How frequently should one bulk and cut for optimal strength and physique?

Bulking and cutting cycles should be intentional with specific endpoints, rather than being dictated by a calendar. Modest surpluses can be sustained longer or more frequently, while aggressive bulks with high fat gain risk should be rare and shorter. A minimum bulk duration of one month is suggested to allow for appreciable muscle gain.

What is the reason rest periods get longer as one gets stronger?

As a lifter gets stronger and lifts heavier weights for the same reps, the total oxygen cost and anaerobic stress of each set increases significantly. This requires longer recovery periods between sets to maintain performance and prevent precipitous drop-offs in subsequent sets.

What does research say about optimal rest times for hypertrophy versus strength?

For untrained or moderately trained lifters, the optimal rest interval for hypertrophy is still an open question, with conflicting studies supporting both shorter and longer rest. For strength development, especially for well-trained individuals performing compound lower body movements, longer rest periods (3-5+ minutes) tend to be superior for maximizing performance and subsequent strength gains.

Can I completely avoid deadlifts in a bodybuilding program and still achieve a great physique?

Yes, deadlifts can be completely omitted from a bodybuilding program. While deadlifts are efficient for training the entire posterior chain, various other exercises like hamstring curls, hip thrusts, good mornings, lunges, shrugs, and rows can effectively target the same muscle groups for hypertrophy.

If I am training hard, should I force myself to sleep more if I'm waking up naturally?

No, if you're waking up naturally without an alarm after 7-8 hours of sleep, that's likely sufficient for your needs, especially as age increases. Forcing more sleep can lead to stress and poor sleep quality. Instead, try adjusting bedtime slightly earlier and focus on consistent sleep hygiene.

Why would my doctor be concerned about high creatinine levels if I take creatine supplements?

High creatinine levels typically indicate impaired kidney function, but if you're taking creatine supplements, your levels will naturally be elevated because creatinine is a breakdown product of creatine. Doctors without a sports medicine background might not be aware of this and might mistakenly diagnose kidney issues. It's important to inform your doctor about creatine use and discuss alternative kidney function tests.

Are there cognitive side effects associated with anabolic steroid use?

Cross-sectional research suggests that long-term anabolic steroid users may exhibit smaller brain structures, including total brain gray matter and cerebral cortex, along with lower verbal IQ. Mechanistic studies also indicate neurotoxicity from certain androgens like trenbolone. While not as firmly established as other side effects, there's enough evidence to raise concern about potential cognitive impact.

Is a plant-based diet inherently healthier for weight gain or loss compared to an omnivorous diet?

The premise that plant-based diets are unequivocally healthier is debated, as observational studies often confound diet with general health consciousness. A well-planned omnivorous diet rich in plants can be very healthy. For weight gain or loss, both diet types can be equally effective if total energy intake and macronutrient proportions are matched, and protein quality is considered in plant-based diets.

What are practical tips for improving science-based fitness writing skills?

Consistent practice (e.g., 1000 words a day), seeking professional editing (or trading services with a proficient writer), and getting feedback from your target demographic are crucial. Additionally, taking pride in your work, aiming for your best content, and being open to criticism helps foster continuous improvement.

How can I get published on well-known fitness websites?

Take initiative by directly pitching ideas to editors. Research and adhere to the website's style guidelines beforehand. Ensure your pitches are relevant to their audience and demonstrate an understanding of the site's content. Have a ready draft to submit quickly, and make the editor's job as easy as possible at every step.

Key Moments

Q&A: Rest Periods, Deadlifts, Bulking, and Hypertrophy for Powerlifters (Episode 25)

Stronger By Science

Education5 min read129 min video

Nov 7, 2019|31,110 views|475|31

Stronger By Science Podcast

Save to Pod

Key Moments

TL;DR

Q&A covers hypertrophy vs. strength training, bulking frequency, rest periods, deadlift necessity for bodybuilding, sleep, creatine, and writing skills.

Key Insights

Hypertrophy training is most beneficial for newer powerlifters and during off-seasons, while experienced lifters closer to competition should focus more on strength.

Bulking should be driven by specific lean mass goals rather than arbitrary timeframes, with longer, more modest surpluses being preferable to frequent, aggressive ones.

Rest periods between sets are influenced by the intensity and volume of the exercise; longer rests are generally better for strength development, especially for compound lifts.

Deadlifts are not essential for bodybuilding; other exercises can effectively target the posterior chain and related muscle groups.

Forcing excessive sleep beyond natural needs can be counterproductive; focus on consistent sleep hygiene and gradual bedtime adjustments.

Elevated creatinine levels in blood tests are often a result of creatine supplementation and do not necessarily indicate impaired kidney function.

Anecdotal evidence and some research suggest potential negative cognitive effects from long-term anabolic steroid use, but more robust longitudinal studies are needed.

Plant-based diets can be healthy but are not inherently superior to well-constructed omnivorous diets for athletic performance or body composition.

Developing writing skills involves consistent practice, seeking editorial feedback, testing articles with the target audience, and publishing work for constructive criticism.

BALANCING HYPERTROPHY AND STRENGTH TRAINING

For powerlifters, the optimal amount of hypertrophy training depends on experience level and training phase. Newer lifters and those in the off-season benefit most from focusing on building muscle mass to establish a larger base for strength gains. As lifters become more experienced and approach competitions, the emphasis should shift towards strength-focused training with lower rep ranges and higher intensity, reducing the volume dedicated to hypertrophy work.

STRATEGIES FOR BULKING AND CUTTING CYCLES

Bulking should be approached with specific lean mass goals in mind rather than adhering to a strict calendar. The size of the caloric surplus dictates the duration of the bulk; larger surpluses should be shorter to minimize fat gain, while modest surpluses can be sustained longer. It's more effective to bulk until a desired lean body mass is achieved, then cut, rather than frequently cycling between bulking and cutting without clear objectives. Arbitrary bulking frequency is less important than intentionality and specific endpoints for each cycle.

OPTIMIZING REST PERIODS FOR STRENGTH AND HYPERTROPHY

Rest periods between sets are crucial and depend on the exercise and primary training goal. As an individual becomes stronger, the caloric and oxygen cost of each set increases, necessitating longer recovery times. For strength development, particularly with compound lower body exercises, rest periods of around five minutes or more may be beneficial. For hypertrophy, the research is mixed, with some studies favoring longer rests and others showing similar results with shorter rests, suggesting an individual-specific approach might be best.

THE ROLE OF DEADLIFTS IN BODYBUILDING

Bodybuilders can achieve significant success without incorporating deadlifts into their training. While deadlifts are efficient for developing the entire posterior chain, alternative exercises like good mornings, leg curls, hip thrusts, and various back extensions can effectively target the same muscle groups. The necessity of deadlifts is often emphasized in powerlifting due to sport-specific requirements, but for aesthetic goals, they are not indispensable, and other accessory movements can compensate for their exclusion.

SLEEP QUALITY AND QUANTITY FOR ATHLETIC RECOVERY

While adequate sleep is vital for recovery, forcing extended sleep durations (e.g., 9-10 hours) can be counterproductive if it leads to poor sleep quality or increased stress. Age significantly influences natural sleep duration, with older individuals typically requiring less sleep. Instead of rigidly aiming for a specific number of hours, it's more effective to focus on consistent sleep hygiene and gradually adjust bedtime. Waking up naturally without an alarm is often a good indicator of sufficient sleep for an individual's needs.

CREATINE SUPPLEMENTATION AND HEALTH MARKERS

Elevated creatinine levels in blood tests, often flagged by doctors, are frequently a direct result of creatine supplementation and do not necessarily indicate kidney impairment. Creatinine is a breakdown product of creatine, and supplementation increases its levels naturally. For individuals taking creatine, it's important to inform their doctor, as standard creatinine tests may become less informative. While not medical advice, transparency with healthcare providers and potentially seeking follow-up tests can clarify any underlying concerns.

ANABOLIC STEROIDS AND COGNITIVE FUNCTION

Some research, primarily cross-sectional, suggests a potential link between long-term anabolic-androgenic steroid (AAS) use and negative effects on cognition, including reduced gray matter volume and lower verbal IQ. While causal relationships are not definitively established due to ethical limitations in conducting longitudinal studies, mechanistic research indicates that androgens like trenbolone can be neurotoxic. The evidence for these cognitive effects is less established than for cardiovascular or hair-related side effects, but it raises concerns for potential users.

PLANT-BASED DIETS AND ATHLETIC ADAPTATIONS

The premise that plant-based diets are unequivocally healthier than omnivorous diets is debatable, as many studies showing benefits in plant-based eaters often correlate with other health-conscious behaviors. While vegan diets can be ethically and environmentally motivated, they offer no inherent nutritional advantage over a well-planned omnivorous diet for athletic performance or body composition. Achieving optimal results on either diet requires careful attention to total energy intake, macronutrient balance, and ensuring adequate protein quality and essential amino acids.

IMPROVING WRITING SKILLS FOR FITNESS PUBLICATIONS

Developing strong writing skills for science-based fitness articles involves consistent practice, seeking editorial feedback, and understanding the target audience. Authors should aim to write daily, have their work reviewed by editors or proficient peers, and test articles with their intended readership to gauge clarity and resonance. Publishing work on platforms like personal blogs can provide invaluable experience with constructive criticism from a wider audience, helping writers refine their voice and improve their craft.

NAVIGATING THE PUBLISHING LANDSCAPE

Getting published on well-known websites requires proactive effort. Aspiring writers should research a publication's style guidelines and audience, pitch relevant article ideas for which they already have drafts, and tailor their submissions accordingly. Making the editor's job easier by providing polished, well-formatted, and relevant content significantly increases the chances of acceptance. Initial outreach should involve direct pitching, rather than passively hoping for discovery, and understanding that criticism is a necessary part of the publishing process.

Mentioned in This Episode

●Supplements

●Software & Apps

●Tools

●Organizations

●Studies Cited

●People Referenced

Common Questions

Newer powerlifters, or those with aesthetic goals, should focus more on hypertrophy to build a muscular base. As training status increases or closer to a competition, more specific strength work is generally recommended. The amount of hypertrophy work should decrease as a lifter approaches a meet.

Topics

Sleep Optimization Strength Training Creatine Supplementation Nutrition & Diet Mental Health & Psychology Human Performance Anabolic Steroids Science Communication Plant-based Nutrition Bulking And Cutting Rest Periods

Mentioned in this video

Organizations

NSCA

Co-founded by Boyd Eppley, this organization is a key professional body in strength and conditioning.

People

Christian Bale

Actor known for extreme body transformations for roles in films like Batman, The Machinist, and The Fighter, demonstrating significant body composition manipulation.

Sylvester Stallone

Actor who at one point in his career intentionally got out of shape for a role in the film Cop Land, breaking his usual image of being constantly shredded.

Brad Schoenfeld

Researcher known for his work in evidence-based fitness; conducted a study comparing short vs. long rest intervals for hypertrophy and strength, which is often cited in favor of longer rest.

Borna Beck

Researcher who published a 2017 study on structural brain imaging of long-term anabolic androgenic steroid users, which found smaller brain structures and lower verbal IQ in users.

Media

American Hustle

Film in which Christian Bale played an overweight character, showcasing his body transformation abilities.

Cop Land

Film released in 1997 where Sylvester Stallone played a local cop and intentionally got out of shape for the role to better portray his character.

The Game Changers

Documentary about plant-based diets and their health and performance-related outcomes, mentioned in the context of discussions around veganism.

Tools & Products

Wingate Test

An anaerobic test involving a mechanically braked bike where subjects sprint as hard as possible for 30 seconds; used in contexts like the hockey combine. It's universally described as an extremely taxing effort.

Studies & Research

Escamilla et al. 2001

Study that looked at the oxygen cost of sumo and conventional deadlifts, building on previous research by Brown and colleagues.

Villanueva study

Study using older subjects that found shorter rest intervals produced more hypertrophy and potentially larger strength gains, contrasting some other research.

Fink study

Study testing high reps with short rest intervals against moderate reps with longer rest intervals, which found more hypertrophy with high reps and short rest.

Supplements

Creatine

Supplement that can elevate creatinine levels in blood tests, which is a normal metabolic response to ingestion and not necessarily indicative of impaired kidney function.

Whey protein

A common protein supplement, mentioned as an easy source of protein for a vegetarian diet alongside Greek yogurt and eggs.

Software & Apps

T-Nation

A well-known fitness website, used as an example for pitching articles—emphasizing the need to tailor content to the specific site's audience.