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: 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.

Email your questions to [email protected]!
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com
BMR article series: 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/determines-basal-metabolic-rate/
0:24:05 – The (In)accuracy of BMR prediction equations
https://macrofactorapp.com/metabolism/
0:40:00 – Impact of Sex on BMR
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/weight-loss-bmr/
Brief aside: total variability and PCOS:
https://macrofactorapp.com/range-of-bmrs/
https://macrofactorapp.com/pcos-bmr/
58:00 – Impact of weight gain on BMR
https://macrofactorapp.com/weight-gain-bmr/
1:08:10 – Why athletes have higher BMRs
https://macrofactorapp.com/athlete-bmr/

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.

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 [email protected]

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.

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 [email protected]

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.

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
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.