MASS Vol 3 Issue 2.pdf

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V OL U ME 3 , IS S U E 2
F EBRU A RY 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 C. Zourdos
Michael (Mike) C. Zourdos, Ph.D., CSCS, has specializations 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. 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.
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Letter from
the Reviewers
In this issue, Eric covers nutrition as it relates to health in his two written reviews. In one,
he reviews a controlled trial in dancers supplementing with vitamin D, in which those who
supplemented had fewer injuries and greater strength than the placebo group. As always, Eric explains
how well these data translate to strength and physique athletes and provides practical takeaways. Also,
Eric reviews an article on immune function and illness, and what athletes can do in terms of training
monitoring, nutrition, and logistics to reduce their chances of illness taking them out of the gym.
W
elcome to our February 2019 issue of MASS!
Greg’s three written articles all share a common theme of recovery and adaptation from training. In
one, he reviews an article in which the authors assess various methods of analyzing the load-velocity re-
lationship of submaximal performance to predict strength. In another, Greg reviews a crossover study in
which the authors examined the time course of repetition-recovery on various pressing exercises over 24,
48, and 72 hours. Finally, he reviews a very interesting article that examines whether a very high frequen-
cy blood flow restriction training protocol induced functional overreaching and subsequent hypertrophy
supercompensation.
In Mike’s written articles, he covers a very cool paper that suggests your Spotify playlist may actually
have a significant impact on your performance. In it, Mike analyzes just how much music can improve, or
possible detract from, a gym session. Also, Mike reviews an article on cluster sets. Specifically, he discusses
the pros and cons from an adaptation and time efficiency standpoint with recommendations for when you
might, or might not, want to implement them.
In our videos, Eric tackles the very common approach of attempting to train weak points in powerlift-
ing. Specifically, the practice of attempting to “correct” sticking points and the various approaches often
used to do so. He clarifies not only what sticking points are, but why they happen, and what, if any, strate-
gies might have a basis of evidence behind their use. Sticking to our training theme for videos this month,
Mike goes through part one of a multi-video series on how to progress load. In it, he goes step-by-step
through various strategies that are appropriate in different contexts.
To cap off this month’s issue, we also had the pleasure of including an original author feedback letter.
Last month, Eric wrote about Chappell and Simper’s study of peak week strategies among natural body-
builders. This month, Dr. Chappell wrote in to MASS to share his thoughts on the review and to share
additional insights from his perspective. Make sure to check it out!
Thank you being a MASS subscriber! Next month, we are rolling out a new approach to customizing
our video content to our subscribers’ specific concerns. Stay tuned!
The MASS Team
Eric, Greg, and Mike
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Table of Contents
7
BY G R E G NU C KO L S
The Time Course of Recovery for Rep Performance
Most research on recovery from training monitors recovery of maximal strength
or changes in indirect markers of muscle damage. However, for most of us, we
primarily care about our ability to simply complete another training session, matching
or exceeding our prior performance. This study adds to the very sparse body of
literature investigating this practical dimension of recovery.
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BY M I C H AE L C . ZO U R DO S
That’s My Jam
Squat shoes: Check. Lifting belt: Check. Awesome playlist: Check. Some people
may laugh at that last point, but this study says that listening to your favorite music
does indeed increase performance. So, if you like rocking out during training, you
should probably do so.
BY E RI C H E L M S
Nutritional and Logistical Strategies for Reducing Illness
Illness is the bane of high performance. Unfortunately, the training loads, travel
schedule, nutritional manipulation, and life stresses required for high performance
also expose athletes to a higher risk of illness. Find out what can be done in this
article.
BY G R E G NU C KO L S
The First Clear Evidence of Delayed Hypertrophic Supercompensation
The idea of delayed hypertrophic supercompensation – the idea that your muscles
can keep growing for several days after you complete a grueling block of training
– is very contentious. A recent study provides us with the first evidence that it’s
possible. However, there’s quite a bit more to the story.
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50
BY M I C H AE L C . Z OU R D OS
Practical and Impractical Uses of Cluster Sets
Cluster sets are a viable option to add volume, and this study once again
demonstrates that. However, if the goal is to add volume with cluster sets, we
must be cognizant of time efficiency and provide an objective way to do it. This
article breaks down both of those factors so you can decide when and how it’s
appropriate to implement clusters.
BY E RI C H E L M S
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Vitamin D Supplementation for Injury Prevention
This study adds more evidence that vitamin D status may be predictive of not
only muscular performance, but also injury rates. In this review, we explore how
supplemental vitamin D may help you stay healthy and subsequently train harder.
BY G R E G NU C KO L S
Can Load-Velocity Profiling Be Used to Monitor Recovery?
We know that load-velocity profiles can be used to accurately estimate 1RM
strength. However, we don’t yet know whether the accuracy is affected by
training-induced fatigue. This study compared three different methods for
estimating 1RM strength from load-velocity profiles following a fatiguing squat
workout. Unfortunately, none of the three methods proved to be very useful for
monitoring recovery.
80
BY A N D R E W CH APPE L L
Original Author Feedback: “The Science of Peaking”
In this issue of MASS, we are thankful to have the lead author of the paper Eric
reviewed in his article “The Science of Peaking” from last month, writing in to
share his thoughts on our review.
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