Ep. 193 - Your Maximum Muscular Potential: Are Gains Always Diminishing? (Q&A)

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 17 October 2022

⏱️ 93 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

We’re back with another Q&A episode! Our first question is about the utility, if there is any, of doing singles at a low RPE. Basically, if singles are a specificity tool, why do them light? Great question, and often, the premise of a question needs to be addressed to get a more useful answer. Then, we address the question of whether gains are linear, especially in advanced lifters. Just what the heck is going on when we see an advanced lifter seemingly make a slew of progress after a long plateau (and no we aren’t talking about them jumping on gear)?

00:00 Intro: reviewing reviews and the obligatory banter

10:48 Giving everyone the boot: an update on Eric’s calf training

Iron Culture Ep. 189 Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg

Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://www.frontiersin.org/articles/10.3389/fphys.2022.878955/full

17:50 Q&A #1 The function and utility of performing low(er) RPE singles

Iron Culture Ep. 143 Everything You Need To Know About Velocity Based Training https://www.youtube.com/watch?v=HFLZz2k11D0&t=1983s

38:40 Q&A #2 Are gains linear or do they come in spurts in the advanced lifter?

Bjørnsen 2018 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure https://pubmed.ncbi.nlm.nih.gov/30543499/

Bjørnsen 2019 Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters https://pubmed.ncbi.nlm.nih.gov/30188363/

MASS Research Review https://www.strongerbyscience.com/mass/

Iron Culture Ep. 109 Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M&t=492s

1:20:01 Q&A #3 How do you know if you have actually plateaued?

https://muscleandstrengthpyramids.com/

1:29:44 Closing out with some Blueberry Bis

Transcript

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0:00.0	Eric.
0:04.0	Omar.
0:05.2	Listen that dramatic pause right there.
0:07.1	See, that is how you raise the tension in the room.
0:09.6	And we're not actually going to elevate the temperature because, folks, we do have a monster
0:13.6	episode today.
0:15.6	Previously, some may ask the question.
0:17.8	They may be so bold.
0:19.1	How can you top the previous episode?
0:20.7	You had the literal Mr. Universe on, and what do we say to that, Eric?
0:26.7	I say there are many universes in this multiverse.
0:30.7	Yeah.
0:31.1	That's what I say.
0:32.0	That's about one possibility.
0:33.8	And I do want to read a few because, folks, you've taken the time to leave comments, reviews.
0:38.8	We also have timestamps. Shout out to our man Kai, so you can't skip ahead.
0:43.3	But I will say Sebastian left the comment, what a fire episode.
0:46.7	Congrats to Alberta. It was fantastic to see him win and become Mr. Universe, mostly for getting a few words in in this podcast.
0:53.9	And we need a new merch or relaunch of the old merch so we can show that we're part of the
0:58.7	cult and so you do not suddenly start advertising for raw liver or shitty supplements.
1:04.0	Well, it's just a matter of time, as this person hopefully knows.
1:09.0	But also we tried a blended, a hybrid approach
	...

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