The Stronger By Science Podcast Intuitive Eating, Plyometrics for Hypertrophy, and a Sauna Update
Long-Term Sauna Use
- Two other studies show enhanced recovery and training adaptations after several weeks of sauna use.
- Elite Russian endurance athletes frequently use sauna, suggesting potential benefits despite limited research.
Pre-Competition Stress
- Avoid introducing unaccustomed stressors like sauna right before important competitions or training.
- This advice applies to any new variable, including water cuts or peak week changes.
Plyometrics and Hypertrophy
- Plyometrics, surprisingly, offer small to medium hypertrophy effects, comparable to improvements in jumping and strength.
- Two meta-analyses confirm these findings, challenging common assumptions in fitness.
In today’s episode, Eric shares a sauna update that explores the effects of sauna bathing on exercise recovery and training adaptations. Next, Greg presents a research review segment that covers the surprisingly positive effects of plyometric exercises on muscle hypertrophy. After that, Eric answers a listener’s questions related to intuitive eating, mindful eating, and health at every size. Finally, to play out the show, Eric revisits the topic of cultural life in Ohio.
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TIME STAMPS
Intro/Announcements (0:00)
Q&A: How does sauna bathing impact recovery and training adaptations? (3:54)
- Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna
- Effects of Postexercise Sauna Bathing on Recovery of Swim Performance
- Effect of post-exercise sauna bathing on the endurance performance of competitive male runners
- Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners
- The Prevalence of Use of Various Post-Exercise Recovery Methods after Training among Elite Endurance Athletes
Research Review: Plyometrics for hypertrophy (23:58)
- Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review
- Effect of Plyometric Jump Training on Skeletal Muscle Hypertrophy in Healthy Individuals: A Systematic Review With Multilevel Meta-Analysis
- Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysis
- Smith Machine Curl Throw by Jim Stoppani
Q&A: How can someone claim to use “intuitive eating” within the context of weight loss? (48:56)
Health at every size, body positivity, and embracing body diversity (1:00:27)
To Play Us Out: Update on Ohio culture (1:18:50)
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- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.