The Stronger By Science Podcast

Q&A: Muscle size and strength, advice for minimalistic workout routines, and training to failure

Episode Summary

In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to podcast@strongerbyscience.com.

Episode Notes

TIME STAMPS

Intro (0:00)

Fat bear week champion reveal (0:23)

Recommended products and more from the SBS team (3:51)

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Send your Q&A questions to podcast@strongerbyscience.com

How close do you need to be to your macro targets? (11:15)

Episode 103: “Misapplications of Popular Weight Loss Advice”

Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable? (22:00)

First article on the topic: https://www.strongerbyscience.com/size-vs-strength/
More recent article on the topic: https://www.strongerbyscience.com/muscle-strength-gains/
Muscle growth IS important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01107-8
Muscle growth is NOT important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01106-9

Advice for minimalistic workout routines (37:03)

Hayden and Pak’s article: https://www.strongerbyscience.com/training-for-time-poor/
Exercise quantity and longevity: https://www.strongerbyscience.com/exercise-longevity/
Bickel paper: https://pubmed.ncbi.nlm.nih.gov/21131862/
Other relevant articles: https://www.strongerbyscience.com/detraining/
Minimum effective dose meta: https://pubmed.ncbi.nlm.nih.gov/31797219/
Pak’s PhD research on the topic: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

Thoughts on training to failure (both hypertrophy and fatigue) (57:16)

Recent meta-regression: https://sportrxiv.org/index.php/server/preprint/view/295/590
Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): https://www.strongerbyscience.com/effective-reps/
Martorelli study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505097/
MASS article on eccentric vs. concentric muscle damage over time: https://www.massmember.com/products/mass-subscription/categories/4304723/posts/14560693
Study covered in the MASS article: https://pubmed.ncbi.nlm.nih.gov/33156414/

Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48)

CrossFit systematic review: https://journals.sagepub.com/doi/full/10.1177/2165079916685568