Q&A: Muscle size and strength, advice for minimalistic workout routines, and training to failure

In this Q&A episode, Greg and Lyndsey answer listener questions about how close you should be to your macro targets, the relationship between muscle size and muscle strength, advice for minimalistic workout routines, training to failure, and the benefits of CrossFit. To submit your question for a future episode, email a 30- to 60-second voice memo to [e-mail].
TIME STAMPS, SOURCES, AND LINKS
0:00 Intro
0:23 Fat bear week champion reveal
3:51 Recommendations and ways to support the show
Coaching: www.strongerbyscience.com/coa...
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor nutrition app: macrofactorapp.com/
MASS research review: massresearchreview.com/
Stronger by Science Facebook group: / strongerbysciencecommu...
Stronger by Science subreddit: / strongerbyscience
Study breakdowns sent to your inbox every other week (podcast off weeks): www.strongerbyscience.com/new...
Send your Q&A questions to [e-mail]
11:15 How close do you need to be to your macro targets?
Episode 103: • Misapplications of Pop... “Misapplications of Popular Weight Loss Advice”
22:00 Do some people simply have muscles that are stronger per unit of size? And is that genetic, or trainable?
First article on the topic: www.strongerbyscience.com/siz...
More recent article on the topic: www.strongerbyscience.com/mus...
Muscle growth IS important for strength gains: link.springer.com/article/10....
Muscle growth is NOT important for strength gains: link.springer.com/article/10....
37:03 Advice for minimalistic workout routines
Hayden and Pak’s article: www.strongerbyscience.com/tra...
Exercise quantity and longevity: www.strongerbyscience.com/exe...
Bickel paper: pubmed.ncbi.nlm.nih.gov/21131...
Other relevant articles: www.strongerbyscience.com/det...
Minimum effective dose meta: pubmed.ncbi.nlm.nih.gov/31797...
Pak’s PhD research on the topic: www.frontiersin.org/articles/...
57:16 Thoughts on training to failure (both hypertrophy and fatigue)
Recent meta-regression: sportrxiv.org/index.php/serve...
Prior article on “Effective Reps” (main point - distinction between studies on trained and untrained subjects): www.strongerbyscience.com/eff...
Martorelli study: www.ncbi.nlm.nih.gov/pmc/arti...
MASS article on eccentric vs. concentric muscle damage over time: www.massmember.com/products/m...
Study covered in the MASS article: pubmed.ncbi.nlm.nih.gov/33156...
1:26:48 Will CrossFit training help me continue to get stronger and improve endurance?
CrossFit systematic review: journals.sagepub.com/doi/full...

[@bigbobabc123]

1. 2 days a week
A: squat bench and row
B: deadlift/rdl, ohp and pull up/down
Start with weight you can do 15 reps with. 2-3 sets to failure.
Next week go up 5-10 pounds and keep doing his. Goal - maintain weight if possible.
Repeat until down to 5 reps and start over.
3 sets to failure ish with rows and pull downs. More than 30-40 reps increase load.
If you want - add in leg raises, calves, rear delts and hammies.

[@imranahmad7262]

Greg on failure research showing that there are levels to this game.

[@shawnpatten6515]

I enjoyed the show. Thanks SBS. ❤

[@louannestachowski3014]

Good one - actually going to listen a second time to make sure I make some notes on some of the more interesting points. Good job guys!

[@Ask-Ali]

Thanks for answering my question Greg! Love hearing your take. I always feel like you approach things from a very level-headed nuanced manner rather than jump to any sort of dogmatic conclusion.
So I guess your recommendation would be the same in that anywhere within 0-3 RIR is a good target to aim for? Looking forward to your future discussion with Zac too!

[@simonrobbins815]

Great. Love the novice minimal lift progression plan at 45:30.

[@Trace-ll3qn]

Love it

[@andrewthomas9884]

Thank you for the email update Greg!

[@richardtrass]

This was great both thank you

[@nicole7431]

I look forward to you bringing on Achilles to complement Patroklos' contributions. I'd maybe avoid hiring anyone named Hector, though.

[@Yupppi]

I wouldn't do crossfit because I couldn't handle all that. I already adapted to taking sets to failure by not progressing, not recovering and becoming sick and spending weeks out of the gym. Now I'm struggling to do 3x week judo and I wish I could, but can't, include weightlifting/powerlifting. Or even lifting.

[@SchmittsPeter]

I see a social media expert position emerging at SBS. Not in the classical way, but you would have to consume social media the whole day and then brief Greg and Lyndsey if something important has happened 😀.

[@d3rpn1nj47]

I'd for sure do it part-time for 25/hr

[@rebeccak7956]

🔥🔥🔥

[@eddie-qk2sf]

Start filming the sessions please

[@ekroizm]

40

[@SirAlexanderdeLarge]

Algorithm!

[@MrGoluman99]

Do they have an Onlyfans Page?