Partial ROM, Intra-Workout Carbs, MASS Research Roundup

Today’s episode begins with a reminder about the current Black Friday Sale for the MASS Research Review, which ends November 29. After that, Greg and Eric share updates regarding their dueling Road to the Stage and Road to Athens segments. Next, Greg delivers the Feats of Strength segment, which features a legend in the world of iron sports. After that, Greg and Eric discuss some of their favorite MASS articles from the past year or so, with topics including p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements, partial-ROM training, the interference effect (concurrent training), and muscle damage. Finally, Eric answers some listener questions about soy protein and intra-workout carbohydrate, then closes out the show by recommending some focus-enhancing music to play while you work.

 

SUPPORT THE PODCAST

MASS

• Check out a free issue of the MASS Research Review.
• If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can learn more and subscribe here.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Stronger By Science

• If you’d like to receive our Research Spotlight emails, please sign up for our email list.
• To join in on the SBS conversation, check out our Facebook group and subreddit.

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

 

TIME STAMPS

Intro/Announcements (0:00)

• Link to learn more and subscribe to MASS

Road to the Stage (4:45)

Road to Athens (12:19)

Feats of Strength (19:50)

• Bev Francis

MASS Research Roundup (27:59)

• Best of MASS issue

Eric’s study roundup (p-ratios, plant-based protein, carbs for lifters, effects of diet on testosterone, emerging supplements) (29:42)

Key links:

• https://www.strongerbyscience.com/p-ratios/
• https://www.strongerbyscience.com/p-ratios-rebuttal/
• https://www.strongerbyscience.com/p-ratios-rebuttal-2/
• https://pubmed.ncbi.nlm.nih.gov/33172506/
• https://pubmed.ncbi.nlm.nih.gov/33599941/
• https://www.strongerbyscience.com/glycogen-depletion/
• https://pubmed.ncbi.nlm.nih.gov/33741447/
• https://www.ncbi.nlm.nih.gov/pubmed/28682933
• https://www.ncbi.nlm.nih.gov/pubmed/31800470
• https://pubmed.ncbi.nlm.nih.gov/34666412/
• https://pubmed.ncbi.nlm.nih.gov/34154603/
• https://www.strongerbyscience.com/betaine/

Partial Range of Motion Training Might Increase Muscle Growth (If You Do the Right Type of Partials) (57:55)

• Partial Range of Motion Training Elicits Favorable Improvements in Muscular Adaptations When Carried Out at Long Muscle Lengths. Pedrosa et al. (2021)
• Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Sato et al. (2021)

Does the Interference Effect Get Larger as Training Status Increases? (1:19:27)

• Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis. Petré et al. (2021)

Does Eccentric Training Always Cause More Muscle Damage? (1:32:33)

• Eccentric Exercise Per Se Does Not Affect Muscle Damage Biomarkers: Early and Late Phase Adaptations. Margaritelis et al. (2020)

Q&A (1:52:38)

Any concerns regarding upper limits for soy intake? (1:52:45)

Links:

• https://pubmed.ncbi.nlm.nih.gov/30042516/
• https://examine.com/nutrition/is-soy-good-or-bad/
• https://pubmed.ncbi.nlm.nih.gov/33599941/

On the topic of intra-workout carbohydrate beverages: are fancy carb sources actually better, or would a traditional sports beverage be equally effective? (2:02:18)

Links:

• https://pubmed.ncbi.nlm.nih.gov/26373645/
• Recommendations for carb intake during exercise

To Play Us Out: Focus-Enhancing Music (2:12:35)

• https://open.spotify.com/artist/7DWL1f2n0bdG747Hb1SUrC

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

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.