Muscle Growth Myths Destroyed by Top Researcher #385
Muscle Intelligence
Ben Pakulski
4.8 • 745 Ratings
🗓️ 3 August 2025
⏱️ 72 minutes
🧾️ Download transcript
Summary
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Show Notes
How do you actually measure muscle growth?
In this episode of Muscle Intelligence, Ben Pakulski sits down with Dr. Eduardo De Souza, one of the top hypertrophy researchers in the world, to break down the real science behind building muscle.
They unpack why most studies don’t use the gold standard (MRI), how ultrasound stacks up, and whether training volume, exercise selection, or rep schemes truly matter. They explore the myths around sarcoplasmic hypertrophy, how aging affects muscle quality, and what actually determines growth after 40.
Whether you’re a coach, athlete, or lifelong lifter, this is essential knowledge for training smarter, not just harder. Get ready for a deep, clear, and evidence-backed conversation on hypertrophy like you’ve never heard before.
Points To Watch Out For
- MRI is still the gold standard for hypertrophy
- Ultrasound can be a valid, cheaper alternative
- Aging muscle shows more fibrous, non-contractile tissue
- High volume ≠ always better gains, individual response matters
- Effective Reps Model lacks peer-reviewed validation
About Ben
Ben Pakulski is the Chief Performance Officer to elite executives, successful entrepreneurs, and top athletes. With over 25 years of experience, he coaches high achievers to build the physical, psychological, and metabolic resilience required to lead at the highest level.
As the creator of the Muscle Intelligence framework, Ben specializes in aligning biology and behavior to drive sustained peak performance. His mission is to redefine what’s possible for people in their prime and push the boundaries of human potential.
Transcript
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| 0:00.0 | We published a study in 2014. |
| 0:02.0 | Two groups varied load schemes, |
| 0:05.0 | and other two groups varied exercise selection. |
| 0:08.0 | Volume was way higher for the group that chose, |
| 0:11.0 | but their perceptual about exertion was lower. |
| 0:14.0 | What's actually happening in an aging muscle? |
| 0:17.0 | You are losing quality. |
| 0:18.0 | We are losing contractile tissue, |
| 0:20.0 | but on average, 2.5% muscle loss per year. |
| 0:24.6 | In order to grow, protein synthesis must outweigh breakdown. Good quality, protein profile, |
| 0:30.6 | meal and resistance training. Those are the best ways to increase protein synthesis. The peer-reviewing process |
| 0:36.6 | can completely change the outcome or interpretation for the study. |
| 0:39.8 | You got to be the expert and know everything that affects that measurement. |
| 0:44.4 | I'm curious what beliefs you've let go of over the last five to ten years. |
| 0:48.7 | We still believe in that small tweaks that just mean the training are going to unleash magical gains. I think Otomol is something way broader than once we talk. |
| 0:58.0 | Every study when it's well done, is one more two in the box that gives you one more option. |
| 1:03.0 | So, you know, there's a whole community on the internet right now, saying that one set is the best, |
| 1:07.0 | and if you say anything else, you're a terrible person. |
| 1:10.0 | Another low-volume coat, another high-volume coat. |
| 1:12.6 | You can experience substantial muscle hypertrophy with... |
| 1:16.6 | So you're considered one of the world experts in hypertrophy. |
| 1:29.3 | So it's an absolute pleasure and an honor to have you on for the first time. |
... |
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