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Το περιεχόμενο παρέχεται από το MASS Research Review. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον MASS Research Review ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
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Ep 312 - Muscle Soreness: What Does It Mean? (ft. Dr. Mike Zourdos)

1:34:56
 
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Manage episode 463912813 series 3553306
Το περιεχόμενο παρέχεται από το MASS Research Review. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον MASS Research Review ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.

In today's episode of Iron Culture, co-hosts Eric Helms and Eric Trexler are joined by MASS colleague Dr. Mike Zourdos. After a brief chat about bodybuilding, powerlifting, and college football news, the crew addresses a number of questions about topics including optimal protein intake, what soreness can (or can't) tell us, detraining & retraining, vegan protein sources, heavy metals in protein supplements, training volume recommendations, pre-sleep meal guidelines, and much more.

The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!

Time stamps:

0:00 Intro music

2:25 Introduction to an episode with a rare Mike Zourdos sighting

Ask your questions here: https://massresearchreview.com/ironculture/

6:30 Helms brings some bodybuilding news (with some college football chat)

17:15 2025 2025 Sheffield Powerlifting Championships recap

20:35 Preview for a future episode with Dr Refalo on recently published protein meta-regression

Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx

21:55 Q&A 1 Rapid bounce back from a series of unfortunate events

27:51 Q&A 2 Is soreness useful for determining volume?

Gomes 2019 High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men https://pubmed.ncbi.nlm.nih.gov/29489727/

40:25 Q&A 3 Protein ‘rapid fire’: vegan options, protein supplementation, and heavy metal contamination

Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187864/

1:06:10 Q&A 4 Strength progress, muscle growth and neurological adaptations

Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460

Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/28755103/

1:13:06 Q&A 5 Individual volume recommendation specificity

1:25:01 Q&A 6 Pre-sleep meal timing and other habits for sleep quality

1:36:07 Closing out and a preview for next week’s live episode

---

Music credit:

Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/

Source: https://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806

Artist: http://incompetech.com/

  continue reading

76 επεισόδια

Artwork
iconΜοίρασέ το
 
Manage episode 463912813 series 3553306
Το περιεχόμενο παρέχεται από το MASS Research Review. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον MASS Research Review ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.

In today's episode of Iron Culture, co-hosts Eric Helms and Eric Trexler are joined by MASS colleague Dr. Mike Zourdos. After a brief chat about bodybuilding, powerlifting, and college football news, the crew addresses a number of questions about topics including optimal protein intake, what soreness can (or can't) tell us, detraining & retraining, vegan protein sources, heavy metals in protein supplements, training volume recommendations, pre-sleep meal guidelines, and much more.

The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!

Time stamps:

0:00 Intro music

2:25 Introduction to an episode with a rare Mike Zourdos sighting

Ask your questions here: https://massresearchreview.com/ironculture/

6:30 Helms brings some bodybuilding news (with some college football chat)

17:15 2025 2025 Sheffield Powerlifting Championships recap

20:35 Preview for a future episode with Dr Refalo on recently published protein meta-regression

Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx

21:55 Q&A 1 Rapid bounce back from a series of unfortunate events

27:51 Q&A 2 Is soreness useful for determining volume?

Gomes 2019 High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men https://pubmed.ncbi.nlm.nih.gov/29489727/

40:25 Q&A 3 Protein ‘rapid fire’: vegan options, protein supplementation, and heavy metal contamination

Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187864/

1:06:10 Q&A 4 Strength progress, muscle growth and neurological adaptations

Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460

Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/28755103/

1:13:06 Q&A 5 Individual volume recommendation specificity

1:25:01 Q&A 6 Pre-sleep meal timing and other habits for sleep quality

1:36:07 Closing out and a preview for next week’s live episode

---

Music credit:

Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/

Source: https://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806

Artist: http://incompetech.com/

  continue reading

76 επεισόδια

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