Episode Details

This week we've got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a "factory error" in our design that promotes obesity. This is followed by a number of listeners' questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy, biceps contributions to back exercises, hypertrophy considerations for the deadlift exercise, mini-cuts, set-to-set fatigue, energy expenditure limits, "delayed" hypertrophy, how to tell if you're a creatine nonresponder, and velocity-based training.

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Time stamps:

0:00 Intro

5:30 WNBF Worlds recap

15:25 Do Humans Have a "Factory Error" in our Design That Promotes Obesity?

Pontzer 2023 The provisioned primate: patterns of obesity across lemurs, monkeys, apes and humans https://pubmed.ncbi.nlm.nih.gov/37661747/

25:45 How important is the eccentric portion of the lift for hypertrophy?

Roig 2009 The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis https://pubmed.ncbi.nlm.nih.gov/18981046/

Schoenfeld 2010 The mechanisms of muscle hypertrophy and their application to resistance training https://pubmed.ncbi.nlm.nih.gov/20847704/

37:15 Exercises with brace points

Haugen 2023 Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/37582807/

44:56 Biceps functional anatomy during back compound exercises and epistemology

Pelland 2024 The Resistance Training Dose-Response: Meta-Regres