SNR #212: Mike Zourdos, PhD - Drop Sets, Cardio for Lifters & Understanding Research as Conceptual

Sigma Nutrition Radio

Danny Lennon

Sigma, Dietetics, Evidencebased, Nutrition, Training, Health & Fitness, Science, Diet, Fitness, Evidence, Bodybuilding, Health

4.8 • 626 Ratings

🗓️ 3 January 2018

⏱️ 56 minutes

🔗️ Recording | iTunes | RSS

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Summary

Michael (Mike) C. Zourdos, Ph.D, CSCS: Mike is an Assistant Professor in Exercise Science at Florida Atlantic University with a specialization in strength and conditioning and skeletal muscle physiology. He earned his Ph.D. in Exercise Physiology from The Florida State University (FSU) in 2012 under the guidance of Dr. Jeong-Su Kim.

Prior to attending FSU Mike received his B.S. degree in Exercise Science from Marietta College and M.S. in Applied Health Physiology from Salisbury University. At Marietta Mike lettered in soccer for four seasons and captained the squad in his final two. While at Salisbury he also served as the graduate assistant strength and conditioning coach for all sports teams.

Further, Mike served as the Head Powerlifting Coach of FSU’s 2011 and 2012 state championship teams and currently serves as FAU’s Head Coach in addition to being a faculty member. Mike’s research focuses on optimizing periodization and program design methods, along with improving training efficiency, and examining skeletal muscle adaptations and the inflammatory response to exercise.”

This line of high performance research is currently ongoing in the FAU ‘Muscle Lab.’ His best powerlifting competition lifts include a 230.0kg (507lbs.) raw squat as an 83kg lifter. Finally, Mike is recently married to Dr. Catherine Coccia, Ph.D., R.D., and Assistant Professor in the Department of Nutrition and Dietetics at Florida International University (Miami, FL).

Papers Discussed in this Episode

Paper 1: Fink et al., 2017 - Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength

Paper 2: Murlasits et al., 2017 - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis

Transcript

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0:00.0	Scientific studies, especially in applied physiology, are designed to answer a question. And the question is, if you isolate
0:22.6	drop sets versus not using it, what happens to volume, what happens to time efficiency, what happens to
0:28.2	chronic and acute adaptations, then you can extrapolate that concept to a whole body training program.
0:33.7	So one of the mistakes practitioners will make is they'll look at this study and they'll say,
0:38.3	that's not how I would train.
0:40.0	I would do more exercises so I wouldn't use it.
0:42.3	And I agree that's not how you would train, but you would look at the concepts. Hello and welcome to another episode of Sigma Nutrition Radio.
1:07.2	We're at episode 212 of the podcast, our very first episode of 2018. So a very happy new year
1:15.0	to all your regular listeners. Today's episode is another research breakdown episode when we're
1:21.9	going to particularly look at two research papers that I will link up in the show notes. So a paper by Think and another paper by Merlacets.
1:30.5	I'll link both of those at the show notes page at sigmautrition.com
1:34.0	slash episode 212.
1:36.7	And really they're just going to be a way into some more deeper areas related to strength
1:41.2	training.
1:42.2	So we're going to look at drop sets.
1:43.8	We're going to look at concurrent
1:44.7	training, cardio for someone who's in a strength sport and so on. But really it's a way to get a
1:49.6	broader discussion with Dr. Zordos on really understanding research as conceptual in nature.
1:56.9	And it's a big thing that he preaches a lot. And it's a, I think, an exceptionally important topic about how when we're looking at studies and if we want to be evidence based and use them in practice, we're not going to try and take a specific indiretion of study and say, we need to be using this. Instead, we're going to look at the overall study or the overall group of studies and try and pick out what concepts are these
2:19.3	designed to tell us about and what can we actually take from this and then start formulating
2:24.2	ways that maybe this informs our practice and it's such an important topic and Mike does a great
2:29.0	job of breaking this down so I think this is extremely important topic if you want to base your own training on
	...

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