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T HE B E ST OF MASS

2 0 18 - 2 0 1 9

MA SS

M ON T H LY A P P L I CAT IO NS IN

S T RE N G T H SP O R T

ER IC HE L MS | G R EG N U C K OL S | MI C HA EL ZO U RDO S

The Reviewers

Eric Helms is a coach, athlete, author, and educator. He is a coach for drug-free strength and

physique competitors at all levels as a part of team 3D Muscle Journey. Eric regularly publishes

peer-reviewed articles in exercise science and nutrition journals on physique and strength sport, in

addition to writing for commercial fitness publications. He’s taught undergraduate- and graduate-

level nutrition and exercise science and speaks internationally at academic and commercial

conferences. He has a B.S. in fitness and wellness, an M.S. in exercise science, a second Master’s

in sports nutrition, a Ph.D. in strength and conditioning, and is a research fellow for the Sports

Performance Research Institute New Zealand at Auckland University of Technology. Eric earned pro status as a natural

bodybuilder with the PNBA in 2011 and competes in the IPF at international-level events as an unequipped powerlifter.

Eric Helms

Greg Nuckols has over a decade of experience under the bar and a B.S. in exercise and sports

science. Greg is currently enrolled in the exercise science M.A. program at the University of North

Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and

242lb classes. He’s trained hundreds of athletes and regular folks, both online and in-person.

He’s written for many of the major magazines and websites in the fitness industry, including Men’s

Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com.

Furthermore, he’s had the opportunity to work with and learn from numerous record holders,

champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief

Content Director for Juggernaut Training Systems and current full-time work on StrongerByScience.com.

Greg Nuckols

Michael (Mike) C. Zourdos, Ph.D, CSCS, is an associate professor in exercise science at Florida

Atlantic University (FAU) in Boca Raton, FL., USA, with a specialization in strength and conditioning

and skeletal muscle physiology. He earned his Ph.D. in exercise physiology from The Florida State

University (FSU) in 2012 under the guidance of Dr. Jeong-Su Kim. Prior to attending FSU, Mike

received his B.S. in exercise science from Marietta College and M.S. in applied health physiology

from Salisbury University. Mike served as the head powerlifting coach of FSU’s 2011 and 2012

state championship teams. As an associate professor at FAU, Mike is the director of the FAU

Muscle Physiology Research Laboratory. He also competes as a powerlifter in the USAPL, and

among his best competition lifts is a 230kg (507lbs) raw squat at a body weight of 76kg. Mike

owns the company Training Revolution, LLC., where he has coached more than 100 lifters, including a USAPL open

division national champion.

Michael C. Zourdos

Letter from the Reviewers

Since we launched MASS in April 2017, we’ve published 25 issues – that’s about 225

articles and videos, 2,000 pages of content, 150 audio roundtable episodes, 500 illustrative

graphics, and 50 hours of video. We offer CEUs for two top organizations: NSCA and

NASM. As of April 2019, we have more than 2,850 active subscribers. (Not a subscriber

yet? Join here.)

And we’re just getting started.

elcome to the 2018-2019 “Best Of ” issue of MASS! Whether this is the first

time you’re getting a peek inside our research review or you’ve been subscribed

since day 1, we think you’ll love what you find in this special edition of MASS.

What you’ll find in these pages is a glimpse at some of our favorite content from the

second year of MASS, but you can be confident that every issue is packed with rigorously

examined and visually stunning reviews of the research that’s most relevant to strength and

physique athletes, coaches, and enthusiasts.

If you (or your clients) want to build muscle, get stronger, and/or drop fat as efficiently

and effectively as possible, MASS is for you. We know you want to stay on top of the re-

search, but doing so can be time-consuming, expensive, and confusing. That’s why we do

all the heavy lifting for you and distill the most important findings into an easy-to-read

monthly digest.

This free issue should give you an idea of what you can expect from MASS. In our written

pieces, we cover blood-flow restriction training, failure training, energy availability during

weight loss, the impact of hormonal contraceptives on strength gains, power training, and

role of training in appetite and weight control, and the science of muscle memory.

In our unique video content, Mike examines how to troubleshoot training programs and

make evidence-based adjustments went life gets in the way of training. Eric tackles the

topic of sustainable motivation for sport and fitness, showing you what you should (and

shouldn’t focus) on if you want to stay in your sport long-term.

Each issue will tackle new questions like these, keeping you up to date with the current

research and giving you a thorough understanding of the best science-based practices. We

hope you enjoy it, and we hope you’ll subscribe so you can stay on the cutting edge of our

field to get the best results possible for yourself or your clients.

Thanks so much for reading.

The MASS Team

Eric, Greg, and Mike

Table of Contents

BY G R E G NU C KO L S

Blood Flow Restriction Training Causes Type I Fiber Hypertrophy in

Powerlifters

A recent study found that just two weeks of low-load blood flow restriction training

caused substantial quad growth in high-level powerlifters. If you’re aiming to

maximize growth, should you bust out some knee wraps and get your pump on?

Well...maybe.

BY M I C H AE L C . ZO U R DO S

Leave the Gym with a Little Left in the Tank

We’ve written about failure training a few times, but this study was a monster. It

compared 10 different conditions and the time course of recovery with five conditions

to failure and five conditions ranging between a 5-8RPE. So how close to failure should

you train?

BY E R I C H E L M S

Energy Availability in Strength and Power Athletes

We sometimes view body fat simply as tissue to lose to improve the ratio of fat to

lean mass and subsequently improve performance. But, we forget that the process

of losing fat, and sometimes maintaining a lean physique, can harm performance.

BY G R E G NU C KO L S

Hormonal Contraceptives Don’t Mitigate Strength Gains

Many female athletes are still concerned that using birth control may hinder their

strength gains or performance. Thankfully, that concern is probably misplaced.

BY M I C H AE L C . Z OU R D OS

Power Training or Speed Work for Some, But Not All?

MASS has already covered individualization, but new information is emerging. In this

study, rate of force development was maximized by some people through heavy training

and by others through explosive training – but why? And what impact does that have

for strength and hypertrophy?

BY E R I C H E L M S

The Role of Physical Activity in Appetite and Weight Control

Achieving weight loss is often viewed from the perspective of altering the energy-in

or energy-out sides of the energy balance equation, but rarely is the effect of one on

the other examined.

BY G R E G NU C KO L S

The Science of Muscle Memory

Many people have noted that, while it takes a long time to build muscle and strength

initially, you can regain muscle and strength much faster after a period of detraining.

A new study reveals a mechanistic reason: epigenetic memory.

BY M I C H AE L C . ZO U R DO S

VIDEO: Program Troubleshooting

It’s great to program around scientific principles, and we always should. However,

life gets in the way, and we need to troubleshoot for feasibility. This video examines

how to anticipate things like time constraints and travel to make adjustments, yet still

adhere to scientific guidelines.

BY E R I C H E L M S

VIDEO: Sustainable Motivation for Sport and Fitness

It’s natural to focus on the next competition, PR, a specific body fat percentage,

getting your pro card, or qualifying for worlds…but, what if I told you that might

actually be harming your chances of achieving those goals and staying in your sport

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