In this episode Tara breaks down the most important elements of muscle building, including training to failure, exercise order, protein and carbohydrate consumption, nutrient deficiencies and sleep.
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Studies referenced:
Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review
2022
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/
The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans
https://www.sciencedirect.com/science/article/pii/S2666379123005402
Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes Strength & Conditioning Journal, 2020
https://journals.lww.com/nsca-scj/fulltext/2020/10000/magnitude_and_composition_of_the_energy_surplus.9.aspx
The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals Journal of the International Society of Sports Nutrition, 2014
https://pubmed.ncbi.nlm.nih.gov/24834017/
CHAPTERS:
0:26 Peluva footwear
3:24 What's holding people back
5:20 Umbrella review of hypertrophy
14:35 Exercise order
17:58 Protein
25:16 Carbohydrate
30:16 Sleep
35:15 Yoga
37:28 Nutrient deficiencies
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