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Training Volume and Muscle Growth: Part 1

So for the last few weeks, I’ve been addressing different issues regarding Brad Schoenfeld’s recent paper suggesting that an incredibly high training volume, far more than have ever been suggested or used by any sane human, give the most growth.  I won’t re-examine the issues I have with it but you can read my first diss track and my second diss track if you’re not got caught up.

Rather, as discussed two weeks ago, I want to now look at the other papers examining the issue of training volume and muscle growth.  As it turns out there are currently 7 of relevance, including Brad’s, of which 2 came out within roughly a week of his.  Since I have a lot to cover, this will take 3 articles to address everything I want to say.  First, a bit of a tangent and this will be a long piece.

Building Scientific Models

While imperfect, mainly due to the fact that scientists are only human, the scientific method is currently the best approach to answer questions about our universe. … Keep Reading

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An Introduction to Dieting Part 2

Continuing from last week’s republication of a chapter on diet from the forthcoming women’s book, I want to take a general look at the issues of dietary restraint, disinhibition and rigid versus flexible dieting attitudes.

Restraint, Disinhibition and Dieting Attitudes

When I talked about stress, I mentioned the concepts of restraint and disinhibition and want to briefly address them again here. Dietary restraint generally describes a concern with overall food intake and may also include deliberately restricting food intake to either generate fat loss or avoid fat gain or regain after a diet. A fairly large body of research has identified potential negatives of having high dietary restraint and I mentioned many of those in Chapter 12. At the same time, in the modern environment, the a majority of people have to exert at least some degree of restraint over their food intake to avoid gaining weight.

To lose weight and fat will always require some degree of dietary restraint.… Keep Reading

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An Introduction to Dieting Part 1

Right or wrong, the fact is that January is when people tend to kick off their attempts to diet, get fit, etc.  Many gripe about this, we can quibble about the relative merit’s of using what is fundamentally an arbitrary date as a starting point but that doesn’t change the reality: the holidays are over and January is when dieting starts (as well, Fat Loss Happens on Monday).  For that reason, among others, I’m going to republish a version of something I originally published in 2015.

This is actually an excerpt from the Women’s Book which I’d note has now been split into two volumes (Volume I is one nutrition, fat loss, etc. and Volume 2 will be about training) of which the first is nearing completion (I promise).   However, it’s undergone enormous rewriting since I originally published it, including the addition of a completely new section.   So I’ve unpublished the original to republish the updated version in two parts over the next two weeks.… Keep Reading

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More from the Mailbag

Ok, I know I promised something special last week but with all of the grinding and gnashing of teeth over the election, I would hate for it to get lost in the noise.  So instead I’ll throw a quick mailbag together which I don’t mind getting lost in that noise.  In today’s questions, I’ll address the idea of reverse cyclical dieting for mass gains, DB’s for growth, muscle gain and metabolic rate in beginners, artificial sweeteners and gut health and yohimbine and water retention.

Reverse Cyclical Dieting for Mass and DBs for Growth

I was thinking if you do like eat 2700-2800 calories or 200-300 calories surplus on Wednesday through Sunday, that could increase muscle growth, because you are in a surplus while muscle protein synthesis is right there.  But you also fast with a ton of protein on Monday/Tuesday so can’t see why you would break down muscles.

also are dumbbell exercises only, a huge problem in the long run for a natural bodybuilder?,… Keep Reading

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Dipping into the Bodyrecomposition Mailbag 2

Since I can’t think of any fascinatingly tedious topic to address this week, I’ll go the lazy route and just go with some questions instead.  Always easier when someone else gives you your topic.

BCAA and Anxiety
Hello, I am trying to treat mild anxiety, fatigue and depression with diet and supplements. I have removed processed foods from my diet, largely removed refined sugar and upped my greens and wholegrain. I am maintaining a good amount of healthy carbohydrates – I read that too little can affect cortisol levels negatively(?). I have also started taking 5g of BCAA every morning and I take Vit B complex every evening. I am not sure if what I am doing is okay? In particular the BCAA -I am reading a lot about tyrosine and phenylalanine and tryptophan – – I am not sure if I am getting these in BCAA, or if I should be getting them!?… Keep Reading