Accommodating Resistance for Power; Net Energy Cost of Exercise

Today’s episode begins with a discussion about the very predictable scandal that rocked Fat Bear Week. After that, Greg presents a segment about accommodating resistance (that is, training with bands and chains). Greg digs into the available research and explains why accommodating resistance is beneficial for power development and explosive muscle actions, while failing to meaningfully impact maximal strength. That’s followed by Eric’s segment that clears up some misconceptions about the actual net energy cost of exercise. He explores how physical activity impacts total daily energy expenditure, describes some key characteristics that influence inter-individual differences in the net energy cost of exercise, and explains why and how to estimate the net energy cost of exercise using a new tool developed by the Stronger By Science team.

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TIME STAMPS

Intro/Announcements (0:00)

New SBS article by Cameron Gill (Neck Strength Training: Are Deadlifts And Shrugs Enough?) (3:24)

• https://www.strongerbyscience.com/neck-strength-training/

Fat Bear Week Controversy: Completely and Totally Vindicated (6:22)

Increase explosiveness with ONE WEIRD TRICK (10:42)

Background info about accommodating resistance (bands and chains) (10:56)

Meta-analysis: Do bands and chains increase maximal strength? (17:36)

• https://journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.36.aspx

An overview on key determinants of maximal strength versus jump height (19:42)

Band Study #1: Shi et al (28:06)

• https://www.researchgate.net/publication/360260644_Effects_of_variable_resistance_training_within_complex_training_on_neuromuscular_adaptations_in_collegiate_basketball_players

Band Study #2: Katushabe and Kramer (32:07)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449328/pdf/ijes-13-4-950.pdf

Band Study #3: Joy et al (32:40)

• https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Elastic_Bands_as_a_Component_of_Periodized.2.aspx

Band Study #4: Andersen et al (34:03)

• https://journals.lww.com/nsca-jscr/Fulltext/2015/10000/Elastic_Bands_in_Combination_With_Free_Weights_in.33.aspx

Summarizing the available evidence (35:27)

Conclusions and practical applications (37:49)

What’s the actual energy cost of exercise? (47:55)

What is exercise energy compensation? (48:36)

Cardio is less effective for fat loss than mathematically predicted (48:51)

• https://journals.lww.com/acsm-msse/Fulltext/2021/10000/Effect_of_Aerobic_Ex