Is the asteroid Apophis a threat to Earth in 2068?

No, NASA has confirmed that asteroid 99942 Apophis will not impact Earth in 2068, or for the next 100 years. Initial concerns based on earlier calculations were updated after closer observation during a recent near-pass.

How did John Cena contribute to a child saving a life with CPR?

An eight-year-old boy saved his choking sister using CPR techniques he learned from John Cena on a Nickelodeon show. This highlights the unexpected positive impact of public figures teaching essential life skills.

What are the recommended velocity tracking devices for strength training?

For accurate velocity-based training, linear position transducers like Open Barbell, Vitruv (formerly Speed for Lifts), and GymAware are recommended. Phone apps like Iron Path and accelerometer-based devices like Push band or Beast Sensor are generally not accurate or reliable enough for practical use.

Do testosterone boosting supplements like D-Aspartic Acid or Tribulus Terrestris actually work?

Currently, there is no robust scientific evidence to reliably show that dietary supplements like D-Aspartic Acid or Tribulus Terrestris can increase testosterone to a practically meaningful degree in healthy individuals. Initial promising studies often fail to be replicated, or show effects only in specialized populations, or the magnitude of increase is too small to impact performance or body composition.

How much does testosterone need to change to impact muscle growth and strength?

Significant, practically meaningful differences in hypertrophy and strength gains require very large changes in testosterone levels, sometimes hundreds or even a thousand nanograms per deciliter. Small increases, such as 50-100 ng/dL found in some supplement studies, are unlikely to have a tangible impact on performance or body composition.

What factors can naturally support healthy testosterone levels?

Maintaining a healthy body fat percentage, ensuring adequate sleep, exercising regularly (avoiding overtraining), managing stress, avoiding extremely low energy availability, avoiding extremely low fat intakes, limiting high alcohol consumption, and preventing micronutrient deficiencies (like boron, zinc, magnesium, and vitamin D) can all naturally support testosterone within a normal range.

What is the true 'weakest point' or 'sticking point' in a squat or bench press?

Contrary to popular belief, the slowest point of bar velocity is not necessarily the weakest point. For squats and bench presses, the weakest point in terms of raw muscular horsepower and where the least force is exerted is typically at the very bottom of the lift, shortly after the concentric phase begins, rather than higher up where the bar slows down most noticeably.

How should one train to overcome sticking points in squats and bench presses?

To train sticking points in squats and bench presses, focus on exercises that emphasize strength at the very bottom of the lift. Examples include pin squats or pin presses with the pins set at full depth or chest height, or using extended range of motion techniques like cambered bench bars.

How does training for conventional deadlift sticking points differ from squats or bench presses?

The conventional deadlift is unique because it's not preceded by an eccentric phase with a significant stretch-shortening cycle. If a lifter's sticking point is two to three inches off the floor (below the knee), slightly reduced range of motion exercises like very low block pulls might be effective for strengthening that specific segment.

What is the mystery surrounding eel reproduction?

Despite much scientific inquiry, the reproductive process of eels, particularly European eels, remains a complete mystery. While baby eels are known to originate in the Sargasso Sea and adult eels migrate there, no adult eels have ever been observed reproducing in the Sargasso Sea or in captivity.

Testosterone Boosters, Sticking Points, and Bar Velocity Technology (Episode 56)

Stronger By Science

Sports3 min read124 min video

Apr 22, 2021|4,991 views|165|16

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Key Moments

TL;DR

MASS anniversary, charity sale, and research on testosterone boosters, bar velocity, and training sticking points.

Key Insights

Stronger By Science celebrates the 4-year anniversary of their MASS research review with a free "Best of MASS" issue and a charity sale.

Testosterone booster supplements generally lack robust evidence for increasing testosterone to practically meaningful levels in healthy individuals.

Velocity-based training can be a useful tool, but accurate measurements require investing in linear position transducers, as phone apps and accelerometers are not reliable.

The weakest point in most lifts (squat, bench press) is at the very bottom of the range of motion, not necessarily where bar velocity is slowest.

The scientific understanding of eel reproduction remains a significant mystery.

Proper meal prepping, like a high-protein breakfast casserole, can be both delicious and macro-friendly.

CELEBRATING MASS AND CHARITY

The episode begins by commemorating the four-year anniversary of the "Monthly Applications in Strength Sport" (MASS) research review, co-authored by Greg, Eric, Dr. Mike Zourdos, and Dr. Eric Helms. To mark the occasion, a free "Best of MASS" issue has been released, and a significant charity sale is running from April 27th to May 4th. Proceeds from new monthly subscriptions during the sale go to the One Acre Fund, a charity focused on alleviating hunger by supporting smallholder farmers through interest-free loans and agricultural training.

RESEARCH REVIEWS: TESTOSTERONE BOOSTERS

The podcast delves into the research on testosterone boosters, highlighting the lack of consistent, robust evidence supporting their efficacy in healthy individuals for performance or body composition. While some ingredients show minor effects in specific populations (e.g., those with infertility), increases within the normal range are unlikely to be practically significant. The discussion also touches upon factors that can support natural testosterone production, such as adequate sleep, exercise, stress management, healthy energy availability, and avoiding nutrient deficiencies.

TECHNOLOGY IN TRAINING: BAR VELOCITY TRACKING

The hosts discuss the increasing popularity of velocity-based training (VBT) and the associated technology. They differentiate between linear position transducers (LPTs), accelerometers, and phone apps, concluding that LPTs are the most reliable for accurate velocity measurements, despite their higher cost. They review a study comparing the Iron Path app to an LPT, finding significant discrepancies in measurements that render the app unreliable for practical training decisions, emphasizing the need for accurate data when using VBT for load selection or fatigue monitoring.

TRAINING STICKING POINTS

The "Coach's Corner" segment addresses common misconceptions about training sticking points. Contrary to popular belief, the point where bar velocity is slowest is not necessarily the weakest point. Force is mass times acceleration, and deceleration indicates lower force output. The actual weakest point, especially in squats and bench presses, is typically at the very bottom of the lift, influenced by the stretch-shortening cycle. Training these bottom ranges, through methods like pin squats, pin presses, or extended range of motion exercises, is recommended over targeting the point of minimum velocity.

MASS CONTENT AND RESEARCH INTERPRETATION

The discussion highlights the value of the MASS subscription beyond just research summaries. It emphasizes developing transferable skills in research interpretation and critical analysis. The introduction of a "Criticisms and Statistical Musings" section in MASS allows for a deeper dive into methodological flaws and statistical errors in studies, providing readers with tools to become more discerning consumers of scientific information and identify potential inaccuracies often overlooked by others.

INTERESTING ANECDOTES AND MEAL PREP

The episode features light-hearted segments, including the confirmation that Earth is safe from the asteroid Apophis for 100 years and a story about an eight-year-old boy saving his sister with CPR learned from a TV show. A surprising revelation about the persistent mystery of eel reproduction is shared. Additionally, a detailed recipe for a delicious and macro-friendly breakfast casserole is provided, showcasing practical meal prep strategies for high protein intake.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Studies Cited

●People Referenced

Optimizing Natural Testosterone and Training Weak Points

Practical takeaways from this episode

Do This

Keep body fat in a healthy range to support normal testosterone levels.

Ensure adequate sleep to maintain healthy hormone balance.

Exercise regularly but avoid prolonged periods of severe overtraining.

Manage stress effectively to prevent negative hormonal impacts.

Ensure sufficient intake of essential micronutrients like boron, zinc, magnesium, and vitamin D.

For squat and bench press sticking points, train for strength at the absolute bottom of the lift through full-depth exercises (e.g., pin squats at full depth, pin press at chest height, cambered bar bench presses).

For conventional deadlift sticking points (just off the floor), consider very low block pulls to target that specific range of motion.

Avoid This

Rely on currently available dietary testosterone boosters for significant, reliable increases in performance or body composition.

Assume the point of slowest bar velocity is your weakest point in a lift for squats or bench press; your true weak point is generally lower.

Avoid extremely low energy availability or extremely low fat intakes as these can negatively impact testosterone.

Consume extremely high levels of phytoestrogens or regular high doses of alcohol.

Purchase phone-based velocity tracking apps or accelerometer-based devices if precision and accuracy are important; they are generally unreliable.

Neglect common statistical errors and publication bias when interpreting research on supplements or training methods.

Common Questions

MASS (Monthly Applications in Strength Sport) is a monthly research review co-authored by Eric Helms, Mike Zourdos, and Greg Nuckols. It is celebrating its fourth anniversary, despite an initial miscalculation that suggested it was the fifth. The review aims to provide practical applications of strength science.

Topics

Strength Training Nutrition & Diet Human Performance Science & Mathematics Research Methodology Supplement Science Velocity-based Training Meal Prep

Mentioned in this video

personGreg Nuckols

Special temporary guest co-host of the Stronger by Science podcast and co-author of the MASS research review, known for his work in strength sports and research interpretation.

supplementTribulus terrestris

A widely popular herbal testosterone booster, often marketed as the 'most powerful,' but systematic reviews show no consistent effect on testosterone, performance, or body composition in healthy individuals.

studyQureshi and colleagues (2014)

A systematic review that specifically examined tribulus terrestris intake and its effects on free and total testosterone, finding not much to be excited about in healthy individuals.

studyBhasin and colleagues (2001)

A classic paper from 2001 that established the dose-response relationship between testosterone and muscle/strength gains, demonstrating that large, exogenous changes are needed for significant impact.

personRick Collins

An attorney known for his expertise in supplement law and bodybuilding, mentioned in jest regarding the historical nuances of prohormone legislation.

organizationNASA

The US space agency confirmed that asteroid 99942 Apophis will not impact Earth for at least 100 years, providing good news.

productTendo

A linear position transducer for velocity-based training, noted as one of the first and most popular on the market, but also one of the most expensive at $1500-2500.

supplementMaca

An herb mentioned as one of many claimed to influence testosterone levels, lacking robust evidence.

supplementZinc

A micronutrient crucial for natural testosterone production, its deficiency should be avoided to support normal levels.

personJaclyn Cornwell

A female powerlifter who squatted 570 pounds in the 148-pound class in knee wraps, breaking a previous record.

organizationOne Acre Fund

A charity that makes interest-free loans to smallholder farmers in poor countries to buy seeds, equipment, and training, with high repayment rates, allowing the funds to be re-loaned to help more people.

productVitruv (formerly Speed for Lifts)

A linear position transducer for velocity-based training, previously known as Speed for Lifts, which performed well in comparative studies and is recommended as a more affordable option (around $300-400).

supplementVitamin D

A key micronutrient for male reproductive health, adequate intake is important for supporting natural testosterone levels.

companyFrogtech

A Russian supplement company that produces a 95% purity ecdysterone product, humorously linked to an old bodybuilding forum joke about a fictional supplement called 'Frogtech' associated with the 'dreamer bulk' concept.

locationSargasso Sea

A region in the Atlantic Ocean where baby European eels are known to originate, but adult eels have never been observed there, adding to the mystery of eel reproduction.

personMariana Gasparyan

A 132-pound weight class female lifter who squatted 257 kg (506 pounds) for a double in training, exceeding her current world record.

legislationDesigner Anabolic Steroid Control Act of 2004

Earlier US legislation that made it illegal for supplements to contain anabolic steroids or prohormones, though market loopholes led to a more comprehensive act in 2014.

personMike Zourdos

Co-author of the MASS research review, contributing articles and videos on topics like volume cycling in strength training.

companyBulkSupplements.com

A company offering supplements, mentioned for a 5% discount using a podcast-specific code.

softwareIron Path

A phone application that uses camera vision to track barbell velocity, offering a very cheap option (around $5) but with low accuracy and reliability, rendering it not useful for precise training.

supplementDHEA

Dehydroepiandrosterone, a prohormone mentioned as one of many claimed to influence testosterone levels, but lacking robust evidence.

bookMonthly Applications in Strength Sport (MASS)

A monthly research review co-authored by Eric Helms, Mike Zourdos, and Greg Nuckols, celebrating its fourth anniversary. It provides in-depth analysis of strength and fitness research for practical application.

personEric Helms

Co-author of the MASS research review and host of the Stronger by Science podcast, contributing articles and videos on topics like progression frameworks for hypertrophy and translating nutrition guidelines.

personJohn Cena

A famous wrestler and actor who taught CPR on a Nickelodeon show, leading to an eight-year-old boy saving his sister's life.

mediaThe Office

A TV show mentioned for a cold open where characters are performing CPR, highlighted as a very funny segment.

organizationIPF

International Powerlifting Federation, whose world record Nabil Lalu is approaching or surpassing in training for the 66 kg deadlift.

productPush band

An accelerometer-based device for velocity tracking, worn around the wrist, which measures acceleration.

productBeast Sensor

A magnetic accelerometer-based device for velocity tracking, which sticks to plates and measures acceleration.

studyKasovich et al. 2021

A validation study titled 'Agreement between the Iron Path app and a linear position transducer for measuring average concentric velocity and range of motion of barbell exercises' published recently, comparing Iron Path to Open Barbell.

studySantos and colleagues (2019)

A review paper titled 'Beyond Tribulus: The Effects of Phytotherapeutics on Testosterone, Sperm and Prostate Parameters' that concluded tribulus terrestris is a 'lost cause' for testosterone enhancement.

supplementZMA

A combination of Zinc Monomethionine Aspartate, Magnesium Aspartate, and Vitamin B6, mentioned as one of many supplements claimed to influence testosterone levels, but lacking robust evidence.

supplementFenugreek

An herb mentioned as one of many claimed to influence testosterone levels, lacking robust evidence.

supplementLong Jack (Eurycoma Longifolia)

An herb also known as Tongkat Ali, mentioned as one of many claimed testosterone boosters, discussed in the context of Biotest's Alpha Male product.

supplementMucuna pruriens

An herb mentioned as one of many claimed to influence testosterone levels, lacking robust evidence.

supplementAshwagandha

An herb mentioned as one of many claimed to influence testosterone levels, lacking robust evidence.

supplementBoron

A micronutrient crucial for natural testosterone production, its deficiency should be avoided to support normal levels.

supplementMagnesium

A micronutrient crucial for natural testosterone production, its deficiency should be avoided to support normal levels.

personSigmund Freud

The father of psychoanalysis, mentioned for his youthful obsession with dissecting eels to find their reproductive organs, an endeavor that proved fruitless.

personMax Schultze

A German biologist from the 1800s quoted on his deathbed, lamenting that 'all the important questions had now been settled' except for 'the eel question,' highlighting the long-standing mystery.

personEric Trexler

Host of the Stronger by Science podcast and co-author of the MASS research review, discussing research on supplements and training methods.

personLasha Talakhadze

A Georgian weightlifter who recently set a new world record in the snatch, lifting 222 kg (489 lbs).

productOpen Barbell

A linear position transducer for velocity-based training, mentioned as a previously validated system used in research, priced around $250-300.

productGymAware

A linear position transducer for velocity-based training, cited as a well-supported and highly recommended device, also integrates a laser sensor for bar path, priced around $1500-2500.

supplementD-Aspartic Acid (DAA)

A popular testosterone booster that showed a promising 42% increase in testosterone in an initial 2009 study, but subsequent research failed to replicate these findings and one study even showed a decrease in resistance-trained men.

supplementEcdysterone

A phytosteroid discussed as an ingredient in a product from a company called Frogtech.

personStacey Burr

Former record holder for the 148-pound squat who had her record broken by Jaclyn Cornwell.

legislationDesigner Anabolic Steroid Control Act

US legislation passed in December 2014 that effectively banned prohormones and broader categories of designer anabolic steroids from the supplement market.