Cell Swelling, Genetic Ceilings, Touch-and-Go Deadlifts, and Load-Specific Adaptations

Greg and Eric are back with the second episode of Season 2, and it’s a great one. First, the guys discuss a ton of remarkable Feats of Strength from the last few weeks. Next, Greg & Eric answer some listeners’ questions about topics such as fat-free mass index, pre-workout nutrition, building strength without adding muscle, and whether or not you should use touch-and-go reps while deadlifting. That’s followed by a Research Roundup segment, which discusses some fascinating new articles about the relationship between muscle fluid volume and force, the effects of protein intake on bone health, and high-load versus low-load training. After that, Eric gives an explosive update on the drama related to the red meat/processed meat research that has caused quite a stir in the nutrition world. Finally, Greg delivers on his promise and explains how to bake the perfect loaf of sourdough bread. TIME STAMPS: (0:01:14) Announcement: Stronger By Science Studies Archive: Link: https://www.strongerbyscience.com/studies-archive/ . (0:08:15) Feats of Strength. Q&A: (0:32:48) What percentage of guys do you think can achieve a fat-free mass index above 25? (0:51:35) What are your thoughts on touch-and-go deadlifts versus resetting every rep? (0:59:57) Do you think it would be beneficial to implement “diet breaks” while bulking? (1:07:16) Do you have any evidence based suggestions for a female who is looking to maintain muscle and gain strength without inducing further hypertrophy? (1:20:40) How does my pre-workout meal look? 2 scoops of whey, 10g of dextrose, 30-45 minutes before working out. Also, would there be any benefit of a post-workout shake? Research Roundup: (1:27:57) Effects of Dietary Protein Quantity on Bone Quantity following Weight Loss: A Systematic Review and Meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/31301138. (1:32:49) Passive muscle tension increases in proportion to intramuscular fluid volume. https://jeb.biologists.org/content/222/21/jeb209668. (1:50:48) Resistance Exercise-induced Changes in Muscle Phenotype Are Load Dependent. https://www.ncbi.nlm.nih.gov/pubmed/31306302. Drama (update): (2:01:10) MORE stuff on red meat/processed meat. https://jamanetwork.com/journals/jama/fullarticle/2759201?fbclid=IwAR0DN_lQzvP4xowrddgSKID_68szayGFCqAtlOzSQPs5-c0iAj1TW7exZjs. https://www.tamus.edu/texas-am-chancellor-calls-on-harvard-to-investigate-its-faculty-members/. To Play Us Out: (2:18:54) How to bake the perfect loaf of sourdough bread. 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.