Sleep, Response Heterogeneity, and Dr. Brandon Roberts (Podcast Episode 14)

A video game mentioned as popular when Tony Hawk first performed the 900, highlighting its cultural impact.

A celebrity news site/show mentioned for a clip of them interviewing Dexter Jackson about his physique, to which he attributed to 'genetics bro'.

A film referenced, specifically Bubba's monologue about shrimp, to illustrate the versatility of shredded chicken recipes.

The first teenager to total 2100 lbs in powerlifting competition at 19 years old.

A powerlifter who recently totaled 907.5 kg (over 2000 lbs) at 181 lbs bodyweight, setting a new record without knee wraps and being significantly ahead of his competition.

A powerlifter who also broke the 2000 lb total mark at 181 lbs bodyweight using knee wraps, alongside John Haack.

A powerlifter who squatted over 600 lbs for a set of five at 60 years old, competing in the 199/93 kg class.

A legendary powerlifter known for his fantastic squats, whose squat record was broken by Kevin Oak.

A strong powerlifter who held world records for squat in multiple weight classes simultaneously, though his squat depth for some records was questioned.

The current best single-ply powerlifter in the IPF, who also used to be incredibly strong raw and recently squatted 455 kg (1003 lbs) in the gym.

A gymnast who successfully performed the first triple-double at gymnastics nationals, demonstrating incredible power and body control.

A legendary powerlifter who transitioned to weightlifting and was one of the first teenagers to total 2000 lbs.

A young powerlifter who totaled 2300 lbs at 20 years old and is progressing quickly towards elite totals.

A powerlifter who broke squat and total records in the 242 lbs class without knee wraps and untested, with his squat depth deemed 'unquestionable'.

A powerlifter whose total record in the 242 lbs class was broken by Kevin Oak.

A 19-year-old Japanese powerlifter, likely an IPF competitor, who benched 260 kg (573 lbs) and is considered a phenom in bench press.

An elite raw powerlifter, mentioned as the only one Blaine Sumner might not beat if he returned to raw competition.

A researcher from Stanford who has conducted much of the prominent sleep extension research, often on elite athletes like the Stanford swimming team. She notes the difficulty in recruiting subjects for sleep extension studies.

A tennis player known for his extended, high-level career, anecdotally reported to sleep 10-12 hours a night.

A legendary professional bodybuilder, nicknamed 'The Blade,' known for his exceptional longevity in the sport, competing and winning at 49 years old, turning 50 shortly after the Olympia.

A bodybuilder from the 90s who attempted a comeback at the Olympia, looking great in lead-up images but revealing a loss of lower body size on stage.

A legendary skateboarder known for the first 900-degree rotation, later attempting it again at 48 years old.

A friend of the hosts who published a study on sarcoplasmic hypertrophy, which Brandon Roberts reviewed for MASS.

A study titled 'Sleep restriction impairs maximal jump performance and joint coordination in elite athletes' that found reduced jump height and altered biomechanics after three nights of four hours of sleep.

A doctor with a PhD in exercise science, a competitive bodybuilder, and guest on the podcast, discussing his prep, muscle physiology, and sleep research.

A bodybuilder and public figure, compared to Deion Sanders by Brandon Roberts due to his flashy and 'unlikable' persona, in contrast to Brandon's 'badass' image.

A researcher at Auburn, not the guest Brandon Roberts, who authored a review summarizing factors that predict good or poor responses to training, such as satellite cell and ribosome content.

An NBA player known for his exceptional longevity and performance, anecdotally reported to sleep 10-11 hours a night during the season.

A marathon runner who held the female world record and famously slept 14 hours a day, highlighting extreme sleep needs for elite endurance athletes.

A fitness publication mentioned as a source of articles that previously promoted the idea of squatting for big biceps based on the hormone hypothesis.

Brandon Roberts' personal website for his work in fitness and physiology.

A study titled 'The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels' that found larger isometric force output increases in arms trained concurrently with legs.

A study titled 'Effective lower body resistance training on upper body strength adaptation in trained men' which found that higher volume lower body training led to larger increases in bench press 1RM and arm muscle area.

A crossover study titled 'Insufficient sleep undermines dietary efforts to adiposity' which found that insufficient sleep (5.5 hours/night) during a calorie deficit led to significantly less fat loss and more lean mass loss compared to adequate sleep (8.5 hours/night).

A study titled 'Extended sleep maintains endurance performance better than normal or restricted sleep' that showed improved cycling time trial performance with sleep extension (8.4 hours/night) and worse performance with sleep restriction (4.8 hours/night).

A study titled 'Physiological elevation and endogenous hormones results in superior strength training adaptations' that reported greater arm flexor cross-sectional area increases when arm training was combined with leg training.

A review paper 'The effects of sleep loss on military physical performance' examining various studies on military personnel, indicating that even moderate sleep deprivation (5 hours for 5 nights) impairs strength and muscular endurance.

A study titled 'Evening use of caffeine moderates the relationship between caffeine consumption and subjective sleep quality in students' that found a complex relationship where higher weekly caffeine intake was only linked to poorer subjective sleep in those who didn't consume it in the evening.

A study titled 'Evening intake of alcohol caffeine and nicotine night to night associations with sleep duration and continuity among african-americans in the Jackson Heart sleep study' that reported minimal, statistically significant but negligible, effects of alcohol and nicotine on sleep efficiency.

A large study involving African-Americans where data on sleep and evening substance intake was collected by Spadola et al.

A double-blind study that tested the direct effect of 400mg caffeine intake at 0, 3, or 6 hours before bed, finding significant disruptions in sleep latency and total sleep time.

A publication where Cody Haun's study on sarcoplasmic hypertrophy was covered, and which Brandon Roberts contributes to.

A conference attended by Eric and Brandon Roberts during Brandon's bodybuilding prep, where his physique changes were noticed.

A website where Brandon Roberts' comprehensive article on sleep will be published.

The podcast company/website owned by Eric and Greg, where Brandon Roberts does coaching and his article will be published.

A dating app humorously credited by NBA trainers with improving player performance and reducing injury risk by streamlining social interactions and allowing more sleep after away games.

A fictional company from Forrest Gump, whose shrimp variations are analogous to the presented chicken recipes.

A type of flatbread recommended as a base for chicken pizza.