Q&A: Lifting Shoes, Alcohol, and Over/Underrated Exercises

Remember: If you want your questions answered on a future episode, submit them using one of the following links: Facebook , Instagram , and Twitter. TIME STAMPS 0:00:41 Is there any benefit of adding electromyostimulation (EMS) to your training for strength or hypertrophy? If so, how should it be used? Relevant studies: https://www.ncbi.nlm.nih.gov/pubmed/21993042 https://www.ncbi.nlm.nih.gov/pubmed/22067247 0:07:32 What are the effects of alcohol consumption on body composition? 0:19:44 I’ve been lifting for many years, but I’m still far from my “genetic potential,” according to an online calculator. Am I advanced or intermediate? 0:28:08 Can you eat fruit during a contest prep (or weight loss) diet? Relevant studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991323/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5893377/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549781/ 0:35:11 What are the benefits of using weightlifting shoes (with an elevated heel) for squat and leg press? 0:40:50 How do I prevent my traps from getting too big? 0:47:27 Can we train to intentionally change the fiber type of a muscle? 0:57:41 Research suggests there is a refractory period for muscle protein synthesis following protein ingestion. Will eating a snack with protein between meals disrupt protein synthesis? Articles discussed: https://www.strongerbyscience.com/athlete-protein-intake/ http://www.nutritiontactics.com/measure-muscle-protein-synthesis/#79_Muscle_full_effect 1:08:19 What are the chronic effects of resistance training on hormone levels? 1:13:14 What are the best strategies to reverse the effects of metabolic adaptation from a fat loss phase, while minimizing fat gain? 1:20:23 Which exercises are overrated? Which exercises are underrated? MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.