Shows
The Stronger By Science PodcastWarming-Up to Build MuscleIn this episode, Pak and Milo break down the research around how to warm-up for maximum muscle growth and strength. What should your warm-up strategy be? Finally, they cover some questions asked by listeners.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations00:27:26 - Warming Up for Hypertrophy - Studies in Detail00:38:20 - Takeaways00:47:44 - Audience Q&AWant to get...2024-10-021h 11The Stronger By Science PodcastWarm-Ups, Stretching, and InjuriesIn this episode, Greg, Pak, and Milo cover the research on warming-up. Does warming-up reduce injury risk? Does stretching help you stay healthy? How solid is the evidence for warming up?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-14100:06:30 - Personal Experience With Warm-Ups00:15:52 - The Purpose of Warming Up00:24:13 - Warm-Up Effects00:45:30 - Stretching and Injury Prevention01:14:13 - Warm-Ups and Injury PreventionWant to get your question answered on...2024-09-182h 00The Stronger By Science PodcastBattle Royale 2In this episode, Pak, Greg, and Milo gear up for another round of Battle Royale debates. They cover aggressive fat loss, cheat reps vs strict reps, whether studies in beginners should apply to advanced lifters, exercise stability for building muscle, optimal doesn't exist, experimenting for best progress, science vs broscience, the pump, and the overhead press being the one true lift.TIME STAMPS00:02:51 - Aggressive Fat Loss00:18:38 - Cheat Reps vs. Strict Reps00:27:21 - Studies in Beginners00:40:58 - Exercise Stability for Building Muscle00:49:49 - Optimal Doesn't Exist2024-08-072h 09The Stronger By Science PodcastIs Bulking Necessary for Muscle Gain?In this episode, Greg, Pak & Milo go over the current literature on bulking and whether you actually need to bulk to maximize muscle growth. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-138TIME STAMPS00:03:47 - Personal Experiences with Bulking00:12:42 - Most relevant studies00:52:08 - Other Studies01:13:32 - Audience Q&AWant to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com
MORE FROM THE SB...2024-07-241h 50The Stronger By Science PodcastTime-Efficient Training for Hypertrophy and StrengthIn this episode, Pak and Milo discuss time-efficient training strategies for hypertrophy and strength, debunking the myth that you need to spend countless hours in the gym to see significant gains. TIME STAMPS00:07:40 - Why is Time Efficiency Important?00:14:21 - Antagonistic Paired Supersets00:30:42 - Drop Sets00:43:03 - Additional Tips01:07:07 - Strength Training Tips01:10:48 - Audience Q&ANote: The full list of sources and notes can be found on the episode page on here
MORE FROM THE SBS TEAM...2024-07-101h 38The Stronger By Science PodcastHow to PowerbuildIn this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:06:00 - Intro to powerbuilding: personal experience and existing studies00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload00:49:54 - How much potential gains are missed?2024-06-261h 48The Stronger By Science PodcastSBS Battle RoyaleIn this podcast episode, Greg, Pak, and Milo enter the impromptu-debate arena for the first SBS Battle Royale. Mental gymnastics, science, drama, and the signature SBS banter you all know and love are all packed into a pilot episode that will either be remembered forever or forgotten in a few weeks. TIME STAMPS:00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size?00:37:24 - Topic 02 - Always training to failure to maximize hypertrophy00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum g...2024-05-292h 43The Stronger By Science PodcastDoes Lifting Really Improve Mental Health?Greg, Pak, and Milo review the literature on lifting for mental health. Does exercising improve your mood? How long does this last? What about lifting? Can we improve our long-term mental health through physical activity and lifting weights?TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:10:02 - Impact of exercise on mood overview00:38:55 - Best forms of exercise for mood improvement00:47:00 - Long-term effects of exercise on mental health01:26:04 - Lifting impacts on mental...2024-05-152h 26The Stronger By Science PodcastIs Stretch-Mediated Hypertrophy Overhyped?In this episode, Milo, Greg, and Pak sit down to discuss the concept of stretch-mediated hypertrophy, from the foundational animal studies, to human stretching studies, to present day hype around stretch-mediated hypertrophy and lengthened partials. They also discuss how they're currently implementing lengthened training into their workout routines.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here00:00:00 - Intro and Plugs00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers...2024-05-013h 24
The Stronger By Science PodcastAll About Sleep (Part 2)In this episode, Greg, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible. Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-131TIME STAMPS:00:06:34 - Effects of acute sleep loss on physical performance00:22:20 - Sleep anecdotes from our time at College00:54:23 - Impact of sleep interventions on athletic performance01:11:19 - N...2024-04-172h 37
The Stronger By Science PodcastAll About Sleep (Part 1)In this episode, Greg, Pak, and Milo take a deep dive in the research around sleep and health, from sleep duration to the latest data on sleep regularity and shift work. 00:00:00 - Intro & Plugs00:20:48 - Sleep duration and all-cause mortality00:42:58 - Sleep regularity and all-cause mortality01:15:13 - Shift work & sleeping irregular hours01:26:40 - Chronotypes & health01:41:47 - The effect of sleep on weight regulation02:23:24 - Practical takeawaysNote: The full list of sources and notes can be found on the episode page on strongerbyscience.c...2024-04-032h 36The Stronger By Science PodcastIs Body Fat Spot Reduction Really a Myth?In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training. TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here00:00:00 - Intro & plugs00:17:41 - Spot reduction history, whole body vibration, garments & ointments00:46:04 - Training & spot r...2024-03-202h 03The Stronger By Science PodcastExtreme Volumes, Extreme Gains? (Part 2)In the second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions.TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here.00:00:00 - Intro00:11:13 - Evidence for high volumes01:02:53 - Evidence with neutral outcomes02:04:51 - Discussing other volume review papers02:33:07 - Diminishing Returns of Volume for...2024-03-064h 39The Stronger By Science PodcastQ&A: Insulin resistance and hypertrophy, stimulant metabolism, and BMR variabilityIn this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science. TIME STAMPS00:00:00 – Podcast Updateshttps://www.strongerbyscience.com/future/00:21:29 – Q&A Intro and "How do you go about...2024-02-072h 21