The Barbell 1 Show
by Scientific Research, Expert Interviews
The science of building muscle on the daily! Bonus video content at http://appliedmusclescience.com/detailz. Join natural bodybuilder John Bosse, MS, RD as he reviews scientific research studies daily and shares practical application tips. Tune in for interviews with leading coaches, professionals and athletes as they share case studies and unique perspectives.
Episodes
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500: Episode 500!!! Internships, Degrees, Careers with Guest Host Gabe Wilson
Gabriel Wilson, PhD, brother of Jake Wilson and Head of Science and Innovation for MHP joins me as we give a guest lecture/Q&A to a university class of IFPA Pro Bodybuilder James Perez. We discuss degree programs, getting opportunities for internships and careers and more. Oh and it's the 500th...
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499: High Protein Diets – The Update!
While some people continue to bi**h about high protein diets, others just keep on getting results from them – we discuss another high protein diet study on today’s show. John always reviews the full-text of every article, but you may view the free abstract by clicking here:...
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498: CEO Workouts - Examples and Strategy to Implement
In an earlier episode I mentioned a tactic called CEO Workouts to allow a good volume and quality of weight training in a short period of time. When life gets crazy and normal workout don't fit you can usually get a CEO Workout in.
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497: 1 vs 4 vs 8 sets of Squats? Research from 2012
Oftentimes studies comparing different numbers of sets to gauge their effectiveness look at say 1 vs 3 sets. Very few studies go to the extreme and look at something like 8 sets of an exercise. Today’s study does with the squat and so we review and discuss. John always reviews the full-text of...
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496: Listen to Life's Lessons in Training
So although the debate over whether or not just a set or two done with high intensity is just as good as being a volume junky doing tons of sets is largely over – most research seems to indicate more is better to a degree – there are still some that hang onto the idea that volume may in fact be...
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495: Alberto Nunez & Brian Minor - Pro Natural Bodybuilders - Bodybuilding & Powerlifting Q&A
Alberto Nunez of Team 3DMJ and Brian Minor of INOV8 Elite Performance are back fielding a variety of powerlifting and bodybuilding questions as part of a Q&A series from the Team 3DMJ YouTube channel. Thanks Alberto and Brian for sharing with us!
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494: Alberto Nunez & Brian Minor - Pro Natural Bodybuilders - Bodybuilding & Powerlifting Q&A
Alberto Nunez of Team 3DMJ and Brian Minor of INOV8 Elite Performance are back fielding a variety of powerlifting and bodybuilding questions as part of a Q&A series from the Team 3DMJ YouTube channel. Thanks Alberto and Brian for sharing with us!
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493: Rest Between Sets – Compound Moves only or All The Same?
For a long time bodybuilders were very concerned about keeping rest periods short and feeling the burn – in fear that not training this way would short change their muscle gains. Newer research tends to challenge this belief and so today we review that research. John always reviews the full-text…
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492: Eric Helms on Rep Tempo - Muscle and Strength Training Pyramid Level 6
Eric Helms is back and talking exercise tempo when weight training on today's continuation of sharing Eric's Muscle and Strength Training Pyramid. Find all of these YouTube videos at https://www.youtube.com/user/Team3DMJ/videos
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491: Host John Bosse Interviewed on the Octane Athletic Performance Podcast - Bodybuilding Prep & More
Today you will be hearing an interview I did with the Octane Athletic Performance podcast recently in the interview I discuss my own contest prep as well as my overall philosophies on deciding upon the right training and nutrition plan for you. Original interview here:...
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490: Eric Helms on Rest Periods: Do they Matter? - Muscle and Strength Training Pyramid Level 5
Eric Helms is back and talking rest periods between sets on today's continuation of sharing Eric's Muscle and Strength Training Pyramid. Find all of these YouTube videos at https://www.youtube.com/user/Team3DMJ/videos
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489: Grunting in the Gym – Just for Meatheads of for Smart Strength Athletes?
I feel like there’s some people who think grunting and making a lot of noise in the gym is only for stupid meatheads. Then there are other people who say grunting is OK, but that lifters don’t use it at the right time during a lift. We will discuss a little of all above today. John always reviews...
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488: Eric Helms on Exercise Selection - Muscle and Strength Training Pyramid Level 4
Eric Helms is back and talking exercise selection on today's continuation of sharing Eric's Muscle and Strength Training Pyramid. Find all of these YouTube videos at https://www.youtube.com/user/Team3DMJ/videos
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487: Eric Helms on Progression - Muscle and Strength Training Pyramid Level 3
Eric Helms is back and talking progression on today's continuation of sharing Eric's Muscle and Strength Training Pyramid. Find all of these YouTube videos at https://www.youtube.com/user/Team3DMJ/videos
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486: Natural Bodybuilding Contest Prep - Testosterone, Pyschological Stress - Male vs. Female Differences - Coach's Corner - Cliff Wilson, Peter Fitschen
Peter Fitschen and Cliff Wilson discuss natural bodybuilding contest prep. What happens to your testosterone? What is the influence of psychological factors? Are there gender differences? What can be done to minimize the negative effects of extreme fat loss?
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485: Volume, Intensity, and Frequency - Everything You'd Want to Know - Eric Helms Muscle and Strength Training Pyramid Level 2
Eric Helms of Team 3DMJ discusses the most important variables in resistance training programming - volume, intensity, and frequency and shares a nice compilation of research backed advice on these areas. Find all of these YouTube videos at https://www.youtube.com/user/Team3DMJ/videos
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484: Sets to Failure with Low Weights – Do You Recruit/Exhaust More Muscle?
So now that we have more research that tells us lifting lighter weights can still be good for muscle size gains assuming we accumulate enough volume it’s always good to test some of the theories behind why the light training may have benefit. Some would say maybe it is because taking a light set...
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483: Supplementing with Nucleotides for Post-Training Immune Boost
When I was in grad school studying sports nutrition most people talked about the importance of post-workout carbs and protein in terms of actual physical muscle recovery from exercise. However, we also learned that the immune system is compromised after exercise for a brief period – basically…
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482: Eric Helms Guest Content - Muscle and Strength Training Pyramid Level 1
Eric Helms, MS - PhD Candidate provides today's guest hosted content in the form of Level 1 of his Muscle and Strength Training Pyramid which helps lifters of all levels gain a better grasp of priorities in trainining programming. Find all of these YouTube videos at...
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481: Weighted Stretching – Another Tool in the Muscle Building Too Box
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480: Do You Even Have to Count Reps? Timed Sets Rather than Rep Sets in Personal Training – Better or Worse?
Personal trainers used to have the job of counting reps, but these days I see more and more counting total time spent training. Is this a valid way to have clients exercise – timing set length and stopping when a certain time count is reached? Let’s examine a study. John always reviews the...
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479: Mode of Cardio – Does it Matter for Fat Burning?
It seems nowadays everyone is pushing for higher volume, higher frequency resistance training programs. But what about when life, injury, or recovery ability calls for periods of decreased training? Should you fear loss of gains or could you perhaps rely more on nutrition to keep the gain train...
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478: Can you Make Up for Less Training with More Protein?
It seems nowadays everyone is pushing for higher volume, higher frequency resistance training programs. But what about when life, injury, or recovery ability calls for periods of decreased training? Should you fear loss of gains or could you perhaps rely more on nutrition to keep the gain train...
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477: Pro Natural Bodybuilders Alberto Nunez & Brian Minor Field Questions from Instagram - 30 mins of Powerlifting & BodyBuilding Q&A!
Alberto Nunez of Team 3DMJ and Brian Minor of INOV8 Elite Performance are back fielding a variety of powerlifting and bodybuilding questions as part of a 3 part Q&A series from the Team 3DMJ YouTube channel. Thanks Alberto and Brian for sharing with us!
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476: HMB – Does it Have a Place as a Regular Use Supplement?
HMB is a controversial supplement because it is expensive, but in some studies shown to be highly effective. Anytime I see a new study on this supplement I’m sure to review it to update everyone. John always reviews the full-text of every article, but you may view the free abstract by clicking...
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475: Same Low Calories Daily When Dieting or Does there Need to be Refeeds?
Because dieting bodybuilders and strength athletes have such high physical performance demands, the implementation of high carb days, cheat days, reefed days, whatever you want to call them seems to make a lot of sense. While these tactics are employed to promote performance and a mental break,...
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474: Is Breakfast a Must to Keep Weight/Body Comp in Check?
Whether in public health announcements or in school – everyone always tell you that you must eat breakfast to be healthy, lose weight, etc. Is this true or is it somewhat of a myth if you keep your calories in check the rest of the day? John always reviews the full-text of every article, but you...
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473: Recovery Tactics – Compression After Training?
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472: Spacing Protein Throughout the Day - What is Optimal? - Coach's Corner with Guest Hosts Cliff Wilson & Elliot Reimers
Coach's Corner guest host Cliff Wilson is joined by Elliot Reimers - Muscle & Strength Author and lead developer of Simply Shredded's new supplement line. Cliff and Elliot discuss numerous philosophies regarding the optimal distribution of protein throughout the day.
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471: Explosive Concentrics or Slow & Controlled for Muscle Size and Training Prioritization
There always appears to be disagreement and arguments amongst bodybuilders and the like over if you should do slow controlled movement to really contract a muscle you’re trying to grow or instead say do more explosive concentric reps to get some added power or performance benefits from your...
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470: Red Meat – Not Going to Kill You, But May Save You?
Is red meat going to make you die early or live longer? This is a tough question to answer, but today we review a study that helps shed some light. John always reviews the full-text of every article, but you may view the free abstract by clicking here:...
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469: Workout Music Reviewed - Volume XIII
(I do not own the rights to this image - please support the artist) You guys know I love new music for training to so here's some of the recent editions to the iPod that I discuss on the show. Angels & Airwaves - Call to Arms 30 Seconds to Mars - Vox Populi Slipknot - Me Inside Five Finger Death...
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468: Best of Barbell 1: Episode 93 Big J Shares Old School Tactics for Gym Owner Success & His Next Chapter!
If you missed part 1 of this interview be sure to check out episode 75. In today's Part 2, Big J shares old school tactics for growing a gym membership and building a community that still work in the new school! So many valuable lessons can be learned from Big J's old school approach to growing a...
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467: Best of Barbell 1 - Episode 75 Big J's Extreme Fitness - Jason English Behind the Gym
Today's guest is Jason English, AKA "Big J" of the highly popular YouTube channel and hardcore gym in Texas - Big J's Extreme Fitness. Having served in the US Army and currently as a catastrophe response officer, Big J knows sacrifice for others better than almost anyone in the often selfish...
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466: Foam Rolling or Dynamic Stretching Before Training – Which is Better?
Is foam rolling or dynamic stretching before training better? We examine and discuss new research. John always reviews the full-text of every article, but you may view the free abstract by clicking here: http://www.ncbi.nlm.nih.gov/pubmed/26121431.
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465: Fish Oil and Omega 3s – Not Just for Inflammation – Possible Performance Enhancer?
Many strength athletes are taking omega 3 supplements for the inflammatory benefits, but perhaps some do not understand the potential nervous system benefits as well. Learn more about these benefits as we review today’s research article. John always reviews the full-text of every article, but you...
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464: Cardio or Weights First – Is Cardio Ruining the Gains?
People give a lot of short term performance rationales about how you should prioritise weight training and cardio – but what about muscle mass gains – does the order make a difference. We examine a new study on this topic in women today. John always reviews the full-text of every article, but you...
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463: 25-35 Reps Sets for Muscle Gains – The Pump is Real or We Need to Get Real?
While nowadays it seems many more bodybuilders are hybridizing their programming with powerlifting, there are still some who do very high rep sets and swear by training for the pump. Today we review a rare find – a study on WELL TRAINED lifters, comparing different rep ranges. John always reviews...
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462: Reverse Dieting & Metabolic Adaptation Pt 2 - Guest Hosts Cliff Wilson & John Gorman
Check out episode 429 to catch the first part of this episode with special guest hosts Cliff Wilson and John Gorman. Wilson and Gorman are two of the most highly sought after natural bodybuilding and physique competitor contest prep coaches. They share insights on how to properly address the...
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461: Best of Barbell 1 - Mark Bell - Reebok Crossfit Shoe, Opening Super Training Pt 2! Episode 79 Re-Air
Pt 2 of the interview started in Episode 77! Mark Bell is an elite powerlifter with best lifts of a 1025 squat, 832 lb bench, and 722 deadlift with a history training under Louie Simmons and Westside Barbell. Prior to powerlifting, he was even a professional wrestler. He is known for his...
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460: Best of Barbell 1 - Mark Bell Inventor of the Slingshot, Record Holder Powerlifter Pt 1 - Episode 77 Re-Air
Mark Bell is an elite powerlifter with best lifts of a 1025 squat, 832 lb bench, and 722 deadlift with a history training under Louie Simmons and Westside Barbell. Prior to powerlifting, he was even a professional wrestler. He is known for his revolutionary product that aids shoulder health and...
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459: Squat Stance – Targeting Outer Sweep or Teardrop for Real? + Life Lessons from a Special Wedding
Bodybuilders for years have talked about different squat stances to develop different areas of the thighs is this info for real or just bro science? Research on the topic is reviewed. John always reviews the full-text of every article, but you may view the free abstract by clicking here:...
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458: Best of Barbell 1 - Elliott Hulse Shares the Seasons of His Life, Helps us Understand Ours
Today's awesome interview is with Elliott Hulse on the "seasons of life." Elliott has amassed over ONE MILLION subscribers on YouTube, who come eager to learn all his amazing insights on taking the strength training life so much deeper to create the strongest version of oneself on all levels....
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457: Donnie Thompson - The Only 3,000 lb Powerlifting Total - World Record Holder, Inventor, and Sports Therapy Expert - Pt 2
I just got back from the AAU Nationals in Mesquite Nevada and am excited to bring you a very special interview. My guest is the only man to ever total 3,000 pounds in powerlifting, that’s right, squat, bench, and deadlift in a meet, totaling 3,000 lbs. In additional to his accomplishments on the...
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456: Donnie Thompson - The Only 3,000 lb Powerlifting Total - World Record Holder, Inventor, and Sports Therapy Expert - Pt 1
(photo credit - T-Nation) I just got back from the AAU Nationals in Mesquite Nevada and am excited to bring you a very special interview. My guest is the only man to ever total 3,000 pounds in powerlifting, that’s right, squat, bench, and deadlift in a meet, totaling 3,000 lbs. In additional to…
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455: Building Legs with Squats – More About the Depth or More About the Weight or Depends
So unlike many people who just blindly accept that they should always be striving for deeper squats, I am just always striving to understand what happens at different depths and also trying different variations – all with the goal of trying to find movements I can do safely and with sufficient...
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454: Daily Undulating vs. Linear Periodization
Like any topic – say volume means the most gains, or undulating perioidization always means better gains, I think the biggest proponents of these stances would lead you to believe there is no debate and all strength and conditioning professionals agree. I like to show studies like today where…
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453: Are Your Ankles Holding Back Your Squat?
With a movement like a leg extension it’s pretty straight forward, either your quads are strong enough to move the weight or they’re not. However, with something like a squat, it’s much more complex. To achieve a certain range of motion takes coordinated expression of strength from multiple…
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452: Smith vs. Free Weight Bench Press – Does it Matter if You Train Hard and Program Well?
The smith machine is always bastardized as being sub-par or below free weight variations of exercises performed on it. Does it deserve this bad rap, or is there research to show it can have its place? We review a study from 2010 on the ability of the smith machine to activate the pressing muscles...
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451: More Protein – Just for Strength Athletes or Most Anyone?
Let’s discuss the importance of dietary protein for anyone wanting to keep their muscle as long as they can. John always reviews the full-text of every article, but you may view the free abstract by clicking here: http://jn.nutrition.org/content/early/2015/05/27/jn.114.204925.abstract .
About this show
The science of building muscle on the daily! Bonus video content at http://appliedmusclescience.com/detailz. Join natural bodybuilder John Bosse, MS, RD as he reviews scientific research studies daily and shares practical application tips. Tune in for interviews with leading coaches, professionals and athletes as they share case studies and unique perspectives.
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Scientific Research, Expert Interviews