Partial ROM Training for Strength, and Protein Requirements for Muscle Growth

Today’s episode begins with a discussion about an ambitious experiment in the world of academic publishing, and the real-world costs of striving for bench press excellence. After that, Greg presents a segment about partial range-of-motion (ROM) training for strength outcomes. Greg digs into the available research about whether or not partial reps can be used to facilitate greater strength gains, and provides practical recommendations about when and how to incorporate this style of training. That’s followed by Eric’s segment that tackles a fairly widespread misconception about protein requirements for muscle growth. Many people believe that 1.6 g/kg/day is a very clear minimum requirement for supporting hypertrophy, and that falling a little bit short of this target severely limits muscle growth. However, the data suggest otherwise. He explores the available research and discusses some protein target recommendations for people who are prioritizing muscle growth or retention. SUPPORT THE PODCASTJoin the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.MacroFactorIf you want to learn more about our MacroFactor diet app, check it out  here.To join in on the MacroFactor conversation, check out our Facebook group and subreddit.CoachingGet personalized training and nutrition plans from our expert coaches: Learn more hereMASS Research ReviewSubscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.SponsorsBulkSupplements: Next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPSIntro/Announcements (0:00)An innovation in academic publishing (4:53)https://www.journals.uchicago.edu/doi/10.1086/700070https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1420798/https://scholarlykitchen.sspnet.org/2018/09/26/the-rise-of-peer-review-melinda-baldwin-on-the-history-of-refereeing-at-scientific-journals-and-funding-bodies/Reviewing Greg’s shitpost (19:39)https://twitter.com/GregNuckols/status/1582925528054796288?s=20&t=c0GSpdpj8gE2C5XzUfTzSwCombining ROMs for larger strength gains? (25:12)https://sportrxiv.org/index.php/server/preprint/view/198The history and tradition of partial-ROM training (29:39)https://breakingmuscle.com/andersons-1200lb-squat-did-he-do-it/Study #1 (Bazyler) (38:51)https://pubmed.ncbi.nlm.nih.gov/24662234/Study #2 (Gillingham) (40:14)http://article.sapub.org/10.5923.j.sports.20221201.03.htmlStudy #3 (Pedrosa) (43:14)https://pubmed.ncbi.nlm.nih.gov/33977835/Study #4 (Whaley) (45:07)https://thesportjournal.org/article/progressive-movement-training-an-analysis-of-its-effects-on-muscular-strength-and-power-development/ Summary of findings and mechanisms (46:56)https://pubmed.ncbi.nlm.nih.gov/24832974/Conclusions and practical applications (56:20)How much protein do you actually need for muscle growth? (1:01:38)What are the most important dietary metrics to track and manipulate for a hypertrophy-oriented diet? (1:01:55)New meta-analysis by Nunes et al (1:05:18)https://onlinelibrary.wiley.com/doi/10.1002/jcsm.12922The 2018 meta-analysis by Morton and colleagues (1:13:04)https://pubmed.ncbi.nlm.nih.gov/28698222/What if we only look at values above 1.2 g/kg/day? (1:19:01)A note on “leave-one-out” analyses and cherry-picking (1:20:41)What if we only look at values above 1.24 g/kg/day? (1:27:54)Summary and conclusions (1:31:07)Practical applications (1:37:25) MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.