections due to naturally lower levels.

Organizations

WADA

The World Anti-Doping Agency is mentioned in the context of drug testing for peptide hormones like growth hormone, noting the difficulty in detection due to short half-lives and pulsatile release.

Drugs & Medications

Erythropoietin

Mentioned alongside growth hormone as a peptide hormone with similar drug testing challenges due to short half-lives.

Depo-Provera

A common brand name for progestin injections, which is mentioned as the form of birth control most frequently associated with negative effects on female athletes in modern surveys.

People

Eric Helms

Co-author on a paper recently published on offseason recommendations for bodybuilders, providing target weight gain values during bulking.

Tina H. Garth

A researcher whose study on rapid weight loss in athletes is mentioned, showing that slower rates of fat loss (0.7% of body mass per week) generally yielded better performance outcomes.

Rutherford and Jones

Authors of a review paper from the 80s that proposed connections between connective tissue and individual muscle fibers would increase with resistance training, aiding lateral force transmission.

Erskine and colleagues

Researchers of a 2010 study that found performance-based adaptations suggestive of increased lateral force transmission within muscles due to connective tissue changes.

Pat Mendes

A super heavyweight weightlifter who was twice busted for growth hormone, implying improved drug testing for such substances.

Blaine Sumner

A world-renowned single-ply powerlifter mentioned as an anecdotal example of someone who blends multiple meals daily yet is extremely strong, dispelling the myth that blending food reduces its nutrition.

Locations

Netherlands

The hosts humorously express an 'anti-Netherlands' stance due to negative feedback from Dutch listeners after their first podcast episode, following the US victory over their women's soccer team.

Studies & Research

Markovski et al. 2014

A study cited for its finding that women recover faster from training during the follicular phase of their menstrual cycle.

Supplements

Melatonin

Mentioned as one of the main triggers for growth hormone release, with production decreasing as people age.