The Stronger By Science Podcast Immune Function, Home-Based Workouts, Fat Burners, and Lifting with Long Limbs
Mar 23, 2020
02:08:03
Bands Maintain Strength And Transfer Rapidly
- Band training can be productive and transfers back to barbell lifts quickly after returning to the gym.
- Gregg trained a summer with bands, lost some bar specificity, then hit PRs within two weeks back under the bar.
Nutrition Guidelines To Protect Tissues During A Cut
- To reduce injury risk while cutting, keep moderate deficits, maintain protein, and avoid excessive training fatigue.
- Eric cites Close et al. 2019: ensure energy sufficiency, adequate protein, vitamin C/D, copper, omega‑3s, calcium; consider creatine and gelatin for connective tissue.
Wider Squat Stance Helps Long Limbs
- Tall or long‑limbed lifters should try wider squat stances or accept slightly shorter ROM on squats.
- Gregg explains wider stance reduces required forward knee travel and forward lean; if hips disagree, use partial squats or leg press for quad hypertrophy.
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Introduction
00:00 • 3min
The Crone of Iris
02:46 • 3min
Is There a Coach's Corner Coming Up?
05:40 • 4min
How to Manage Your Stress and Your Immune Function
09:53 • 2min
The Nutrition Side of Weight Loss
12:15 • 2min
Do You Have Corona Virus?
14:30 • 3min
Corona Virus - Is There a Link?
18:00 • 2min
How to Make the Most of a Home Gym, Right?
20:19 • 2min
You Don't Want to Build a Home?
22:37 • 1min
Hypertrophy Training
24:06 • 5min
Do Pull Ups on Tree Branch?
28:58 • 4min
How to Do Step Ups With Bodyweight for Lower Body Training
32:43 • 5min
How to Get the Most Out of Your Cardio Equipment
37:19 • 2min
How to Train Bench Press With Bands
39:05 • 5min
Upper Back Training Is a Lot Easier Than You Think
43:36 • 3min
Corona Virus - Is There Anything You Can Do About It?
46:09 • 2min
Good News, Only Good Vibes, Good News Stories
47:51 • 4min
Doctor Su's Political Cartoons
52:20 • 2min
Is There Evidence Around Nutrition and Injury Prevention or Recovery?
54:18 • 4min
Should Lifters With Long Legs Train Differently Compared to Someone With Longer Legs?
58:38 • 3min
A Fun Fact About Human Development
01:01:11 • 5min
Sumo Deadlifts Aren't Enough for Power Lifters
01:05:51 • 3min
Hypertrophy Modifications for the Posterior Chain
01:08:36 • 5min
Shoulder Extension Hat for Long Arms?
01:13:08 • 4min
Is There a Sweet Spot for Protein Intake?
01:17:01 • 2min
Nutritional Recommendations for Physique Athletes
01:18:34 • 2min
The Potential Downsides of Going Too High With Protein
01:20:35 • 5min
Do You Need to Eat 500 Grams of Protein Per Day in a School Cafeteria?
01:25:08 • 2min
Dod Fuck Aramark - The Worst?
01:26:55 • 5min
A Strength of Range of Motion in the Bench Press?
01:31:52 • 3min
Bench Press Training for Competitive Power Lifters
01:35:18 • 5min
Do You Have a Hyper Efficient Bench Set Up?
01:39:57 • 2min
Fat Burning Supplements - Is Pedrin a Good Fat Burner?
01:41:56 • 2min
Is a Johimbin a O Really a Stimulant?
01:43:56 • 2min
Are You Addicted to Nicotine?
01:46:13 • 3min
Is Green Tea a Good Weight Loss Supplement?
01:49:29 • 3min
Playing Us Out Now, Gregg
01:52:15 • 5min
How to Cook a Rosoto
01:57:37 • 3min
How to Finish a Rosoto
02:01:00 • 3min
Rice, Cauliflower, Cottage Cheese - Is That a Good Thing?
02:04:07 • 2min
Stronger by Science Podcast - Afd
02:06:07 • 2min
The COVID-19 pandemic has had wide-ranging impacts, with some of those impacts relating to fitness. In today’s episode, Greg and Eric discuss the small, free, easy things you can do to support normal immune function, and how to construct some effective home-based workouts with little to no equipment. After that, they debut a “Good News” segment, which we all could use, followed by a Q&A segment that includes questions about protein intake, lifting with long limbs, eating to support injury prevention (or recovery), bench press range of motion, fat burners, and more. Finally, Greg shares a risotto recipe to play us out, and Eric adds a couple extra tips to take that risotto to the next level.
New article – "How to Make Gains Without a Gym" – https://www.strongerbyscience.com/no-gym/.
If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqa.
If you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators.
Finally, keep an eye out for some extra, off-topic episodes in the days to come.
TIME STAMPS
News and Announcements (0:01:35).
Coach’s Corner (0:06:55).
Supporting immune function (0:07:00).
Home-based workouts with no (or minimal) equipment (0:20:29).
Good News (0:48:20).
Q&A (0:54:18).
- What is the evidence around nutrition and injury prevention or recovery? Specifically, is there any research on prolonged cuts and effect on risk of injury? (0:54:26).
- Should long-limbed lifters train differently than lifters with more typical proportions? Does this advice change if the focus is strength versus hypertrophy? (1:00:05).
- Two protein questions. 1) There are huge discrepancies with protein recommendations. Some organizations recommend as low as 0.36g per pound, but some bodybuilders eat 400-500g per day. Where is the sweet spot, and is it possible to over-do it? 2) For my total daily protein intake, should I only count proteins from animal and dairy sources, since they are considered “high-quality” or “complete” proteins? (1:17:29).
- Is there enough evidence to justify modifying training to include some bench pressing with a particularly long range of motion? For example, adding in some bench pressing with a flatter back arch and narrower grip? (1:30:57).
- I am currently taking a stim-free fat burner with several ingredients, and I feel like it helps curb my appetite. Are these ingredients actually doing anything, or am I just wasting my money? (1:41:13).
To Play Us Out: How to make risotto (1:52:46).
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