Recent Research Roundup | ETP#41

Eat Train Prosper

Today’s episode is a pilot for a new type of episode we may include monthly on research review roundups where we weigh in on some notably practical research in nutrition and training.

First up a very cool study demonstrating that metabolic rate pretty much stays consistent throughout our 50’s. Then we dig into a very popular topic right now with three studies suggesting that training at longer muscle lengths promotes greater hypertrophy than shorter muscle lengths. Potential uses and practicality for drop sets and intensity training, and then some options and preferences on training split and frequency when strength is the priority.
If you enjoy this style of episode please reach out to either Bryan or Aaron on Instagram and let us know if we should do these semi-regularly. As always, thanks for listening! ✌️
Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com
Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Coaching with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com
Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com
Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Chapters

1. Introduction & Updates (00:00:00)

2. The comfort/safety aspect of hypertrophy vs. strength work (00:15:25)

3. Introducing the Research Roundup segment (00:17:25)

4. Daily energy expenditure through the human life course. Pontzer et al., 2021 (PMID: 34385400) (00:18:13)

5. Research studies on training at long versus short muscle lengths all reporting similar findings. (00:20:57)

6. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Pedrosa et al., 2021 (PMID: 33977835) (00:22:06)

7. Elbow joint angles in elbow flexor unilateral resistance exercise training determine its effects on muscle strength and thickness of trained and non-trained arms. Sato et al., 2021 (PMID: 34616309) (00:22:52)

8. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Maeo et al., 2021 (PMID: 33009197) (00:23:52)

9. Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise. Varovic et al., 2021. (PMID: 34564324) (00:27:42)

10. Electrolytes and particularly sodium intakes levels and hydration (00:33:00)

11. Do we prefer a full body style strength split, upper/lower and why? (00:48:35)