The Stronger By Science Podcast

Beta-Alanine, Training Frequency, and Strength for Hypertrophy

Episode Summary

In today’s episode, Greg and Eric announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development. After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation, and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more. Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment. Finally, Greg and Eric wrap up the show by answering a few questions from listeners.

Episode Notes

In today’s episode, Greg and Eric announce the hiring of two new SBS coaches and provide some exciting updates about the diet app that is currently in development (1:26). After that, Eric shares a Research Roundup segment with fascinating new findings related to beta-alanine supplementation (25:08), and Greg presents a Research Roundup covering topics including training frequency, sticking points, non-nutritive sweeteners, the effects of strength on hypertrophy potential, and more (1:00:57). Eric also shares some practical tips for modifying your pressing exercises in the presence of elbow and shoulder discomfort in a Coach’s Corner segment (1:44:35). Finally, Greg and Eric wrap up the show by answering a few questions from listeners (1:50:40). 

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TIME STAMPS

Good news: New SBS coaches, updates on the diet app! (1:26)

• Eric's good news article: After researchers implanted microchips into his brain, a paralyzed man was able to write with his mind

Feats of Strength (20:25)

• Joy's deadlift.
• Gerald's deadlift. 

Research Roundup: Beta-Alanine (25:08)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
• https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00602.2020
• https://pubmed.ncbi.nlm.nih.gov/30209603/
• https://www.frontiersin.org/articles/10.3389/fphys.2020.00913/full
• https://journals.lww.com/acsm-msse/Fulltext/2021/05000/Kinetics_of_Muscle_Carnosine_Decay_after___Alanine.22.aspx

Research Roundup (several topics) (1:00:57):

Effects of strength on hypertrophy potential (1:01:14)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124523/

Squat sticking point (1:10:35)

• https://www.frontiersin.org/articles/10.3389/fspor.2021.691459/abstract

Training frequency (1:20:23)

• https://link.springer.com/article/10.1007/s40279-021-01460-7

History of strength training research (1:24:05)

• https://journals.lww.com/nsca-jscr/Fulltext/2021/05000/History_of_Strength_Training_Research_in_Man__An.34.aspx

Impact of COVID-19 on training behaviors (1:33:33)

• https://link.springer.com/article/10.1007/s40279-021-01438-5

Effects of non-nutritive sweeteners on body weight (1:38:12)

• https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13020

Coach’s Corner: Modified pressing variations in response to shoulder/elbow discomfort (1:44:35)

Q&A (1:50:40):

What's the most ludicrous programming or workout you've ever heard of or seen with your own eyes? (1:50:49)

Can you HIIT yourself into marathon shape? (2:02:37)

Best tendon strengthening protocol? (2:11:45)

If you could redesign the Presidential Fitness Test to be science-based, what exercises would you select to assess physical fitness? (2:14:45)

• A brief history of the bizarre and sadistic Presidential Fitness Test
• Maintenance Phase episode about the Presidential Fitness Test