Ep. 259 - MASScast 6: Response Variation, Individualizing Training, and Protein Consistency (ft. Dr. Mike Zourdos and Dr. Eric Trexler

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 29 January 2024

⏱️ 106 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

You’ve seen Iron Culture MASScasts before, but none quite like this.

In this very special episode of Iron Culture, we’re co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also offer episodes to all major podcast platforms so you can catch the replay at your convenience.

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and “resensitization,” the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more.

If you enjoyed this episode, be sure to subscribe to their channel on YouTube, Spotify, Apple Podcasts, or your favorite podcast platform!

Time stamps:

0:00 Introduction

6:32 Response variation and individualizing training prescriptions.

27:36 Using movement screens to assess capability or injury risk

34:23 Doing a little bit of exercise on a “rest” day

39:10 Protein intake recommendations and consistency across the week.

51:23 Rucking and the interference effect

57:37 Exercise variation and joint pain

1:07:06 Muscle and strength loss during deloads

1:12:25 Volume cycling and “resensitization”

1:22:31 Effects of alcohol on metabolism and body composition.

1:27:42 Recommendations from Eric’s bookshelf

1:30:49 The pros and cons of caffeine

Transcript

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0:00.0	Hello everybody. My name is Eric Trexler. You may know me as one of the co-hosts of Iron Culture. You may know me as one of the co-hosts of mass office hours. And tonight, for the first time ever, I'm actually both of those things. This is a kind of simultaneous episode.
0:23.6	This episode is for the people live on YouTube, just a regular old episode of mass office hours,
0:29.6	but this is going to be hosted across both platforms. So this is going to be an upcoming episode
0:35.6	of the Iron Culture podcast.
0:37.9	So if you are listening through the Iron Culture platform, welcome to office hours.
0:43.3	We hope you enjoy it.
0:45.5	If you're part of the mass office hours crowd, then like I said, this is business as usual tonight.
0:51.1	But if you're on the Iron Culture side and you're new to this whole thing, a little bit of
0:56.0	an introduction, I think, would be helpful. So it's very possible that you've been listening to Iron Culture
1:01.3	for a while and you've thought, hey, it'd be pretty cool to get more evidence-based fitness content
1:07.0	every week. And you might have also felt like, hey, it'd be great to have that delivered
1:11.7	in a live format on YouTube so you can actually participate. So you can ask me questions live in
1:19.0	real time. You can ask Dr. Helms of Iron Culture questions live in real time. And if we wanted to make
1:24.7	things even better than that, we would then post those live
1:29.1	episodes to all the podcast platforms that you love so you can enjoy the replay whenever it
1:33.8	suits you. So mass office hours accomplishes all of that, but it's even better because
1:39.3	it's not just me and helps. We, every Wednesday night, we go live.
1:44.6	It's two or more members of the mass research review team.
1:48.6	We call it office hours.
1:50.1	That's borrowing from the concept.
1:51.5	I don't know if this is globally practiced, but in academia in America, office hours is
1:58.7	basically a set time where a professor is going to be in their office.
	...

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