The Science of Strength
Maximize muscle, minimize injuries! The Science of Strength podcast uses AI to break down complex fitness research into actionable insights. Each episode translates scientific papers into practical training strategies, helping you optimize your strength, performance, and recovery. No PhD required to understand the science of getting stronger!
Episodes
Can one exercise prevent nearly 70% of hamstring injuries? This episode dives into the research behind Nordic hamstring curls (NHE)—a simple yet powerful movement that improves eccentric strength, reduces injuries, and boosts athletic performance.
nordic hamstring curls, eccentric hamstring training, hamstring injury prevention, best hamstring exercise, athletic injury rehab, eccentric strength training, nordic curls football, lower...
Is chocolate milk really a legit post-workout recovery drink—or just another fitness trend? Inspired by bodybuilding YouTuber Sam Sulek, this episode dives into the science behind ultra-filtered chocolate milk as a tool for muscle growth, strength gains, and recovery.chocolate milk for muscle gain, Sam Sulek workout nutrition, best post-workout drink, chocolate milk vs protein shake, chocolate milk hypertrophy, post-workout recover...
Is there more to barbell training than just strength and muscle? This episode explores the psychological power of resistance training—how lifting weights boosts mood, confidence, and motivation. Backed by a new 16-week longitudinal study, you'll learn how affective responses (i.e., enjoyment, energy, mood) can predict whether people stick with strength training or give up.
affective response to resistance training, self-effi...
Want to break through a muscle growth plateau? This episode dives deep into the science of advanced resistance training techniques—from drop sets and supersets to blood flow restriction and eccentric overload. Based on a systematic review of 30 studies, we uncover which training hacks are actually backed by research and which are just hype.advanced resistance training techniques, drop sets vs traditional training, blood flow restri...
Is it better to take protein before or after a workout? How much do you need? This episode breaks down science-backed strategies for maximizing muscle growth through nutritional interventions like protein dose, timing, type, and distribution.
muscle growth diet, best protein for muscle hypertrophy, resistance training nutrition, post-workout protein timing, protein synthesis tips
What’s the best way to train for muscle strength and hypertrophy? This episode unpacks the largest meta-analysis on resistance training prescriptions, revealing what the science says about sets, reps, frequency, and intensity. Learn the most effective training splits, how often to train, and how to optimize gains—no guesswork, just evidence.
resistance training for muscle growth, hypertrophy training program, best strength training ...
Can your shoes make you more prone to injuries? A new study suggests that lighter shoes can reduce injury risk in high-impact sports. Find out why footwear matters more than you think and how to pick the best shoes for injury prevention.
Running shoes and injuries, best shoes for training, injury prevention, sports science research
References: Lightweight Shoes Reduce Injury in Air Force Basic Training
Does protein improve endurance training? New research suggests it may not be as beneficial as we think. This episode explores why protein supplementation doesn't always enhance endurance performance and how to optimize nutrition for endurance sports.
Protein and endurance, endurance training diet, protein intake for runners, best supplements for endurance
References: Protein Supplementation Does Not Augment Endurance Training...
Does intense exercise weaken your immune system? This episode debunks the "open window hypothesis" and explains how exercise actually enhances immunity over time.
Exercise and immunity, does working out weaken immunity, immune system and fitness, workout recovery
References: Debunking the Myth of Exercise-Induced Immune Suppression
What’s the best diet for muscle growth? This episode breaks down scientific research on high-protein diets, macronutrient ratios, and the best foods for muscle recovery and strength gains.
Muscle growth diet, high-protein diet, best foods for muscle gain, strength nutrition, macros for bodybuilding
References: Nutritional Interventions to Augment Resistance Training-Induced Muscle Growth
Creatine is one of the most researched sports supplements—but is it safe? This episode covers the benefits of creatine supplementation, its effects on strength, recovery, and brain function, and debunks myths about creatine side effects.
Creatine benefits, creatine safety, muscle recovery, sports performance, best supplements for athletes
References: Creatine Supplementation Safety & Efficacy
Does meal timing really matter for performance and muscle growth? This episode explores the science of nutrient timing, including when to eat before and after workouts for maximal strength, endurance, and recovery.
Nutrient timing, best time to eat, workout nutrition, pre-workout meal, post-workout recovery
References: International Society of Sports Nutrition Position Stand: Nutrient Timing
Want to build muscle and strength faster? Progressive overload is the #1 principle behind effective weight training. But what does science say about volume load and hypertrophy? In this episode, we explore research-backed strategies to optimize your workouts and break through plateaus.
Progressive overload, weightlifting, strength training tips, workout progression, hypertrophy training
🔗 References: Progression of Volume Load and M...
Is protein supplementation really the key to building muscle faster? This episode breaks down the latest meta-analysis on protein intake and resistance training. Learn the ideal protein intake for muscle growth, whether plant vs. animal protein makes a difference, and if you really need protein shakes.
Keywords: Protein for muscle growth, best protein sources, muscle mass, high-protein diet, protein timing
References: A Systemati...
Ever wondered if resistance training can actually improve athletic performance? In this episode, we dive into the latest research on strength training for youth athletes and its impact on muscular fitness, endurance, and overall sports performance. Learn how to train smarter, not harder to maximize your gains.
Keywords: Resistance training, strength training for athletes, youth strength training, muscular fitness, athletic performa...
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