Built With Science

In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss everything you need to know about intermittent fasting, also known as time restricted feeding in the literature. They'll discuss different ways to implement it, and some situations it may be better suited for to optimize body composition changes.

In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss the least effort you can put into your training and nutrition but still make noticeable gains. Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/

In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss the research around heavy versus light load training for muscle growth. Do you really need to "lift big to get big"? Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/

In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss their opinions on the "natty versus not" movement from the perspective of the origin of the movement and how you should interpret discussions on whether an individual is natural or not. Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/

Various components of form and technique can alter an exercise, such as range of motion, tempo & repetition speed, and posture and positioning (biomechanics). In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss the optimal technique that will result in the most muscle growth possible. Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/

In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss various topics they've changed their minds about over the years as their knowledge and experience have expanded. They also discuss why changing your mind and opinion isn't necessarily bad! Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/

In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss partial range of motion training, specifically training the muscle at a long muscle length and how that can potentially lead to more muscle growth than full range of motion. Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/

In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss things that will slow down the gains you could be making in the gym or those things that'll result in no progress at all or even reduce muscle mass. Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/

With the start of 2024, you might have set some new goals to lose fat or build muscle, but where do you start? In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss how to set your diet up based on your goals. They'll discuss cutting, bulking, and even maingaining, what they are, and how to set up your diet for each phase.

What's even more important than what you do in the gym is what you do afterwards. Muscles grow through rest, and proper recovery is an extremely important part of the muscle building process. In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin dive into the science behind proper recovery. They'll cover what recovery methods ACTUALLY work, as well as overrated methods and methods that might actually hinder growth! Enjoy!

There's a lot of information online about the best way to build muscle and lose fat. But what methods are actually effective, based on science? Today our researchers Daniel Plotkin and Max Coleman share the 10 most overrated and underrated ways to build muscle. Tune in and enjoy!

What is the best workout split to build muscle? Push-pull legs? Upper/lower? Full body workout split? What about the "bro-split" where you train one muscle group each workout? How effective is that? Today, researchers Max Coleman and Daniel Plotkin dive into the science to find out what the best workout split is for natural lifters. The answers may surprise you. Enjoy!

Want to learn some true science-based strategies to make more gains in less time? Researchers Daniel Plotkin and Max Coleman share a few ways to do just that. Within the podcast you'll learn how to effectively cut down your workout time in half (or less) without compromising your muscle growth.

In this episode, researchers Daniel Plotkin and Max Coleman explore the current science behind what builds more muscle - free weights or machines. Free weights, such as barbells and dumbbells, have long been viewed as superior for muscle growth. But is that really the case? Not quite. It seems like machines can be just as effective. But it's important you know the major differences between using machines and free-weights, and what muscle groups benefit the most from either machines or free weights. Enjoy!

In today's podcast, researchers Max Coleman and Daniel Plotkin will dive into the most common mistakes beginners make in the gym. They will touch on:- how avoiding common gym mistakes can speed up progress- why "one size fits all" plans aren't the best- how to individualize your approach for better results- the role nutrition plays in progress- doing the wrong exercises- chasing perfection - how "influencers" and "gurus" are creating a problem...and much more. Enjoy!

The supplement industry is notorious for false promises and outlandish claims. In this episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss the supplements you should stop wasting your money on, based on science. Introduction: Segment 1: Fat Burners - Are They Worth It? Segment 2: The Truth About Creatine Segment 3: BCAAs - Are They Overrated? Segment 4: The Glutamine Myth Segment 5: Proprietary Blends - Know What You're Taking Segment 6: Testosterone Boosters - Separating Fact from Fiction Segment 7: Antioxidants and Muscle Growth Segment 8: Gene-Specific Supplements - The Complexity of Genetics

In this episode, we will discuss the latest science on how much workout volume you need to maximize muscle growth. Segment 1: Introduction and Volume Basics Segment 2: The Importance of Volume Segment 3: Customizing Volume for Individuals Segment 4: Evolution of Volume Over Time Segment 5: Special Considerations for Volume

In this episode we discuss the best supplements to build muscle, based on science. Here's an overview of the supplements we will cover: Segment 1: The Tried and True Supplements Segment 2: The Jury's Still Out Segment 3: Controversial Contenders Segment 4: The "Not Harmful, but Maybe Not Helpful" Category Segment 5: The No-Gos

In this episode, we'll dive into how to build muscle and lose fat at the same time (body recomposition) using the latest science. Here's what we'll cover: - Strategies for creating the right muscle-building environment - Slight/moderate caloric deficit (200-300 kcal) - Optimal protein intake (0.8-1g/lb of BW) - Research supporting higher protein intake, even for women - Consistent daily protein intake for muscle protein synthesis - Benefits of protein powder, supplements - Tailoring training for growth with exercise selection, progressive overload - Weekly set volume (10-20 sets/week), frequency (2x/week per muscle group) - Monitoring progress and technique - Exploring who can benefit from recomp - Favorable candidates include new lifters, overweight individuals, sub-optimized trainees, post-layoff individuals - Mention of potential impact of anabolic compounds and gender differences - Challenges for leaner, more experienced, and older individuals - Balancing muscle gain and fat loss phases, competitive bodybuilding approach - Importance of assessing progress through lifts, photos, and overall changes - Situations where attempting recomping is suitable - Following longer fat loss phases, overcoming insecurities about gaining fat, experimentation before committing - Aligning diligent training during periods of potential weight gain - Emphasizing the significance of sleep and stress management Summary: - Likelihood of recomp success is closely tied to growth sensitivity - There is potential for recomp outside growth-sensitive categories, though optimal results in slower gaining phases - Considering life circumstances and goals for recomp attempts - Vital aspects for successful recomp: adequate protein, training volume, meal spacing, sleep, and stress management

Welcome to the Built with Science podcast, hosted by fitness researchers Max Coleman and Daniel Plotkin! In this episode, we will explore the world of Creatine. In this episode, we break down the science behind Creatine's muscle-boosting power. We'll define what Creatine is, its natural sources, and delve into its functions within muscles. Discover the best way to use Creatine, how to use creatine and the optimal dosage, and the best type of creatine to take. We'll also bust myths about Creatine's health impacts, dehydration claims, and more. Unleash your performance potential as we delve into the strength gains and delve into its cognitive and special population benefits. Enjoy!