Mechanical Tension for Hypertrophy and Strategic Food Selection (Episode 98)

Описание: Mechanical tension, muscle damage, and metabolic stress are often viewed as the key stimuli for muscle hypertrophy. A new study asserts that mechanical activation of fast-twitch muscle fibers is the strongest determinant of muscle hypertrophy, which suggests that mechanical tension is the most noteworthy stimulus for muscle growth. This is an intuitive idea, but Greg’s segment explains why the results of this study fail to support the conclusions that were stated in the paper (and shared widely on social media).

After that, Eric presents a segment that’s all about food selection. As flexible dieting and “IIFYM” continue to gain popularity, it’s indisputable that dieters can succeed using a virtually limitless variety of food sources, as long as they (approximately) hit their calorie or macro targets consistently. While it’s very true that dieters enjoy a great deal of flexibility in their food choices, this doesn’t mean that food source selection is irrelevant or inconsequential. In Eric’s segment, he discusses some evidence-based guidance for making food choices to facilitate a smoother dieting experience.


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TIME STAMPS

0:00 Intro/Announcements

2:15 Shampoo versus conditioner

6:10 Artificial intelligence for summarizing research
https://consensus.app/
https://elicit.org/

16:01 What’s the primary mechanism of muscle hypertrophy?

20:32 Confirmation bias

22:46 Abstract and summary of new study by Hatanaka and Ishii
https://www.jstage.jst.go.jp/article/...

27:47 Estimating the mechanical activation of fast twitch muscle fibers

31:33 How validation studies work

34:30 Exploring the equations used to estimate mechanical activation of fast twitch muscle fibers
https://www.jstage.jst.go.jp/article/...

41:18 Implications of the model used by Hatanaka and Ishii

48:07 Comparing and contrasting with longitudinal data
https://www.ncbi.nlm.nih.gov/pubmed/3...

50:28 Conclusions

58:25 Flexible dieting and “IIFYM” work, but specific food selection still matters

1:05:24 Regulation of food intake

1:15:53 The satiety index
https://pubmed.ncbi.nlm.nih.gov/7498104/

1:18:43 Effect Of Different Food Groups On Energy Intake Within And Between Individuals
https://link.springer.com/article/10....

1:28:10 Some key food characteristics to consider
https://pubmed.ncbi.nlm.nih.gov/31105...
https://pubmed.ncbi.nlm.nih.gov/35285...
https://pubmed.ncbi.nlm.nih.gov/35488...

1:32:10 Practical applications