The Stronger By Science Podcast

TIME STAMPS 00:05:58 - Question 01 - Strength & Longevity 00:25:23 - Question 02 - Progressive Overload and Bodyweight 00:34:40 - Question 03 - Resistance Curve vs. Range of Motion 00:41:43 - Question 04 - Bulking, Metabolism and Weight Gain 00:51:15 - Question 05 - Hypertrophy vs. Rest Times 01:03:15 - Question 06 - PEDs in Professional Sports 01:27:05 - Question 07 - Training/Nutrition Program for Teens MORE FROM THE SBS TEAM * Work with a Stronger By Science coach [https://www.strongerbyscience.com/coaching/]: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. * Join the Research Spotlight newsletter [https://www.strongerbyscience.com/newsletter/]: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. * Join the SBS Facebook group [https://www.facebook.com/groups/StrongerByScienceCommunity] and Subreddit [https://www.reddit.com/r/macrofactor]. RECOMMENDED PRODUCTS * Try MacroFactor for free [https://macrofactorapp.com/]: 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 [https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone] or Google Play [https://play.google.com/store/apps/details?id=com.sbs.diet]. * BulkSupplements [https://www.bulksupplements.com/]: 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 [https://massresearchreview.com/]: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Email your questions to podcast@strongerbyscience.com [podcast@strongerbyscience.com]! Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com [https://www.strongerbyscience.com/podcast-episode-143/] BMR article series: https://macrofactorapp.com/articles/bmr/ [https://macrofactorapp.com/articles/bmr/] TIME STAMPS 0:00:32 – Important announcement 0:12:00 – Why discuss BMR? 0:16:00 – What is BMR (terminology)? 0:20:40 – Determinants of BMR https://macrofactorapp.com/best-bmr-equations/ [https://macrofactorapp.com/best-bmr-equations/] https://macrofactorapp.com/determines-basal-metabolic-rate/ [https://macrofactorapp.com/determines-basal-metabolic-rate/] 0:24:05 – The (In)accuracy of BMR prediction equations https://macrofactorapp.com/metabolism/ [https://macrofactorapp.com/metabolism/] 0:40:00 – Impact of Sex on BMR https://macrofactorapp.com/sex-basal-metabolic-rate/ [https://macrofactorapp.com/sex-basal-metabolic-rate/] 49:05 – Impact of age and weight loss on BMR https://macrofactorapp.com/aging-and-metabolism/ [https://macrofactorapp.com/aging-and-metabolism/] https://macrofactorapp.com/weight-loss-bmr/ [https://macrofactorapp.com/weight-loss-bmr/] Brief aside: total variability and PCOS: https://macrofactorapp.com/range-of-bmrs/ [https://macrofactorapp.com/range-of-bmrs/] https://macrofactorapp.com/pcos-bmr/ [https://macrofactorapp.com/pcos-bmr/] 58:00 – Impact of weight gain on BMR https://macrofactorapp.com/weight-gain-bmr/ [https://macrofactorapp.com/weight-gain-bmr/] 1:08:10 – Why athletes have higher BMRs https://macrofactorapp.com/athlete-bmr/ [https://macrofactorapp.com/athlete-bmr/] MORE FROM THE SBS TEAM * Work with a Stronger By Science coach [https://www.strongerbyscience.com/coaching/]: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. * Join the Research Spotlight newsletter [https://www.strongerbyscience.com/newsletter/]: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. * Join the SBS Facebook group [https://www.facebook.com/groups/StrongerByScienceCommunity] and Subreddit [https://www.reddit.com/r/macrofactor]. RECOMMENDED PRODUCTS * Try MacroFactor for free [https://macrofactorapp.com/]: 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 [https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone] or Google Play [https://play.google.com/store/apps/details?id=com.sbs.diet]. * BulkSupplements [https://www.bulksupplements.com/]: 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 [https://massresearchreview.com/]: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In 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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-142 here 00:15:30 - Warming Up for Hypertrophy - Overview, Existing Research and Limitations 00:27:26 - Warming Up for Hypertrophy - Studies in Detail 00:38:20 - Takeaways 00:47:44 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com [podcast@strongerbyscience.com] MORE FROM THE SBS TEAM * Work with a Stronger By Science coach [https://www.strongerbyscience.com/coaching/]: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. * Join the Research Spotlight newsletter [https://www.strongerbyscience.com/newsletter/]: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. * Join the SBS Facebook group [https://www.facebook.com/groups/StrongerByScienceCommunity] and Subreddit [https://www.reddit.com/r/macrofactor]. RECOMMENDED PRODUCTS * Try MacroFactor for free [https://macrofactorapp.com/]: 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 [https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone] or Google Play [https://play.google.com/store/apps/details?id=com.sbs.diet]. * BulkSupplements [https://www.bulksupplements.com/]: 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 [https://massresearchreview.com/]: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In 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 STAMPS Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-141 00:06:30 - Personal Experience With Warm-Ups 00:15:52 - The Purpose of Warming Up 00:24:13 - Warm-Up Effects 00:45:30 - Stretching and Injury Prevention 01:14:13 - Warm-Ups and Injury Prevention Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com [podcast@strongerbyscience.com] MORE FROM THE SBS TEAM * Work with a Stronger By Science coach [https://www.strongerbyscience.com/coaching/]: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. * Join the Research Spotlight newsletter [https://www.strongerbyscience.com/newsletter/]: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. * Join the SBS Facebook group [https://www.facebook.com/groups/StrongerByScienceCommunity] and Subreddit [https://www.reddit.com/r/macrofactor]. RECOMMENDED PRODUCTS * Try MacroFactor for free [https://macrofactorapp.com/]: 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 [https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone] or Google Play [https://play.google.com/store/apps/details?id=com.sbs.diet]. * BulkSupplements [https://www.bulksupplements.com/]: 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 [https://massresearchreview.com/]: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

TIME STAMPS Note: The full list of sources and notes can be found on the episode page on https://www.strongerbyscience.com/podcast-episode-140 [https://www.strongerbyscience.com/podcast-episode-140] 00:10:26 - Forcing Advanced Periodization 00:38:42 - High Reps for Hypertrophy 00:49:00 - Getting Strong to Get Big 01:01:17 - All You Need Is A Few Exercises 01:07:18 - Audience Q&A Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com [podcast@strongerbyscience.com]     MORE FROM THE SBS TEAM * Work with a Stronger By Science coach [https://www.strongerbyscience.com/coaching/]: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. * Join the Research Spotlight newsletter [https://www.strongerbyscience.com/newsletter/]: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. * Join the SBS Facebook group [https://www.facebook.com/groups/StrongerByScienceCommunity] and Subreddit [https://www.reddit.com/r/macrofactor]. RECOMMENDED PRODUCTS * Try MacroFactor for free [https://macrofactorapp.com/]: 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 [https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone] or Google Play [https://play.google.com/store/apps/details?id=com.sbs.diet]. * BulkSupplements [https://www.bulksupplements.com/]: 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 [https://massresearchreview.com/]: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.