The Stronger By Science Podcast

StrongerByScience.com

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.

  • 1 hour 27 minutes
    Weak Muscle Growth Beliefs

    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

    Want to get your question answered on the show? Send a voice memo to [email protected]
     

     

    MORE FROM THE SBS TEAM

    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.
    21 August 2024, 9:00 am
  • 2 hours 9 minutes
    Battle Royale 2

    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

    Want to get your question answered on the show? Send a voice memo to [email protected] 

    MORE FROM THE SBS TEAM

    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.
    7 August 2024, 9:00 am
  • 1 hour 50 minutes
    Is 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-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


    Want to get your question answered on the show? Send a voice memo to [email protected]

    MORE FROM THE SBS TEAM

    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.
    24 July 2024, 9:00 am
  • 1 hour 38 minutes
    Time-Efficient Training for Hypertrophy and Strength

    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

    MORE FROM THE SBS TEAM

    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.
    10 July 2024, 9:00 am
  • 1 hour 48 minutes
    How to Powerbuild

    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

    Want to get your question answered on the show? Send a voice memo to [email protected]

    MORE FROM THE SBS TEAM

    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.
    26 June 2024, 9:00 am
  • 3 hours 4 minutes
    How To Train The Back

    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

    Want to get your question answered on the show? Send a voice memo to [email protected]

     

    MORE FROM THE SBS TEAM

    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.
    12 June 2024, 9:00 am
  • 2 hours 43 minutes
    SBS Battle Royale

    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

    Want to get your question answered on the show? Send a voice memo to [email protected]

    MORE FROM THE SBS TEAM

    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.
    29 May 2024, 9:00 am
  • 2 hours 26 minutes
    Does 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 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

    Want to get your question answered on the show? Send a voice memo to [email protected]

    MORE FROM THE SBS TEAM

    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.
    15 May 2024, 9:00 am
  • 3 hours 24 minutes
    Is 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 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

    Want to get your question answered on the show? Send a voice memo to [email protected]

    MORE FROM THE SBS TEAM

    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.
    1 May 2024, 9:00 am
  • 2 hours 37 minutes
    All 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-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

    Want to get your question answered on the show? Send a voice memo to [email protected]

    MORE FROM THE SBS TEAM

    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.
    17 April 2024, 9:00 am
  • 2 hours 36 minutes
    All 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 & 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]

    MORE FROM THE SBS TEAM

    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.
    3 April 2024, 9:00 am
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