Can adding more myo nuclei improve muscle growth after a plateau?

Greg speculated in his 2015 article that increasing muscle damage might help accrue more myo nuclei, potentially overcoming plateaus. However, recent research has muddied the waters, and he is now less confident in this specific hypothesis for advanced lifters.

Does sodium bicarbonate improve athletic performance?

Sodium bicarbonate acts as an extracellular buffer, helping to combat the acidity produced during high-intensity exercise. This can lead to a slightly higher work output in sprint-type activities by allowing the body to accommodate increased proton production more effectively.

Are there downsides to using sodium bicarbonate for training adaptations?

While sodium bicarbonate improves acute performance, research suggests it may not enhance long-term training adaptations. Some believe that the metabolic stress and chaos during high-intensity training drive adaptations, which could be blunted by buffering agents.

Can using bands and chains help build muscle?

When used smartly, accommodating resistance from bands and chains likely has a neutral to positive effect on hypertrophy. However, applying too much tension can limit loading in stretched positions, potentially hindering growth. The consensus leans towards it being neutral compared to straight weight training.

Did 'The Game Changers' movie claim eating meat makes you worse at fighting?

While the movie didn't explicitly state that meat consumption makes men worse at fighting, it strongly implied connections between diet and fighting ability. For instance, it contrasted Conor McGregor's steak diet with Nate Diaz's plant-based approach, framing McGregor's loss as a potential consequence.

What are the main logical fallacies in 'The Game Changers' according to the hosts?

The hosts point out flawed logic, such as implying that because cows get nutrients from plants, humans can achieve similar muscle gains by eating plants directly, or that animals are merely 'middlemen' for plant protein. The movie also contained dubious claims like 'the more meat men eat, the more quickly they lose their manly manhood.'

Can a low VO2 Max hinder strength training progress?

Yes, a very low VO2 Max (around 25 ml/kg/min) can significantly hinder strength training progress. Resistance training is metabolically taxing, and poor aerobic conditioning can limit the total work capacity and recovery between sets, impacting both strength and hypertrophy.

What are recommendations for improving strength with low VO2 Max?

If you have low VO2 Max, dedicated aerobic training is recommended to improve conditioning. In the meantime, focusing on machine-based and single-joint exercises can help stress the local musculature without as much systemic metabolic demand, allowing for continued progress.

When does aerobic conditioning become a limiting factor for strong lifters?

For very strong lifters, exceptionally high energy costs from heavy compound lifts can tax the aerobic system. While moderate cardio is usually fine, extreme conditioning might become counterproductive. Strategies like longer rest intervals or finding a minimum effective training dose can help.

Key Moments

Q&A: Myonuclei, Sodium Bicarbonate, Bands For Hypertrophy, and More Game Changers (Episode 31)

Stronger By Science

Education3 min read88 min video

Dec 19, 2019|5,652 views|182|41

Stronger By Science Podcast

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Key Moments

TL;DR

Experts discuss myonuclei, sodium bicarbonate for training, accommodating resistance, and debated "The Game Changers."

Key Insights

Myonuclear domain theory suggests a limit on muscle fiber size tied to nucleus count, but recent research adds complexity, especially for advanced lifters.

Sodium bicarbonate may acutely enhance high-intensity exercise performance by buffering acidity but likely doesn't improve long-term training adaptations.

While accommodating resistance theoretically matches load to strength curves, its impact on hypertrophy is debated; overuse could be detrimental.

The "The Game Changers" documentary presented logical fallacies and potentially misrepresented scientific concepts, sparking debate.

Low VO2 max can hinder strength training progress, suggesting that improving aerobic conditioning and incorporating single-joint exercises can be beneficial.

For very strong individuals, poor aerobic conditioning can also limit progress, with longer rest periods being a potential workaround.

MYONUCLEAR DOMAIN THEORY AND HYPERTROPHY

The discussion revisits Greg's 2015 article on the myonuclear domain theory, which posits that muscle fiber growth is limited by the number of nuclei each can support. Initially, it was hypothesized that limited myonuclei accretion, potentially due to reduced muscle damage from the repeated bout effect in advanced lifters, could explain training plateaus. While the core theory remains plausible, newer research has introduced more ambiguity, making experts less confident than before. They emphasize that acquired myonuclei appear to be retained, contributing to muscle memory, even after periods of detraining, though severe disuse can lead to loss.

SODIUM BICARBONATE FOR PERFORMANCE AND ADAPTATIONS

Sodium bicarbonate is effective for acutely improving high-intensity exercise performance, particularly in sprint-type training, by buffering metabolic acidity. However, evidence suggests that consistent use does not enhance long-term training adaptations. Experts are skeptical that improved acute performance through supplementation translates to proportionally greater gains over time. They highlight that while beneficial for acute performance, it might simply allow individuals to do more work to achieve the same training stimulus, rather than enhancing the stimulus itself. Potential for gastrointestinal distress with this supplement is also noted.

THE ROLE OF AEROBIC CONDITIONING IN STRENGTH GAINS

Low VO2 max and poor aerobic conditioning can indeed hinder progress in strength training, especially for individuals with values around 25 ml/kg/min, significantly below average. Such conditioning limits the ability to recover between sets and tolerate the systemic metabolic demands of resistance exercise. Recommendations include dedicated aerobic training to improve VO2 max and lactate threshold, alongside incorporating single-joint, machine-based exercises which impose lower systemic stress while still effectively targeting local muscles.

ACCOMMODATING RESISTANCE FOR HYPERTROPHY

The use of bands and chains to create accommodating resistance, which matches resistance to the lifter's strength curve, is primarily studied for strength gains. While direct research on hypertrophy is scarce, speculation suggests it might be neutral or slightly beneficial if applied correctly. Overuse, leading to excessively high resistance at lockout, could negatively impact hypertrophy by limiting tension in a stretched muscle position. Comparisons to isokinetic training suggest that perfectly matching resistance might not offer superior hypertrophy compared to traditional isotonic training.

DEBATE OVER "THE GAME CHANGERS" DOCUMENTARY

The podcast addresses criticisms regarding previous commentary on "The Game Changers" documentary. While acknowledging potential misinterpretations or overemphasis on certain points, the hosts defend their overall approach. They argue that the documentary, despite claims of scientific consensus, frequently employed flawed logic and presented anecdotal evidence without rigorous methodology. The hosts maintain that while well-constructed vegan diets can be optimal, the documentary's broader implications and some of its specific assertions regarding meat consumption and physical performance are questionable, citing potential conflicts of interest among its proponents.

CONDITIONING LIMITATIONS FOR ADVANCED LIFTERS

Beyond individuals with very low VO2 max, even highly trained strength athletes may find their progress limited by inadequate aerobic conditioning, especially if lifting very heavy loads. The sheer energy cost of intense sets can become a limiting factor. Potential workarounds include optimizing training volume to a minimum effective dose and significantly increasing rest intervals between sets. While light cardio is generally safe, very advanced athletes in a potentially fragile state should exercise caution to avoid negative impacts on muscle mass.

Mentioned in This Episode

●Organizations

●Books

●Studies Cited

●People Referenced

Common Questions

The myo nuclear domain theory suggests that the size of a muscle fiber is limited by the number of nuclei it contains, with each nucleus controlling a specific 'domain'. As a muscle fiber grows, it may need to add more nuclei to maintain signaling efficiency, potentially explaining why muscle growth slows down over time.

Topics

Strength Training Health & Longevity Science & Mathematics Science Communication Training Methodology Muscle Physiology Fitness & Exercise Aerobic Conditioning Documentary Critique

Mentioned in this video

People

Ron Jenks

A listener who submitted a question challenging Eric's review of 'The Game Changers' documentary.

Mike Zourdos

Mentioned as someone who covered the Sigler et al. 2018 study on sodium bicarbonate.

Alex Calli-Turner

A podcast guest and researcher whose work involves myo nuclear domain theory, mentioned as a reference for further information.

Chase Young

Mentioned in relation to a correct prediction made by the podcast hosts about his Heisman watch list inclusion.

Lane Norton

Mentioned as an author who wrote an article offering a point-by-point review of 'The Game Changers' documentary.

Chris Kresser

Described as a 'fringe' holistic medicine practitioner, mentioned as the guest representing the 'omnivore' position on Joe Rogan's podcast.

Conor McGregor

Featured in 'The Game Changers' as an example of a meat-eater whose performance allegedly declined after consuming large amounts of steak before a fight.

Chris Masterjohn

His Twitter thread analyzing the debate surrounding 'The Game Changers' and Joe Rogan's guest is mentioned as a resource.

Meadow Hensel

Mentioned as an author who wrote an article offering a point-by-point review of 'The Game Changers' documentary.

Nate Diaz

Featured in 'The Game Changers' as a fighter on a plant-based diet who defeated Conor McGregor, contrasted with McGregor's steak consumption.

Studies & Research

Sigler et al. 2018

A study mentioned regarding sodium bicarbonate, which found that while it induces acute alkalosis, repeated use did not enhance training adaptations in leg extensions or knee extensor torque.

Hoffman and Falvo

Cited for their 2004 paper discussing different ways to assess protein quality, noting that animal products tend to be more favorable for human ingestion.

Media

The Game Changers

A documentary that is heavily discussed and critiqued for its scientific claims, logic, and potential biases.

Organizations

North American Beef Egg and Dairy Coalition

The sponsor of one of the Q&A questions, with a humorous mention of 'bumping up your lunch' and asking your butcher or farmer.

Books

Grow Like a Newbie

Greg's 2015 article discussing potential plateaus in muscle growth and speculated mechanisms, including the myo nuclear domain theory.