Q&A: Muscle size and strength, advice for minimalistic workout routines, and training to failure

In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to podcast@strongerbyscience.com.

TIME STAMPS

Intro (0:00)

Fat bear week champion reveal (0:23)

Recommended products and more from the SBS team (3:51)

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• 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.
• Send your Q&A questions to podcast@strongerbyscience.com

How close do you need to be to your macro targets? (11:15)

• Episode 103: “Misapplications of Popular Weight Loss Advice”

Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable? (22:00)

• First article on the topic: https://www.strongerbyscience.com/size-vs-strength/
• More recent article on the topic: https://www.strongerbyscience.com/muscle-strength-gains/
• Muscle growth IS important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01107-8
• Muscle growth is NOT important for strength gains: https://link.springer.com/article/10.1007/s40279-019-01106-9

Advice for minimalistic workout routines (37:03)

• Hayden and Pak’s article: https://www.strongerbyscience.com/training-for-time-poor/
• Exercise quantity and longevity: https://www.strongerbyscience.com/exercise-longevity/
• Bickel paper: https://pubmed.ncbi.nlm.nih.gov/21131862/
• Other relevant articles: https://www.strongerbyscience.com/detraining/
• Minimum effective dose meta: https://pubmed.ncbi.nlm.nih.gov/31797219/
• Pak’s PhD research on the topic: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

Thoughts on training to failure (both hypertrophy and fatigue) (57:16)

• Recent meta-regression: https://sportrxiv.org/index.php/server/preprint/view/295/590
• Prior article on “Effective Reps” (main point – distinction between studies on trained and untrained subjects): https://www.strongerbyscience.com/effective-reps/
• Martorelli study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505097/
• MASS article on eccentric vs. concentric muscle damage over time: https://www.massmember.com/products/mass-subscription/categories/4304723/posts/14560693
• Study covered in the MASS article: https://pubmed.ncbi.nlm.nih.gov/33156414/

Will CrossFit training help me continue to get stronger and improve endurance? (1:26:48)

• CrossFit systematic review: https://journals.sagepub.com/doi/full/10.1177/2165079916685568

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• 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.