Muscle Hypertrophy - What Does The Science Say? | The ATP Project 423

In this week's podcast Nic and Steve delve into the intricacies of building muscle and uncover some science-backed secrets. From the significance of mindset and proper form to the perpetual debate of muscle size versus strength, Nic and Steve dissect various techniques for effective muscle building, including super sets, drop sets, giant sets, time under tension, and complexes. Explore the elusive mind-muscle connection and examine the latest hypertrophy studies that shed light on optimal training approaches.

As always, this information is not designed to diagnose, treat, prevent, or cure any condition and is for information purposes only - please discuss any information in this podcast with your healthcare professional before making any changes to your current lifestyle.

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00:00:00 – Building Muscle – what does the science say
00:03:52 – The importance of mindset
00:09:38 – The importance of form
00:14:01 – Muscles - size versus strength
00:19:26 – Best ways to build muscle- Hypertrophy
00:26:14 – Super sets
00:27:05 – Drop set
00:30:38 – Giant set
00:32:31 – Time under tension
00:34:05 – Complexes
00:37:53 – Mind-muscle connection
00:39:52 – Hypertrophy study
00:43:22 – Time of Day – does it matter?
00:45:17 – Bulking up
00:50:32 – Carbs and muscle growth?


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REFERENCES

The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial
Zdzieblik D, Jendricke P, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. Int J Environ Res Public Health. 2021 Apr 30;18(9):4837. doi: 10.3390/ijerph18094837. PMID: 33946565; PMCID: PMC8125453.
PMID: 33946565
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Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training
Witard OC, Bannock L, Tipton KD. Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training. Int J Sport Nutr Exerc Metab. 2022 Jan 1;32(1):49-61. doi: 10.1123/ijsnem.2021-0139. Epub 2021 Oct 25. PMID: 34697259.
PMID: 34697259
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The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy Young Males

Pinckaers PJM, Kouw IWK, Gorissen SHM, Houben LHP, Senden JM, Wodzig WKHW, de Groot LCPGM, Verdijk LB, Snijders T, van Loon LJC. The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy Young Males. J Nutr. 2023 Jan 14;152(12):2734-2743. doi: 10.1093/jn/nxac222. PMID: 36170964; PMCID: PMC9839989.

PMID: 36170964
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Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.

PMCID: PMC5852756

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Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review
Bernárdez-Vázquez R, Raya-González J, Castillo D, Beato M. Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Front Sports Act Living. 2022 Jul 4;4:949021. doi: 10.3389/fspor.2022.949021. PMID: 35873210; PMCID: PMC9302196.

PMID: 35873210

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