Partial ROM Training for Strength, and Protein Requirements for Muscle Growth

The Stronger By Science Podcast

Stronger By Science

Strength, Muscle, Eric Trexler, Supplements, Powerlifting, Comedy, Bodybuilding, Physique, Stronger By Science, Health & Fitness, Fitness, Strength Sports, Nutrition, Greg Nuckols, Evidence-based Fitness, Weightlifting

4.6 • 950 Ratings

🗓️ 31 October 2022

⏱️ 110 minutes

🔗️ Recording | iTunes | RSS

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Summary

Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention.

Transcript

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0:00.0	Welcome back to the Stronger by Science Podcast. My name is Eric Trexler. I am the special temporary primary host.
0:08.0	For today's episode, I'm going to be joined by Greg Knuckles. He is currently the permanent guest co-host for the time being. Greg completely honest with with you and the listeners this is why I stopped asking I'm not I'm not doing my best today
0:27.3	Yesterday my wife and I got both our COVID booster and our flu shot for the year.
0:33.9	The thinking behind that was historically they've had very different effects on me.
0:38.6	So COVID booster makes me feel kind of achy, sluggish, tired, and flu shots. I don't think this is a common thing, but for whatever reason, flu shots just make me feel extremely wired as if they're like a super powerful stimulant I guess like
0:56.2	just just limitless amounts of nervous energy which I guess is just like my
1:02.4	immune system just kind of like picking up my my
1:05.8	sympathetic nervous system to be like ah like it's it's time to fight something
1:09.2	whatever so very different historical effects of those two vaccines.
1:15.5	So I was thinking like, ooh, well,
1:17.7	if I just knock him out on the same day,
1:20.0	maybe it'll just like more or less cancel each other out you know
1:24.7	take an upper and a downer yeah yeah pretty much yeah uh...
1:27.9	instead it turns out it turned out to be the worst of both worlds.
1:33.0	Very sluggish, very achy, felt like I got hit by a truck,
1:37.3	but then also like couldn't sleep.
1:40.7	So I feel like I got run over by a truck today and I am not at my best but I will try to pull things together and make for at least a tolerable episode for both you and the audience.
1:55.1	Over under of comments we get about COVID and vaccines.
2:00.6	Uh, well.
2:16.2	Where are we setting the betting line? It's going to be a lower number than it was initially going to be. I had just a lot of jokes and bits planned about that but as I understand it
2:26.6	certain podcast platforms are very sensitive about that kind of stuff and don't do a good job of telling apart sarcastic jokes from sincerely held beliefs. So yeah, yeah, so I think I don't know I think we'll probably get I'd put the
2:39.2	over under at like 12 maybe yeah I actually I think I will take the under if we're saying
	...

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