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 PODCAST

Join 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.

MacroFactor

• If 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.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

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.

Sponsors

• BulkSupplements: 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 STAMPS

Intro/Announcements (0:00)

An innovation in academic publishing (4:53)

• https://www.journals.uchicago.edu/doi/10.1086/700070
• https://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=c0GSpdpj8gE2C5XzUfTzSw

Combining ROMs for larger strength gains? (25:12)

• https://sportrxiv.org/index.php/server/preprint/view/198

The 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.html

Study #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-mu