847 - All Things Body Composition with Dr. Brandon Roberts
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 5 January 2023
⏱️ 54 minutes
🧾️ Download transcript
Summary
In this episode we bring on our Chief Science Officer, Dr. Brandon Roberts, and dive into some hot topics from the evidence based community!
We start by discussing "Stretch-Mediated Hypertrophy", which includes the debate between a full range of motion vs. a partial range of motion, the importance of the stretch phase in any range with any exercise, inter-set stretching, and how to implement stretch based movements into your training program for better muscle growth results.
Then we cover ultra-high protein diets, specifically pertaining to their influence on body recomposition and muscle maintenance during aggressive fat loss phases.
Which carries us into our final topic of lean bulking, where we break down the proper amount of calories to consume above maintenance, how quickly you should be gaining weight when building muscle, and how this changes depending on gender, training experience, and more…
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition |
| 0:09.6 | podcast that goes way beyond just training and nutrition and helps you create a life by design. |
| 0:15.5 | I'm your host, Cody McBroom, and with me today is our chief science officer, Dr. Brandon Roberts, who has not made an appearance |
| 0:22.4 | on the podcast for a while. So we are long overdue for some science talk. Today, though, we have a |
| 0:28.7 | little bit more of a casual conversation, more of a back and forth style podcast, which I think |
| 0:33.7 | you guys are going to like because it definitely takes more of a just a casual coaching style conversation or theme throughout the content. And it's just easy to listen to |
| 0:43.4 | and it's easy to gather everything because we go over some specific topics and we really |
| 0:46.9 | talk about the application of these things so that it's not just science jargon, |
| 0:51.1 | but it's actually science-based applicable information that you can use for your |
| 0:55.7 | training and your nutrition. So we dive into how important the stretch is inside of a range of motion |
| 1:01.5 | for hypertrophy. So we actually talk about some of those research coming out with partial range of motion |
| 1:06.4 | versus full range of motion as well as interstretch stretching so stretching between sets or just adding |
| 1:11.9 | pauses so you're kind of stretching between reps why this is so beneficial for hypertrophy and how to |
| 1:16.8 | implement it into your training we talk about protein specifically going over a gram per pound so |
| 1:22.4 | doing like an ultra high protein diet whether that's just bro science or if there's anything from |
| 1:27.4 | research that actually supports doing this for body composition changes and then we dive ultra-high protein diet, whether that's just bro science or if there's anything from research |
| 1:27.7 | that actually supports doing this for body composition changes. And then we dive into a couple |
| 1:32.1 | more topics that I think you're really going to like that, really just play into this whole |
| 1:35.0 | idea of application-based fitness and nutrition. So it's all science-driven. There is research |
| 1:40.0 | being mentioned, but we dive into this from a coaching perspective, which I really really think you're going to enjoy. Before we get into that discussion, I want to shout out to the sponsors. |
| 1:49.7 | First and foremost, tailored life apparel. This is the tailored life podcast. So of course, |
| 1:54.8 | the tailored life podcast is sponsored by tailored life apparel. If you want to go check out |
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