In each episode, the Stronger By Science team delves into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.
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
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
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In 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 STAMPS
00:02:51 - Aggressive Fat Loss
00:18:38 - Cheat Reps vs. Strict Reps
00:27:21 - Studies in Beginners
00:40:58 - Exercise Stability for Building Muscle
00:49:49 - Optimal Doesn't Exist
00:57:49 - Experiment With What Works for You
01:28:31 - Science vs Bodybuilder Knowledge
01:44:00 - The Pump
01:55:55 - Overhead Press
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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-138
TIME STAMPS
00:03:47 - Personal Experiences with Bulking
00:12:42 - Most relevant studies
00:52:08 - Other Studies
01:13:32 - Audience Q&A
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In 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 STAMPS
00:07:40 - Why is Time Efficiency Important?
00:14:21 - Antagonistic Paired Supersets
00:30:42 - Drop Sets
00:43:03 - Additional Tips
01:07:07 - Strength Training Tips
01:10:48 - Audience Q&A
Note: The full list of sources and notes can be found on the episode page on here
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In 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 STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here
00:06:00 - Intro to powerbuilding: personal experience and existing studies
00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload
00:49:54 - How much potential gains are missed?
00:56:59 - Implementation
01:06:37 - Common mistakes
01:15:02 - Audience Q&A
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From back training anecdotes to practical recommendations, this episode has got your....back when it comes to back training (apologies for the pun). In this podcast episode, the SBS team goes over back training, including why the current literature directly examining changes in the back musculature is so limited.
Note: The full list of sources and notes can be found on the episode page on https://strongerbyscience.com/podcast-episode-135
TIME STAMPS
00:45:45 - Fiber orientation and neuromechanical matching
01:41:36 - Ad Break
01:41:41 Why the lack of direct evidence for back training?
02:01:09 - Practical takeaways
02:17:59 - Audience Q&A
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In 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 hypertrophy
00:53:52 - Topic 03 - Sumo deadlifts for non-powerlifters
01:06:53 - Topic 04 - Old-skool "YOLO" bulking for maximum gains
01:19:42 - Topic 05 - Lifting weights for over 60 mins per week for health
01:37:51 - Battle Royale recap and Q&A
Episode page: https://strongerbyscience.com/podcast-episode-134
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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 STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here
00:10:02 - Impact of exercise on mood overview
00:38:55 - Best forms of exercise for mood improvement
00:47:00 - Long-term effects of exercise on mental health
01:26:04 - Lifting impacts on mental health
01:41:17 - Audience questions
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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 STAMPS
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-132 here
00:00:00 - Intro and Plugs
00:11:33 - Stretch-mediated hypertrophy and hyperplasia in animals
00:44:59 - Stretch-mediated hypertrophy in humans/how muscle fibers grow
00:56:08 - Impact of stretching interventions on hypertrophy in humans
01:44:28 - Results vs lengthened resistance training
02:11:08 - Recap/takeaways from resistance training literature
02:42:47 - Audience questions
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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-131
TIME STAMPS:
00:06:34 - Effects of acute sleep loss on physical performance
00:22:20 - Sleep anecdotes from our time at College
00:54:23 - Impact of sleep interventions on athletic performance
01:11:19 - Napping
01:25:42 - Mitigating some of the damage caused by poor sleep
01:40:37 - Sleep impact on protein synthesis
01:51:11 - Can exercise offset the cognitive impacts of sleep deprivation?
02:00:50 - QnA & closing thoughts
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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 & Plugs
00:20:48 - Sleep duration and all-cause mortality
00:42:58 - Sleep regularity and all-cause mortality
01:15:13 - Shift work & sleeping irregular hours
01:26:40 - Chronotypes & health
01:41:47 - The effect of sleep on weight regulation
02:23:24 - Practical takeaways
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-130
Want to get your question answered on the show? Send a voice memo to [email protected]
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