Christina & Marissa sit down with researcher, powerlifter, and writer Greg Nuckols to discuss how different variables affect training! Greg goes deep into Genetic and Sex variation in training response, as well as placebo affect on strength gains, and how your expectations can frame how you progress.
(0:00) - Intro
(7:46) - Framing Today’s Conversation
(8:17) - Explaining Variability in Response to Training
(18:10) - Understanding What's Normal, Standard Deviations & Outliers
(20:48) - Genetic Variations in Training Response
(45:23) - The Placebo Effect on Strength Gains
(53:50) - How Expectations Interact With Strength Gains & Your Results
(1:07:30) - Sex Differences in Training Response
(1:32:00) If you do not want to hear about research being conducted on dogs, skip to (1:34:30)
(1:40:34) - Practical Applications
(1:44:15) - What is Your Best Advice for Living a Healthy Lifestyle?
(1:47:08) - Summary/Outro
Links:
Variability in Biceps Growth Study: https://pubmed.ncbi.nlm.nih.gov/15947721/
Remarkably Homogeneous Study: https://www.strongerbyscience.com/barbalho/
Heritage Twin Aerobic Training Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098655/
Overfeeding Twin Study: https://pubmed.ncbi.nlm.nih.gov/2336074/
Steroid Placebo Study: https://jamesclear.com/wp-content/uploads/2015/07/anabolic-steroids-the-physiological-effects-of-placebos.pdf
Steroid Placebo Expectancy Effect Study: https://journals.humankinetics.com/view/journals/tsp/14/3/article-p272.xml
Sandra Hunter’s Sex Differences in Bicep Strength: https://pubmed.ncbi.nlm.nih.gov/11717235/
Greg’s Master’s Thesis: https://www.researchgate.net/publication/337919180_THE_EFFECTS_OF_BIOLOGICAL_SEX_ON_FATIGUE_DURING_AND_RECOVERY_FROM_RESISTANCE_EXERCISE
Want to reach out to Greg?
Instagram: @GregNuckols
Website: strongerbyscience.com
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
