MASS Office Hours

In this episode of MASS Office Hours Live, Dr. Eric Trexler welcomes special guest Dr. Lauren Colenso-Semple, who recently defended her PhD dissertation on the influence of ovarian hormones on skeletal muscle adaptations to exercise. Trexler first discusses the importance of properly interpreting scientific evidence and understanding the hierarchy of evidence, using recent MASS articles on time-restricted eating and apple cider vinegar for weight loss as examples. The episode then transitions into a Q&A segment, covering topics such as leveraging a psychology degree to become a personal trainer, perceived muscle atrophy during specialization phases, the caloric value of dietary protein used for synthesis, the relationship between abdominal skinfold thickness and visible abs, training during pregnancy, intermittent fasting/time-restricted eating, and much more. The hosts also engage in an in-depth discussion on whether men and women should be trained differently, considering the available evidence, practical factors, and the influence of sociological aspects and client expectations on program design. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 - Intro 0:42 - Colenso-Semple discusses her dissertation research on the influence of ovarian hormones on skeletal muscle adaptations to exercise 8:27 - Announcement: Mike Zourdos will be hosting a live subscriber-only video on Monday, May 6th at 9am ET about prescribing training 10:24 - Discussion about interpreting science and the hierarchy of evidence, using examples from recent MASS articles on time-restricted eating and apple cider vinegar for weight loss 38:04 - Q&A from the live chat begins 38:18 - Question about leveraging a psychology degree to transition into personal training 43:57 - Question about why muscles might appear to shrink/flatten during a specialization phase 49:36 - Question about why dietary protein is counted toward total calories despite some being used for protein synthesis 55:51 - Question about training and nutrition recommendations during pregnancy 1:00:19 - Discussion of psychological factors that can influence subjective perceptions of muscle growth or loss 1:03:02 - Question about intermittent fasting / time restricted feeding 1:10:56 - Question about the relationship between abdominal skinfold thickness and visible abs 1:16:53 - Question about whether men and women should be trained differently; discussion of evidence, practical considerations, and the influence of sociological factors and client expectations

In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a comprehensive discussion on the topic of mini cuts, exploring their definition, common justifications for their use, and the hosts' perspectives on their potential benefits and drawbacks. The conversation then shifts to answering a variety of listener questions from the live chat, covering nutrition-related topics such as blood sugar management in healthy individuals, the necessity of a "maintenance" phase between bulking and cutting, saturated fat intake recommendations for high-calorie diets, fiber intake guidelines, and strategies for troubleshooting gastrointestinal issues related to specific foods. The hosts also address training-related questions, including the role of unilateral exercises in preventing muscle imbalances and injuries, optimal rep ranges for specific adaptations, high-frequency training for smaller muscle groups, and the challenge of distinguishing between diet fatigue and pushing beyond one's lower intervention point during a cutting phase. Trexler and Helms round out the episode by discussing the concept of energy compensation in the context of high-energy expenditure sports, touching on research related to metabolic ceilings and the limits of sustainable energy expenditure, as well as the notion of low energy availability in athletes. You can download the free time-efficient training guide here: https://massresearchreview.com The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 - Intro 0:40 - Helms discusses his recent trip to Australia for the Sports Nutrition Association conference 8:16 - Discussion on mini cuts - what they are, why people use them, and Trexler and Helms' thoughts on their utility and drawbacks 39:18 - Q&A from the live chat begins 42:29 - Question about whether blood sugar spikes should be minimized in healthy individuals 44:13 - Question about whether a break is needed between bulking and cutting phases for muscle to "solidify" 49:12 - Does being sick accelerate muscle loss while in a caloric deficit? 52:26 - Question about whether unilateral exercises are needed to prevent muscle imbalances and injuries 56:42 - Question about how to determine optimal high rep ranges for specific benefits 1:01:38 - Question about saturated fat intake recommendations for individuals with very high calorie needs 1:03:46 - Question about fiber intake recommendations and troubleshooting GI issues that may be related to certain foods 1:13:27 - Question about distinguishing between diet fatigue and pushing past one's lower intervention point when cutting 1:16:55 - Question about training smaller muscles with high frequency and volume 1:18:26 - Question about whether energy compensation can be overcome with high energy expenditure sports; Trexler discusses research on metabolic ceilings and limits to sustainable energy expenditure

In this episode of MASS Office Hours Live, Dr. Eric Trexler and special guest Dr. Mike Zourdos celebrate the 7th anniversary of MASS by walking viewers through a new (free) training guide on time-efficient upper body training techniques, including rest-pause sets, supersets, and drop sets. Trexler then delves into a thorough discussion of weight loss mechanisms, the role of calorie balance, the importance of overall dietary patterns, and how the gut microbiome may impact energy extraction from food. Eric and Mike proceed to answer a variety of listener questions from the live chat, covering topics such as the use of appendicular lean mass in DEXA scans, optimal fruit and vegetable intake, the protein leverage hypothesis and obesity, physiological differences between cycling and running, the impact of pre-game rituals on performance and psychological readiness, the viability of powerbuilding as a long-term training approach, and the distinction between work capacity and conditioning. Throughout the episode, Trexler and Zourdos provide evidence-based insights and practical applications for fitness enthusiasts and professionals alike. You can download the free time-efficient training guide here: https://massresearchreview.com/ The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 - Intro 3:17 - Zourdos walks through the new free MASS training guide on time-efficient training techniques for the upper body, including rest-pause sets, supersets, and drop sets 17:06 - Trexler answers a listener question about core mechanisms of weight loss, different diets and foods, and exercise - discusses calorie balance, energy density of foods, importance of overall dietary patterns, and research on how the gut microbiome may impact energy extraction from food 37:24 - Q&A from the live chat begins 39:38 - Question about using only appendicular lean mass from DEXA scans to assess lean mass changes 45:03 - Question about fruit and vegetable intake - how much is optimal and when do benefits plateau? 51:07 - Question about the protein leverage hypothesis as an explanation for the obesity epidemic 57:05 - Question about optimal carbohydrate intake for lifters 58:37 - Question about environmentally sustainable diets 1:01:46 - Question about performance and physiological differences between cycling and running 1:04:04 - Question about the impact of pre-lift/pre-game rituals and routines on performance and psychological readiness 1:16:07 - Question about powerbuilding as a long-term training approach vs periodized strength and hypertrophy blocks 1:19:39 - Question about the difference between work capacity and conditioning

In this episode of MASS Office Hours Live, Dr. Eric Trexler and Dr. Eric Helms dive into a recent study exploring the use of expandable gel capsules taken before meals as a strategy to reduce energy intake and promote weight loss. The duo then discusses potential ways to apply these findings in practice, such as utilizing whole food, protein shake, or water preloads before meals to enhance satiety and reduce overall food intake. The conversation then shifts to protein intake recommendations for bodybuilders during a cutting phase, with Helms offering insights on when and how to adjust protein levels based on individual needs and goals. The episode concludes with a rapid-fire Q&A segment, addressing topics such as building neck musculature while minimizing sleep apnea risk, the recent surge in baseball elbow injuries, and the coursework requirements for pursuing a health-related graduate degree with an unrelated undergraduate background. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 - Intro 1:16 - Trexler discusses a recent study on consuming expandable gel capsules before meals to reduce energy intake, followed by discussion of energy density and water, protein, and whole food preloads 37:18 - Trexler and Helms discuss protein intakes for prepping bodybuilders and when to increase protein during a cut 50:46 - Rapid fire Q&A begins 51:13 - Question about building neck musculature and risk of sleep apnea 54:15 - Question about the current wave of baseball elbow injuries in MLB 56:33 - Question about coursework needed for a health-related graduate degree with an unrelated undergrad degree

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms dive into the psychology of refeeds in bodybuilding, discussing a recent study that found relationships between intuitive eating skills, emotional coping ability, and controlled calorie intake during refeed meals. They also touch on the evolving research on physiological benefits of refeeds and diet breaks, and the importance of individualization in approach. Listener questions are addressed, including the viability of using refeeds while staying lean year-round, the utility of "fat loss sprints," thoughts on measuring cortisol, and the trustworthiness of GMP certification for supplements. The episode concludes with a discussion on the differences and similarities between competitive bodybuilding, recreational/"Instagram" bodybuilding, and general fat loss, with Helms noting key distinctions in process and end goals, but emphasizing that anyone can claim the bodybuilder title. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 - Intro 2:00 - Helms notes research in the field is building upon previous work, allowing more advanced topics to be explored now compared to 10 years ago. 5:02 - Overview of ways listeners can engage with and support the podcast. 6:02 - Main topic introduced: The psychology of refeeds in bodybuilding. 9:31 - Helms reviews a recent study he covered in MASS on adaptive eating and refeeds in bodybuilders. 16:35 - Discussion of the study design and how the refeeds were implemented. 19:08 - Review of the psychometric scales used in the study to assess mindful eating, intuitive eating, hunger, and stress coping strategies. 25:58 - Key findings. 31:55 - Practical takeaways. 34:31 - Trexler shares how his perspective on refeeds has evolved. 37:51 - Importance of self-awareness and only using dietary strategies that align with your individual psychology and readiness. 43:08 - When implementing refeeds, consider the individual's personality. 47:20 - Rapid fire question segment begins. 47:32 - Helms gives his take on "fat loss sprints" - short periods of large deficits with frequent maintenance breaks. Some preliminary data suggests it may be viable for some but individual differences are key. 51:33 - Living at the intersection of BroScience and Real Science. 54:38 - Using refeeds during long-term maintenance phases. 1:00:23 - Neural adaptations to specific exercises and changing exercise selection. 1:05:28 - Helms' thoughts on different progression strategies. 1:09:50 - A listener asks about measuring cortisol to evaluate stress. Trexler advises against it unless directed by a doctor. Discusses cortisol's normal functions and issues with accurate testing. 1:13:56 - Helms is asked about supplement contamination and whether he would trust certified GMP supplements. He explains the differences between basic GMP and third-party certified GMP. 1:18:18 - Final question on differences/similarities between competitive bodybuilding, "Instagram/recreational bodybuilding", and general fat loss. Helms sees them as distinct groups but notes anyone can claim the bodybuilder title. Discusses key differences in the process and end goals between the groups. 1:31:22 - Trexler begins wrapping up the episode, thanking listeners for engaging in the chat and reminding them how to submit questions for future episodes. 1:32:44 - Outro music

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include rest intervals for acute performance, rest intervals for long-term outcomes, factors impacting rest interval length, practical recommendations for rest intervals, adjusting protein intake based on energy expenditure, estimating maintenance calories, accessory lifts for powerlifting, increasing aerobic fitness to improve hypertrophy potential, optimal set volume per session, optimal set volume per week, avoiding the interference effect from concurrent training, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 intro 9:25 rest intervals for acute performance 11:55 rest intervals for long-term outcomes 19:21 factors impacting rest interval length 26:17 practical recommendations for rest intervals 43:04 adjusting protein intake based on energy expenditure 49:33 estimating maintenance calories 56:53 accessory lifts for powerlifting 1:02:52 increasing aerobic fitness to improve hypertrophy potential 1:09:39 optimal set volume per session 1:15:31 optimal set volume per week 1:21:56 avoiding the interference effect from concurrent training

In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include step count goals, leucine threshold theory, minimum dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine for lifters, resistance training and heart health, training to failure while cutting, preserving muscle while cutting, late-night eating and sleep quality, calorie timing and distribution, training while sore, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 intro 1:59 step count goals 15:29 leucine threshold theory 29:35 minimum dietary fat needs 43:47 supplements for vegan lifters 45:45 intra-workout carb supplementation 50:57 beta-alanine for lifters 52:34 resistance training and heart health 1:00:56 training to failure while cutting 1:02:05 preserving muscle while cutting 1:03:19 late-night eating and sleep quality 1:07:25 training while sore 1:14:30 calorie timing and distribution 1:23:05 determining if you’re in a calorie deficit 1:26:20 favorite ice cream 1:29:19 productivity tips

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include stretch-mediated hypertrophy, lengthened partials, mindfulness, optimal lengths for bulking and cutting phases, natural limits for strength and muscularity, maintenance blocks in training, improving sleep quality, Ramadan fasting, back training, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 Intro 3:52 Stretch-mediate hypertrophy 39:38 Why mechanistic speculation is risky 41:47 Why replication is important in science 46:53 Dealing with recurring setbacks in the gym (illness, injury) 52:31 The role of mindfulness in fitness 1:02:32 Optimal lengths for bulking and cutting phases 1:05:07 Natural limits for strength and muscularity 1:12:42 Are prolonged “maintenance blocks” necessary in your training? 1:16:37 Pursuing a graduate degree in exercise science 1:18:50 Growing your arms 1:22:42 Improving sleep quality 1:26:55 Ramadan fasting 1:33:20 Back training

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include Progressive overload strategies, zone 2 cardio and interference effect, the importance of rest days, doing velocity work during rest periods, stretch-induced hypertrophy with low loads, specialization blocks, eccentric versus concentric training, creatine and sleep quality, the importance of carbohydrate, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://massresearchreview.com/office-hours/ Time stamps: 0:00 Introduction 3:22 Progressive overload strategies 7:29 Pre-planned absolute or percentage progression 12:26 Progression based upon RIR or velocity 23:19 Plus set (AMRAP) performance 28:25 Tying Load Progression to a Set Benchmark 35:25 Tying Load Progression to a Rep Benchmark 44:17 Stretch-induced hypertrophy with low loads 47:01 Zone 2 cardio and interference effect 52:36 Maintaining strength/muscle during specialization blocks 1:00:38 Are rest days absolutely necessary? 1:08:12 Eccentric versus concentric training 1:10:12 Going to sleep with depleted glycogen stores: good or bad? 1:12:22 Carbs for explosive performance 1:15:29 Velocity work during rest periods 1:19:33 Protein quality scores: worth worrying about 1:21:44 Creatine and sleep quality 1:24:57 How much growth was observed in the “52 sets/week” study?

The MASS team is taking this week off, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 6, Issue 7 of the MASS Research Review. In the fitness industry many claim that with their system, supplement, or coaching, you can have your lean, dream body 24/7. While some get really lean, few, including bodybuilders, maintain a shredded physique year round. Why is this? Are there inevitable physiological consequences that make it very difficult to stay really lean, or are people just doing it wrong? In this audio discussion, Dr. Helms (who is joined by Dr. Trexler) takes a nuanced look at the challenges associated with getting (and staying lean), and some of the limiting factors that threaten our ability to stay shredded for extended periods of time. We'll be back to live episodes at 7pm (eastern time) on Wednesday, March 6th. If you'd like to submit a question for a future episode, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include ultra-processed foods, plant-based diets, food swaps, antioxidants, set volume, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Times stamps: 0:00 Introduction 6:42 Ultra-processed foods 21:30 Plant-based diets 26:20 Are plant-based proteins healthier than animal-based? 33:24 Are “food swaps” a viable weight loss strategy? 44:45 Training adjustments for older lifters 53:18 Optimal set volume for muscle growth 56:26 Relationship between capillary density and hypertrophy 1:02:41 Is electrolyte supplementation beneficial? 1:05:25 Training volume during an energy deficit 1:08:49 Will antioxidants from fruits and vegetables interfere with gains? 1:10:39 Should you limit post-workout fiber? 1:11:57 Shifting your body-fat “set point” 1:20:34 Does a better pump yield better growth?

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include rest pause training, myo-reps, rest redistribution sets, cluster sets, super sets, drop sets, CNS fatigue, exercise order, protein distribution, biological “set points” for fat and muscle mass, the minimum effective training dose for muscle growth, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Times stamps: 0:00 Introduction 4:27 Six popular programming strategies 10:00 Rest pause training 15:07 Myo-reps 23:05 Rest redistribution sets 27:25 Cluster sets 30:21 Time between reps during AMRAP testing 36:40 Super sets 43:57 Drop sets 53:27 CNS fatigue 1:00:04 Protein distribution and muscle growth 1:04:07 Exercise order / pre-exhausting for strength and hypertrophy 1:10:06 How can you tell if a hypertrophy program is working? 1:11:36 Minimum effective dose for muscle growth (sets per week) 1:14:49 Underrated machines/equipment/exercises 1:21:47 Considerations for strength training with history of anorexia nervosa 1:27:50 Biological “set points” for fat and muscle mass 1:35:00 Timing of lengthened partials

In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include training for peri- and post-menopausal women, the pros and cons of caffeine, low energy availability and related factors that impact endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, what to do when you’re “skinny fat,” cluster sets versus straight sets for hypertrophy, favorite exercise machines, training (and dieting) through or around minor injuries, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Times stamps: 0:00 Introduction 1:51 Training for peri- and post-menopausal women 18:19 The pros and cons of caffeine 42:26 Low energy availability and related factors that impact endocrine system 58:23 Managing side effects of creatine 1:01:07 Sex differences in fatigue and training volume 1:05:33 What to do when you’re “skinny fat” 1:10:29 Cluster sets versus straight sets for hypertrophy 1:16:08 Favorite exercise machines 1:20:56 Training (and dieting) through or around minor injuries

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include food tracking, alternatives to food tracking, the ramifications of trying to stay very lean for extended periods of time, principles of hypertrophy training, metabolically healthy obesity, and much more.The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Times stamps: 0:00 Introduction 1:22 Helms travel update 4:15 Is macro tracking the only route to sustainable weight loss? 20:40 Step count tracking accuracy 22:53 Can you maximize hypertrophy if you’re only doing group classes like bodypump? 30:06 What's the story behind the "fat but fit" paradox? 35:08 When bulking, which macro(s) should be used to create surplus? 41:07 Using velocity as a proxy for RPE/RIR 43:12 Issues with staying too lean for too long (or trying to) 57:24 Alternating unilateral reps to emphasize loaded stretching

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and “resensitization,” the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction 6:32 Response variation and individualizing training prescriptions. 27:36 Using movement screens to assess capability or injury risk 34:23 Doing a little bit of exercise on a “rest” day 39:10 Protein intake recommendations and consistency across the week. 51:23 Rucking and the interference effect 57:37 Exercise variation and joint pain 1:07:06 Muscle and strength loss during deloads 1:12:25 Volume cycling and “resensitization” 1:22:31 Effects of alcohol on metabolism and body composition. 1:27:42 Recommendations from Eric’s bookshelf 1:30:49 The pros and cons of caffeine

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include bulking calories, pursuing fat loss in the context of negative body image, creatine, contaminants in protein powders, sleep, pre-exercise stretching, optimal training frequency for hypertrophy, a comprehensive approach to volume progression, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction 2:16 Optimal caloric surplus for hypertrophy 20:19 Pursuing fat loss in the context of negative body image 37:34 Creatine hydrochloride versus creatine monohydrate 40:37 Contaminants in animal-based and plant-based protein powders 45:28 Diet versus exercise for weight loss 50:26 Splits versus whole-body training 58:56 Cortisol blockers 1:00:05 Impact of reduced sleep after a tough workout 1:01:09 Effects of pre-exercise stretching 1:03:11 Relative energy deficiency in sport (RED-S) versus “malnutrition” 1:10:31 Optimal training frequency for hypertrophy 1:13:08 A comprehensive approach to volume progression

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include lifting recommendations for endurance athletes, heart rate zones for lifting, lower back training, finding the right amount of set volume, troubleshooting training plateaus, sacrificing sleep to increase training frequency/volume, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on January 17. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Intro 1:48 Lifting recommendations for endurance athletes 9:53 Heart rate zones for lifting 18:39 Glycine and water retention 21:44 Direct lower back training 26:45 Optimal body-fat range for building muscle 32:20 Spinal erector training (proximity to failure) 34:14 Lifting for bone density 39:22 Finding the optimal set volume for you 43:40 Troubleshooting a plateau in the gym 48:28 Bodybuilding posing for beginners 52:17 Is total workout time a good proxy for managing volume, intensity, and rest periods? 1:00:31 Sacrificing sleep to increase training frequency/volume 1:11:14 Training around a foot injury

In this episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple answer questions submitted by listeners and viewers in the live chat. Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, the health effects of low BMI values, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on January 10. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Intro 2:48 Is bulking and cutting necessary? 15:30 Recommended fat intake for sex hormone production and overall health 24:08 Effects of hormonal contraceptives on weight loss 30:20 Effects of alcohol on fitness-related outcomes 39:18 Does amennorhea impact muscle growth? 44:00 Does alcohol impact recovery more in males than females? 50:00 Do some people have higher protein needs than others due to innate genetic differences? 54:58 Are low BMIs actually bad for health? 1:04:20 How can I support health and wellness in my work environment? 1:11:40 How to get back into research/academic work

The MASS team is taking this week off for the holidays, so we’re bringing you a special pre-recorded episode of Office Hours. This video comes from Volume 7, Issue 4 of the MASS Research Review. Prior to the original release of this video, the MASS team had covered self-determination theory, motivation, and other isolated topics related to psychology and coaching. It’s one thing to understand theoretically what autonomy support and being person-centered mean, but it’s another to know how to put them into practice. In this video by Dr. Eric Helms, you’ll learn how to do exactly that. Even if you don’t coach other people, this video may make you better at “coaching” yourself, or may help you assess and evaluate your experiences working with coaches in the past or present. We'll be back to live episodes at 7pm (eastern time) on Wednesday, January 3rd. If you'd like to submit a question for a future episode, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7

In episode #15 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Mike Zourdos. They discuss optimal protein intake per meal, warming up, caffeine and sleep disruption, tracking body weight throughout the menstrual cycle, calorie surplus consistency while bulking, artificial sweeteners, why plateaus occur, how to individualize training and break through plateaus, post-workout nutrition for evening workouts, how to get better at using RPE, and much more. Our next episode will be a pre-recorded episode, and it will be uploaded on Wednesday, December 27th. We'll be back to live episodes at 7pm (eastern time) on Wednesday, January 3rd. If you'd like to submit a question for a future episode, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time Stamps 0:00 Introduction 0:35 New study on protein intake per meal 2:56 MASS CEUs/CECs 5:45 Is warming up worth it? 21:40 Caffeine and sleep disruption 34:27 How to track body weight for regularly menstruating women 36:36 Does your daily surplus need to be consistent while bulking up? 38:43 Do artificial sweeteners cause insulin resistance? 44:15 How to individualize training and break through plateaus 50:16 Why do plateaus occur? 1:00:04 Post-workout nutrition for evening workouts 1:02:30 Non-fitness book recommendation 1:05:35 How to get better at using RPE/RIR