How much more muscle can one build with steroids compared to natural training?

Over a training career, individuals might build approximately twice as much muscle with steroids compared to without. For example, recreational natural lifters often gain about 3 FFMI points, while recreational steroid users gain around 6 FFMI points.

How can I tell if strength loss during a cut is due to overreaching or a natural caloric deficit?

Perform a deload. If strength returns and body weight drops, it suggests overreaching. If performance remains stable and weight doesn't budge even after a deload, it indicates a true plateau requiring adjustments to training or nutrition.

Is it possible to continue progressing in squats by only training once a week?

Yes, it is perfectly reasonable to continue making progress, although the rate of progress might be slightly slower compared to 2-3 times per week. The overall volume for that one squat session should be higher than a typical session in a higher frequency program, but not necessarily the entire weekly volume in one go.

Does calorie cycling (eating more on workout days, less on rest days) help limit fat accumulation?

Micromanaging day-to-day energy balance is not shown to be significantly beneficial for fat accumulation or loss. Long-term energy balance over weeks and months is the primary driver. Any perceived benefits in historical studies often confuse correlation with causation, or are due to compensatory eating.

What are effective types of isometrics for strength gains, especially with limited equipment?

The most effective isometrics involve ballistic intent, trying to produce maximal force as quickly as possible against an immovable object. This is difficult without specific gym equipment, but can be simulated by pushing against heavy objects like a car bumper. Submaximal holds are less effective.

Do isometrics contribute to muscle hypertrophy?

Isometrics performed at long muscle lengths (e.g., near the bottom of a squat or bench press) seem to be pretty effective for hypertrophy. So, training weak points in these positions can yield hypertrophic benefits.

What should a nutritionally complete 1500-calorie meal plan include for fat loss?

Focus on lean protein sources that also provide micronutrients. Include a diverse intake of fibrous, colorful vegetables (e.g., spinach, broccoli, squash, pumpkin, beets). Consider a multivitamin as an insurance policy and a fish oil supplement for essential omega-3 fatty acids.

Key Moments

Q&A: Training frequency, reducing caloric intake on rest days, and isometric training (Episode 39)

Stronger By Science

Education4 min read92 min video

Apr 9, 2020|8,464 views|190|17

Stronger By Science Podcast

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Key Moments

TL;DR

Q&A on training frequency, calorie cycling, isometrics, and low-calorie diets covers key fitness topics.

Key Insights

Artificial sweeteners and caffeine generally have no significant negative health or physique impacts at typical intake levels, but consider tolerance and potential impact on dieting strategies.

Steroids may allow individuals to build approximately twice as much muscle mass over a training career compared to natural training, though individual responses vary greatly.

Strength loss during a caloric deficit can be due to overreaching or physiological adaptations; a deload week can help differentiate and manage these factors.

Training frequency of once per week per muscle group can still lead to progress, though typically at a slower rate than 2-3 times per week.

Calorie cycling (higher on training days, lower on rest days) is unlikely to offer significant benefits for fat loss or accumulation beyond overall weekly energy balance.

Maximal isometric contractions performed with ballistic intent are most effective for strength gains, especially targeting specific joint angles, and can complement traditional training.

Maintaining nutritional completeness on very low-calorie diets requires a focus on lean proteins, diverse fibrous vegetables, a multivitamin, and omega-3 supplementation.

GOOD VIBES AND WELL-BEING

The episode begins with a 'good news' segment featuring Google Arts & Culture's partnership with museums for virtual tours and Yale's free online course, 'The Science of Well-Being.' These initiatives offer accessible cultural enrichment and mental well-being resources, aiming to provide positive and engaging activities for listeners during potentially isolating times.

CAFFEINE, SWEETENERS, AND DIETING STRATEGIES

The discussion addresses concerns about limiting caffeine and artificial sweeteners during diets or off-seasons. Generally, popular non-nutritive sweeteners are considered safe at liberal intake levels, with no strong evidence linking them to negative health or physique outcomes. Caffeine intake recommendations typically range from 400-600mg daily, focus on avoiding jitteriness and sleep issues, and personal tolerance is key. However, liberally using these in the offseason can limit their utility as strategic tools for managing fatigue or appetite during a strict diet.

STEROID EFFECTS ON MUSCLE GROWTH AND STRENGTH

Regarding steroid use, the conversation suggests that individuals may build approximately twice as much muscle mass over a training career with performance-enhancing drugs compared to training naturally. This is contextualized by looking at fat-free mass index (FFMI) averages across different training populations. While steroids can significantly increase potential muscle gain, the exact magnitude of difference is fuzzy and depends on compounds used, individual response, and training quality, with similar theoretical differences applicable to strength gains.

MANAGING STRENGTH LOSS DURING A CALORIC DEFICIT

Strength loss during a cutting phase can be influenced by both the natural effects of a caloric deficit and overreaching. A deload week is recommended to help distinguish between these factors. If strength and weight loss improve after a deload, overreaching was likely a contributor. If performance and weight loss remain stagnant, it may indicate a need to re-evaluate training or nutrition approaches. Physiological changes like altered leverages and chronically low glycogen can also contribute to strength reductions during fat loss.

OPTIMIZING TRAINING FREQUENCY AND ISOMETRICS

While training frequency of 2-3 times per week per muscle group is generally considered more optimal than once per week, significant progress can still be made with a lower frequency. The key is to manage overall weekly volume appropriately. Maximal isometric contractions, performed with ballistic intent, are effective for strength gains and can target specific joint angles. While challenging to implement at home, they offer a way to train without the muscle damage of eccentric contractions, potentially aiding recovery. Isometrics performed at longer muscle lengths may also contribute to hypertrophy, particularly when addressing weak points.

CALORIE CYCLING AND NUTRITIONAL STRATEGIES

The concept of calorie cycling, varying intake between training and rest days, is generally not supported by research to be more effective for fat accumulation or loss than consistent daily energy balance over time. While some non-linear dietary approaches, like strategically timing carbs around workouts or implementing diet breaks, might have benefits, the research is still developing. For very low-calorie diets, prioritizing lean proteins, nutrient-dense fibrous vegetables, a multivitamin for insurance, and omega-3 supplementation is crucial for maintaining health and meeting micronutrient needs.

UP-AND-COMING CREATOR AND RECIPE RECOMMENDATION

The 'On The Rise' segment features Daniel DeBrocke, a competitive powerlifter and coach known for in-depth content on recovery and strength development. The episode concludes with a recipe for a simple, shelf-stable lentil soup, highlighting its ease of preparation, solid macros, and long ingredient shelf life, offering a practical and healthy meal option.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Low Calorie Diet & Training Hacks

Practical takeaways from this episode

Do This

Utilize artificial sweeteners as a strategic tool late in a diet if not overused in the offseason.

Keep daily caffeine intake generally under 400-600mg, watching for jitteriness, sleep issues, or headaches.

Perform deloads during cutting phases to assess if strength loss or weight loss plateaus are due to overreaching.

Monitor strength relative to body weight (e.g., using Wilks points or bodyweight reps) to asses disproportionate strength loss while cutting.

Aim for 2-3 training sessions per muscle group/movement per week for optimal progress, but once a week is still effective, just slower.

If reducing squat frequency, increase the per-session volume to maintain weekly volume (but not necessarily all at once).

When on a calorie-restricted diet, prioritize lean protein sources with micronutrients.

Incorporate a diverse range of fibrous vegetables, including colorful options like squash, pumpkin, and beets.

Consider a well-formulated multivitamin as an 'insurance policy' for low-calorie diets, but prioritize whole food intake.

Supplement with fish oil or a high-quality omega-3 when dietary fat intake is low to ensure essential fatty acid needs are met.

Avoid This

Don't ignore signs of overreaching (e.g., severe fatigue, plateaued weight/strength loss) during a cut.

Don't assume all non-nutritive sweeteners have the same effects; they are chemically diverse.

Don't micromanage daily caloric fluctuations between workout and rest days for fat accumulation, as long-term balance is key.

Don't take all volume from multiple training sessions and put it into one session when reducing frequency.

Don't rely solely on a multivitamin instead of striving for diverse whole food nutrient intake.

Common Questions

Artificial sweeteners appear fine at liberal intake levels, with no strong evidence of adverse effects or weight gain. For caffeine, a general guideline is 400-600mg per day, but individual tolerance varies. Limiting both in the offseason can allow them to be used as effective tools (for energy or appetite control) later in a diet.

Topics

Nutrition & Diet Human Performance Muscle Growth Training Frequency Artificial Sweeteners Isometric Training Caffeine Intake Fitness & Exercise Steroid Effects Strength Loss During Cutting Deload Strategies Calorie Cycling Low-calorie Meal Planning Omega-3 Supplementation

Mentioned in this video

conceptRefeeds

Short periods of increased carbohydrate intake during a diet, similar to diet breaks, with promising but not conclusive research on their efficacy.

bookOptimize Your Recovery for Maximal Strength Gains

An in-depth article by Daniel de Brock published on Kabuki Strength's website, highly recommended for its thoroughness on recovery from training.

organizationYale University

Offers some of its courses online for free, including a popular 'happiness course'.

toolCoca-Cola

Discussed for its interesting history as a recession-proof stock during the Great Depression and its past legal battles with the US government over formula tweaking.

productCrock-Pot

A slow cooker appliance used by Eric Trexler to prepare lentil soup with long-shelf-life ingredients.

conceptIntermittent Fasting

A dietary approach involving cycles of eating and fasting, discussed in the context of calorie cycling and its limited benefits for fat loss compared to overall caloric deficit.

supplementAspartame

An artificial sweetener discussed regarding its safety and lack of causative links to adverse health effects.

toolIPF points

Another powerlifting formula for comparing lifter strength across weight classes, mentioned alongside Wilks points.

personGreg Nuckols

Guest host of the podcast and co-author of several articles on Stronger By Science.

conceptThe Science of Well-Being

A popular online course from Yale University, colloquially known as the 'happiness course', designed to teach skills for happiness and productivity.

softwareOpen Powerlifting

A database for powerlifting results, suggested as a source to analyze changes in lifter performance and training trends over time.

organizationFDA

Mentioned in a historical context regarding its past conflicts with Coca-Cola over formula changes.

softwareCoursera

An online learning platform through which Yale University offers some of its courses for free.

productAnimal Pak

A brand of multivitamin supplements known for its overly dramatic and 'hardcore' advertisements in the fitness industry.

softwareGoogle Arts & Culture

A partners with museums and galleries worldwide to offer virtual tours and high-resolution images of cultural sites, discussed as a source of good news and entertainment.

locationColosseum

A famous historical site in Rome, mentioned as an example of a cultural site that can be virtually toured through Google Arts & Culture.

supplementSucralose

An artificial sweetener, mentioned to highlight that different artificial sweeteners are distinct compounds and shouldn't be generalized.

supplementStevia

A natural sweetener, mentioned in the context of the chemical diversity of sweeteners.

conceptIFBB Pro Bodybuilder Stack

Refers to the advanced and extensive array of performance-enhancing drugs used by professional bodybuilders, contrasted with simpler steroid regimens.

conceptWilks Points

A formula used in powerlifting to compare the strength of lifters of different body weights, suggested as a way to track strength relative to body weight during a cut.

conceptAllometric Scaling

A method used to adjust strength measurements for differences in body size, favored by Greg Nuckols as a means of performance comparison.

concepttime-restricted feeding

A form of intermittent fasting focusing meals within a specific window each day, and its effectiveness is debated for fat loss.

conceptDiet Breaks

Periods of planned caloric maintenance or surplus during a prolonged diet, discussed as a promising but not yet conclusive strategy for fat loss and body composition.

productSplenda

An artificial sweetener, mentioned as an ingredient in a pumpkin oatmeal recipe and later omitted due to low-calorie dietary restrictions.

companyKabuki Strength

A strength training and equipment company for which Daniel de Brock wrote an article titled 'Optimize Your Recovery for Maximal Strength Gains'.