Stretch-Mediated Hypertrophy and Reverse Dieting (Ep 96)

Описание: We’re officially back for a brand new season! In today’s episode, Greg discusses the research behind how resistance training range of motion impacts muscle growth, with a special focus on stretch-mediated hypertrophy. After that, Eric dives deep into the topic of reverse dieting, which is often touted as a remedy for metabolic adaptation and a strategy to facilitate easier and more sustainable weight loss. However, this popular approach was originally driven by industry marketing rather than scientific evidence. Eric’s segment explores the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. He also explains why reverse dieting often appears to work in the short term while falling flat in the long term, and why a simple maintenance phase is a better option than reverse dieting.

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*TIME STAMPS*

0:00 Intro/Announcements

5:27 Opening segment: mandatory open-access academic publishing
https://www.science.org/content/artic...

19:15 Greg’s segment: stretch-mediated hypertrophy
References:
https://www.instagram.com/p/Ch7ZU_qOc...
https://pubmed.ncbi.nlm.nih.gov/23604...
https://pubmed.ncbi.nlm.nih.gov/33977...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://onlinelibrary.wiley.com/doi/1...
https://www.frontiersin.org/articles/...

21:58 Partial versus full-ROM for hypertrophy

24:08 Partial ROM at different muscle lengths

29:10 Loaded stretching for calf growth

36:13 “Proof-of-concept” studies

37:57 More intensive calf stretching for hypertrophy

49:32 Eric’s segment: reverse dieting
References:
www.macrofactorapp.com/reverse-dieting/

53:07 Potential conflicts of interest and background information

56:42 Overview of metabolic adaptation and relative energy deficiency

1:00:49 The theoretical basis (and resulting claims) for reverse dieting

1:05:29 Pertinent questions to be answered in this segment

1:06:41 Metabolic adaptation versus metabolic damage

1:11:20 To what extent does metabolic adaptation actually interfere with weight loss and weight maintenance?

1:21:17 Is dieting with a higher calorie target actually easier?

1:24:07 Why the metabolic phenotype research casts serious doubts on reverse dieting

1:33:20 Empirical data from physique athletes

1:38:22 Overfeeding at natural body weight versus weight regain after dieting

1:47:15 Empirical data from the Minnesota Starvation Experiment

1:53:26 Important clarifications

1:54:56 Illusions that make reverse dieting seem way more effective than it is

2:18:56 Is there ever a good reason to reverse diet?

2:23:52 Practical applications and conclusions