The Stronger By Science Podcast

Email your questions to podcast@strongerbyscience.com!

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...

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 -...

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?

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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 - St...

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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 podcast@strongerbyscience.com
 

MORE FROM THE S...

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.

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00:02:51 - Aggressive Fat Loss

00:18:3...

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...

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 note...

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 studi...

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-episod...

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. 

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00:22:03 - Topic 01 - Are the "big 3" mandatory for strength and size?

00:37:24 - Topic 02 - Always training to failure to ...

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?

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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 ...

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.

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Note: The full list of sources and notes can be found on the episode page...

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

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00:06:34 - Effects of acute sleep loss on ph...

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 - ...

In this episode, Greg, Pak, and Milo tackle the research around body fat spot reduction. First, they tackle the research on various ointments, creams, garments, and whole body vibration. Following this, they discuss the evidence for spot reduction as an adaptation to different exercise types such as endurance and resistance training.

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbys...

In the second and final part of the extreme volume for hypertrophy series, Greg, Pak, and Milo delve into the research on volume for hypertrophy. They review the remainder of the evidence and practical concerns, then answer audience questions.

TIME STAMPS

Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast-episode-128 here.

00:00:00 - Intro

00:11:13 - Evidence for high volumes

01:02...

In this episode, the SBS team begins their deep dive into the data around really high training volumes and hypertrophy, going over the history of training volume practices and research while also taking an in-depth look at the latest high volume study by Enes et al.

Most of the research discussed in this episode can be found here:

• https://pubmed.ncbi.nlm.nih.gov/27433992/
• https://pubmed.ncbi.nlm.nih.gov/37796222/
• https://pubmed.ncb...

In this Q&A episode of the podcast, Greg and Lyndsey answer questions about how to research a new subject, the effect of diabetes or insulin resistance on hypertrophy, how a pump might affect moment arms in movements, how much is too much isolation work, and more. They also give an update on the future of the podcast and announce that Dr Pak and Dr Milo Wolf are teaming up with Stronger By Science.

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00:00:00 – Podcast Upd...

In this episode, Greg sits down with Dr. Milo Wolf to discuss long muscle length training. Long-length partials are a hot topic, and Dr. Wolf is one of the folks doing research in this area, and popularizing long-length partials as a training method to increase muscle growth. Enjoy! 

TIME STAMPS AND NOTES

Most of the research discussed in this episode can be found here:

• https://journal.iusca.org/index.php/Journal/article/view/182
• ...