Episode Details

• Overview of the REC Conference (Speakers are named in the audio)
• Long-term effects of strength training: research and findings
• Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine Aschwanden
  • Recovery as a business
  • Does more recovery work = the ability to train more?
  • Top recovery methods
• How to use social media
• Your brand as a business
• Time-efficient strategies for training
• Multi-joint vs. single-joint exercises of hypertrophy
• The minimum effective dose for increases in strength
• Protein around a workout and how beneficial is supplementing protein
• Training to failure and hypertrophy gains
• Hormone hypothesis
• The role of effort with supervision in resistance training: failure vs. non-failure
• Review on variations of exercise
• Mentioned article: Does Lifting Boost Testosterone – at T-Nation

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.

Speaker Information

Dr James Fisher

Dr Brad Broenfeld (Schoenfeld)

Dr Stu Phillips

Dr James Steele

Andrew Coates

Kristin Rowell 

Luke Carlson

Discover Strength 

Dr Pak

Christie Aschwanden

Selected References

Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., . . . Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living, 3, 713655. doi:10.3389/fspor.2021.713655

Angleri, V., Damas, F., Phillips, S. M., Selistre-de-Araujo, H. S., Cornachione, A. S., Stotzer, U. S., . . . Libardi, C. A. (2022). Resistance training variable manipulations are less relevant than intrinsic biology in affecting muscle fiber hypertrophy. Scand J Med Sci Sports, 32(5), 821-832. doi:10.1111/sms.14134

Barbalho, M., Coswig, V. S., Steele, J., Fisher, J. P., Giessing, J., & Gentil, P. (2020). Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More? Int J Sports Physiol Perform, 15(2), 268-277. doi:10.1123/ijspp.2018-0914

Behm, D. G., Alizadeh, S., Hadjizedah Anvar, S., Hanlon, C., Ramsay, E., Mahmoud, M. M. I., . . . Steele, J. (2021). Non-local Muscle Fatigue Effects on Muscle Strength, Power, and Endurance in Healthy Individuals: A Systematic Review with Meta-analysis. Sports Med, 51(9), 1893-1907. doi:10.1007/s40279-021-01456-3

Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 37(3), 551-554. doi:10.1139/h2012-022

Burd, N. A., M